Ironman Lake Placid : Official Thread (Page 99)

Great  job! a 1:45 run on a tough HIM course is a textbook demonstration of perfect bike pacing. That looks great for IMLP!

Need advice,  feeling good today took yesterday off. Should I rest another day or just try to get a little bit of work in today? Bike has to be on the trainer as I can not hold bars and I can run.

I have never been in this situation before and I have not missed a bike or run workout up to this point. I don't want to throw away 24 weeks of training. Especially when I am supposed to be at peak volume.

Jayson - even when all other course factors are the same (wind, temp, etc.) there are several other factors that can jack your HR: travel the day before, adrenaline from just being out on the course for the first time, and lack of familiarity with the course, and lack of solid/normal sleep the night before. I don't know what you did the day before your first loop but (at least for me) having a day completely off the day before can leave you a little flat. If you combine that with the other factors, then it sounds like you had a pretty normal day to me.

I just took a peak at my files from last year for example. The morning after I arrived in LP I rode out easy and did the Keene descent. For the climb out of town my power was 185 watts and HR average was 165. Two days later on race day I rode the same effort and for the same portion of the course my power was 185 and my HR was 153.

First, you have tons of deep base fitness built up - don't worry bout losing any of it over the next week to 10 days. Getting healed up and having full mobility should be your number one goal at the moment. I wouldn't take the day completely off, but instead recommend some type of active recovery - for example, if you were supposed to get 1.5 hours of something in today then instead do a little light dynamic warm up and then go for a good walk. the time of the warm up and the walk could be about equal to the total time of your planned workout.

Keep the road rash covered for the most part and let it stay moist, (not scabby) for the next week. Just air it out on occasion, but not for long - you will maintain a lot more mobility, it will heal better, and have a little less scarring.

I'm currently using a 11-28 as well,  what did you end up going too? 

great job!!  I don't think you will have any problems at LP, keep up the good work.

I posted this in the general forums as well but I'm looking for any insight so I'll post again here.

Obviously, I'm trying to bike as many hills as I can and, luckily, living near the North Georgia mountains, I've been able to get in some good long hard climbs.  The past two weeks I've had a pain in my left knee that feels like IT band issues.  However, I've not had any problems while running.

I've not heard of IT band issues on the bike.  Anyone else experience this, it it something other than an IT band issue?  Other than rolling and such, wondering what to do.  I've had no other issues through training, I'd hate to start having issues now.

In the past, Ive had similiar issues while riding many hills.  After going to a Sports Med and recieving A.R.T. on my hip, it went away.  I stretch my hips as often as possible and use the roller as well.  The hips being tight from riding hills can cause IT band issues.  I was told to use an easier gearing and stretch the hips...Sitting farth back on the saddle may also be beneficial.  I also went with a 12-28 rear cassette to allow me to spin easier. 

Best of luck...  The A.R.T really was helpful as well...

I know you all had great weekends in placid with training....even if you did end up with stitches in your hand.

But I wanted to post my race results from my tri yesterday...it's not long at all but go check it out.  It was a great day.

http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=445118

What did you think of HITS? How many people in the 1/2 IM and IM?

Awesome job, Jeff - but that is crazy about the Clydesdale/age group placing. At least you managed to make someone else's day in the 30-34 age group. And look at it this way: at least you won't be allowed to have your shoes pre-clipped to the bike in LP. So you should be a good bit faster.

Edited to fix stupid iPhone link messiness.

Edited by TankBoy 2012-06-11 11:06 AM

Taking a day or 2 more off is not going to do anything to you at all! If you try don't hammer it! Get some rest, soon to be IRONMAN!

So after doing the bike course on day one I was hoping to do it a little quicker. The last 22 miles on both loops I felt slow as a slug, but I felt like I could whip out 20 miles on the run with out a problem. I had a wierd issue in my ankle and only ran .5 mile afterwards. Anyhow, I was wandering if anyone rode the course before you raced last year if you had a better time during the race? My bike looked like I was a CVS pharmacy over the wknd. I had bagels, pill boxes, a 50 oz water bottle, plus 2 bottles in between the cages, gels, etc... attached to it. I don't plan on using this set up for the race. My race set up should be about 4 pounds lighter and then I will have race wheels on . I also had fatigued legs from the long run the night before. I'm curious to how much free speed I can gain with the wheels and less weight when I race (especially going in tapered and assuming my training continues well). Any thoughts??? I know the wind can play a factor as well, but if it seems to be calm that day my thoughts are curious.

I also just noticed there finally is a LP Ironman fb page, unless there was and I just wasn't aware of it. If you need some more hype check it out

the event's website states both regular GU and Roctane GU will be available on both the bike and run courses. 

my question for those in the know:  does there happen to be a water station at the swim exit before going out for the 2nd lap?

Do you have a link? I found one that has 3 people on that hasn't been updated since January.   And then there is the volunteer one.

http://www.facebook.com/groups/338174792878352/

hope this works!

Jeff,

great race!!!  Hows doug doing?

looking forward to our LP camp Thu-Sun with a lot on store!!  Here is my RR from a sprint here in da 'Cuse..

http://www.beginnertriathlete.com/discussion/training/races-edit.asp?raceid=224859

dude.. get well.. so I guess me putting on some gatorskins won't make a difference then?