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2010-09-15 2:59 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
cusetri - 2010-09-15 3:44 PM
wstchstrTriathlete - 2010-09-15 2:28 PM I have a question about the bike course for 2011:

Is the bike course staying the same? Meaning the out and back section @ the top of the course? Or are they reverting it back to the old course and old out and back?


my GUESS is reverting it back, but you never know!

I would prefer one out/back as opposed to two.....both out and backs this year is where the draft packs formed....would be nice to only have to deal with that once......not sure why that is or if I am imagining things?!



wasn't the 2nd out and back only like a mile out, mile back?


2010-09-15 3:19 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
Dream Chaser - great to hear you are signed up for the race again this year! I signed up for IMLP online the monday after the race, and that night began reading last year's thread, starting at the beginning and reading all the way through - I only finished it yesterday morning before starting this new thread. It was really great to follow you, Kathy, cusetri, PennState, and everyone else that were regulars, even though I was reading it after the fact. In a weird way it really was like following a television miniseries along - and the way you just disappeared from the thread at the very end was VERY mysterious! No last minute freak-out, no race report, no nothing! It was really a season ending cliff-hanger!

In all seriousness, glad you are OK and  back in the hunt. For those of us (me) that have proven to be injury prone, I really look forward to hearing from you over the course of the next year about lessons learned, etc, if you don't mind sharing. You clearly put in the work last year - I am sure your rotten luck could happened to any of us at any time if we are not careful, or perhaps even if we are.
2010-09-15 3:59 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
wstchstrTriathlete - 2010-09-15 2:28 PM I have a question about the bike course for 2011:

Is the bike course staying the same? Meaning the out and back section @ the top of the course? Or are they reverting it back to the old course and old out and back?


It would be awesome if anyone knows the answer.  We're heading up to LP to ride the course the first weekend in November (if anyone would like to join we'd love the company) and I'd like to do the "real" course.
2010-09-15 4:55 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
Yay! I'm in!

I guess I'll introduce myself first. I'm Melissa. I'm from Edmonton, AB.

Is this your first IM? Yes

What are your goals for the 2010 race?
I'm not really sure at this point. I'd like to think I could pull of something special...but I'll just keep that on the inside at the back of my mind. I guess for the moment I will just say I want to pull off a 1:25/100m pace for the swim ish? I was/am a swimmer still (I swim semi-competitively at a provincial level--aka....I'm not as good as I was 5 yrs ago swimming varsity, but I'm still alright). Aside from the swim, the bike and run are going to take some time and hard work to figure out what are decent goals for me for IM distance.

How/Why did you select the Lake Placid Race?\
I picked Lake Placid partially due to the timing--May/June were a bit to early for me and the end of August/Sept bit too late. I'm in 2nd year medicine right now and 3rd year starts about 3 weeks after IMLP. Also, Lake Placid for location because it is somewhere I have never been before.

Do you have any specific questions that you wish addressed about LP (the race, training etc)
Nothing is popping out at me right now, but I will probably have questions eventually.

Ok...back to studying!

Edited by mndymond 2010-09-15 5:04 PM
2010-09-15 6:35 PM
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2010-09-15 7:40 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
Dream Chaser - 2010-09-15 10:42 AM

Also, I may be acquiring a Computrainer and powertap wheel this winter.  If so, I will be racing LP with power.  I'm told that racing this course especially with a powertap can save a lot of time on your Bike split (because you have less of a chance of frying your legs on the first loop) and can set you up for a more consistent run. 

 



It can help you in many ways and the more challenging the course, I think a power meter can help you even more if you use it correctly.

What folks mess up in IM bike is going to hard first 2 hours as well tapered biking seems so easy, climb hills to hard ie power is much to high, and be one loop wonder like you mention.

I'm not sure it can save so much time on the bike, but more it is a stupid meter in that if you follow your plan of watts you don't overcook yourself on the bike so you walk a good percentage of the mary.

For my long bikes I'm doing now, my goal is to have my first hour lowest average power of whole ride, and have each hour my power builds.

I have both power meter and CT and for sure would recommend power meter over CT. I don't use my CT to ride courses but use it in ergo mode to control my watts and then do workouts using my power meter to hit certain watt goals.

Power meter can be 60% of the cost of a CT and you can train indoor and outside as well as race with it.


2010-09-15 7:58 PM
in reply to: #3098185

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Subject: RE: Ironman USA Lake Placid : Official Thread
Kathy, what was the outlay for the Quarq you bought?  I'm just looking into them after talking to a guy at the shop today and I like the idea of using whatever wheels I want and the easy swap to road bike to.  I probably need to buy a new bracket I think and get the FSA option and just decide on compact or standard.  Am I missing anything else I'd need to purchase?

Anyone want to buy a stock P2 crank?


Westchester, Re: other post.  I'm 5'8" and 185lbs or so.  Not high BF but not super low either...there's some recent pics in my blogs I think.  Lifted for a bunch of years so carry some excess upper body that will not be helping me through 140.6 miles.  If I got down to 170ish I'd be a lot faster on the bike and run... just like 95% of people would be better of dropping 10
2010-09-15 8:03 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
I got the Quarq when I got my new Ordu so I got a credit of the ultegra crank. Plus I get a good deal at my LBS.

I sold my Zipp 404s and plan on selling my wireless PT so it was a good time to get the Quarq and get new clincher Zipp 404s.

I got the Sram 900 Quarq. Check them out..retail starts at $1495 and you possibly can use your current crank if it has a removeable spider....Shimano's don't....Srams can.
2010-09-15 8:20 PM
in reply to: #3098185

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Subject: RE: Ironman USA Lake Placid : Official Thread
I'm mostly just posting so that I get the updates in my email inbox as message boards are taboo at work, but I can read the threads in the emails.  I am doing IMLP next summer.  My first IM in my 5th year of tris.  Can't wait.
2010-09-15 9:23 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
I train with power.  I'm a poor college student but a PM is well worth the investment.  Simply knowing how to utilize it makes of for my lack of leg power.

When is everyone going to "start" their official IM training?

I'm racing the Detroit Marathon on Oct 17th, and then I plan on taking about a month completely off to refresh mentally(and get a TAT).  I want to officially start my training near the middle or end of November. 

I know that Ironman is a LONG journey and that if you don't start with a fresh mind and desire, you'll be kicking yourself near the end.  I just so excited though!  Nothing(within my box of control) is going to stop me from becoming and Ironman.
2010-09-15 9:54 PM
in reply to: #3101249

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Subject: RE: Ironman USA Lake Placid : Official Thread
carlwithac - 2010-09-15 10:23 PMWhen is everyone going to "start" their official IM training?
I am tentatively scheduled for November 15 - 36 weeks out. I am interviewing a few coaches next week so they in all likelihood will change that though. I officially wound down my tri season today when I decided to bag out on Age Group Nationals due to much better alternative options that weekend. I always love this time of year as road racing season is just kicking off - I will be doing a good number of 5k/10k/halfs for the next two months. My last scheduled running race will be as the anchor of a Ragner team (Chatanooga to Nashville) in early November. That coincidentally works well with a mid-November IMLP start date as well. Then, full-on swim/bike/run base building in earnest, unless coach says differently.

Edited by TankBoy 2010-09-15 9:57 PM


2010-09-15 10:01 PM
in reply to: #3098185

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Subject: RE: Ironman USA Lake Placid : Official Thread
I think I'll start around mid November and follow the full Endurance Nation training regimen of 32weeks.  The first 20 and low volume HIGH intensity and the last 12 and specific IM prep.  I will be starting a little early just to be safe.  I'll probably lose at least a week due to location changes when school ends, etc.

I've had to pass up several collegiate races this summer/fall for the simply fact that I've been training non-stop since January.  I simply can't afford more races right now as well as the cost of IM.  That, and I need the downtime now even if I don't want it.
2010-09-15 10:14 PM
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Subject: RE: Ironman USA Lake Placid : Official Thread
My "current"(keyword current) plan has me starting real training the first week in February. 

I end my tri season this Sunday with Syracuse 70.3. I have a couple of Duathlons/5ks planned for this fall but mostly plan on taking awhile off with only small strength training and a lot of snowboarding.

Snowboarding is one of my true passions, and a very large possibility of injuries(ruined my plans of a spring marathon last year). So I may be starting my training later than I anticipate. Tongue out
2010-09-15 10:29 PM
in reply to: #3101249

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Subject: RE: Ironman USA Lake Placid : Official Thread
carlwithac - 2010-09-15 8:23 PM I train with power.  I'm a poor college student but a PM is well worth the investment.  Simply knowing how to utilize it makes of for my lack of leg power.

When is everyone going to "start" their official IM training?

I'm racing the Detroit Marathon on Oct 17th, and then I plan on taking about a month completely off to refresh mentally(and get a TAT).  I want to officially start my training near the middle or end of November. 

I know that Ironman is a LONG journey and that if you don't start with a fresh mind and desire, you'll be kicking yourself near the end.  I just so excited though!  Nothing(within my box of control) is going to stop me from becoming and Ironman.


We more or less have the same plan. I'm racing the Nike Women's Marathon in San Fran on Oct 17th and probably taking a solid 4-6 weeks off of bike-run due to a lingering glut med injury that I want to rehab back to 100% before starting IM training up again. I will be swimming in that time though and have a few meets (yay for racing something not just freestyle...backstroke!!!! IM!!!!). I'm aiming for about Dec to start my initial build. I'll be in Maui for 2 weeks at Xmas time...so I figure it will be a good period to start training out of the Alberta winter...

x2 on the bolded.

2010-09-16 5:10 AM
in reply to: #3101126

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Subject: RE: Ironman USA Lake Placid : Official Thread
acumenjay - 2010-09-15 8:58 PM Kathy, what was the outlay for the Quarq you bought?  I'm just looking into them after talking to a guy at the shop today and I like the idea of using whatever wheels I want and the easy swap to road bike to.  I probably need to buy a new bracket I think and get the FSA option and just decide on compact or standard.  Am I missing anything else I'd need to purchase?

Anyone want to buy a stock P2 crank?


Westchester, Re: other post.  I'm 5'8" and 185lbs or so.  Not high BF but not super low either...there's some recent pics in my blogs I think.  Lifted for a bunch of years so carry some excess upper body that will not be helping me through 140.6 miles.  If I got down to 170ish I'd be a lot faster on the bike and run... just like 95% of people would be better of dropping 10



seriously consider the compact.

you can go 11-21/3 and have some really tight gearing and have no jumps.....

i'm going to alter my rig big time and probably get a compact....that's not to say its right for you, just something to consider since you are going to buy one......

2010-09-16 5:12 AM
in reply to: #3101294

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Subject: RE: Ironman USA Lake Placid : Official Thread
TankBoy - 2010-09-15 10:54 PM
carlwithac - 2010-09-15 10:23 PMWhen is everyone going to "start" their official IM training?
I am tentatively scheduled for November 15 - 36 weeks out. I am interviewing a few coaches next week so they in all likelihood will change that though. I officially wound down my tri season today when I decided to bag out on Age Group Nationals due to much better alternative options that weekend. I always love this time of year as road racing season is just kicking off - I will be doing a good number of 5k/10k/halfs for the next two months. My last scheduled running race will be as the anchor of a Ragner team (Chatanooga to Nashville) in early November. That coincidentally works well with a mid-November IMLP start date as well. Then, full-on swim/bike/run base building in earnest, unless coach says differently.


AG Nats was a fun race....looks like you are in AL....if you are within 2 hours, worth it to go get your packet since it soundsl ike you are registered.

they gave out sweet backpacks last year, hat, t-shirt, pint glasses....cool stuff.......


2010-09-16 5:21 AM
in reply to: #3101249

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Subject: RE: Ironman USA Lake Placid : Official Thread
carlwithac - 2010-09-15 10:23 PM I train with power.  I'm a poor college student but a PM is well worth the investment.  Simply knowing how to utilize it makes of for my lack of leg power.

When is everyone going to "start" their official IM training?

I'm racing the Detroit Marathon on Oct 17th, and then I plan on taking about a month completely off to refresh mentally(and get a TAT).  I want to officially start my training near the middle or end of November. 

I know that Ironman is a LONG journey and that if you don't start with a fresh mind and desire, you'll be kicking yourself near the end.  I just so excited though!  Nothing(within my box of control) is going to stop me from becoming and Ironman.


specific prep probably 15-20 weeks out, but its an ongoing thing....

i like your thoughts on shutting down for 1 month. 

i'll do somthing similar on sunday after the syracuse half

last year I started nov 1., with all training decisions based on LP.  I was doing 2-3 hour trainer rides all winter.  this were sustained efforts, not very intense.  every so often I did some tempo stuff. 

It was mainly IM watt effort--no easy workout, but not intense.

That allowed me to do 4 hour rides in march/april, which lead to 5 hours, then what *I* think is the key IM workout...the 6 hour long ride.

everything we do today effects tomorrow; in effect it effects LP.

Im starting to get PUMPED!.....I love this group already!!
2010-09-16 5:45 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
I'm doing IMFL early November then will take couple weeks off and may race cyclocross if I feel like it. Then I'll move to unstructured training for awhile trying to run minimum 3x a week and may stay out of the pool for a month or two. I have used a coach since '05 and enjoy training with structure and a specific plan so going without is weird but good for me. Winter I will try to bump up my run frequency, do specific power based training working on improving FTP, and may join master's for swim.

I don't like focusing on IM all year and prefer to have another big race/goal  earlier in the year but doing LP in July pushed the time to focus and train for IM up sooner. I may do a 70.3 in mid April in TX like I did this year.

In general I like to think that IM training is for about three months before the taper. Training before that is preparing me for the IM training to come.
2010-09-16 5:45 AM
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2010-09-16 6:54 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
cusetri - 2010-09-16 6:12 AMAG Nats was a fun race....looks like you are in AL....if you are within 2 hours, worth it to go get your packet since it soundsl ike you are registered.

they gave out sweet backpacks last year, hat, t-shirt, pint glasses....cool stuff.......
Hey Cuse - thanks for the heads-up on the swag! You are correct - I live in Atlanta, but my employer is in Alabama. I will actually be in New York that weekend, but may be able to swing through Tuscaloosa for package pickup on Friday before - I never even considered it....
2010-09-16 7:11 AM
in reply to: #3098185

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Subject: RE: Ironman USA Lake Placid : Official Thread
I am "officially" starting January 1st.... or 2nd depending on how Dec 31st went

I went self coached all last year, and it was GREAT, but then again I did all HIM distances and that is a distance that you can train hard and still have a social life and figure out for yourself.

This year I am going coached again. Its gonna be tough "letting go" of the control that I had over my workouts, but I am confident that my new coach will get me to my goal.

Thanks PennState on reiterating the properly geared bike! I plan on switching my rear cassette to a 27 or 28 (i currently run a 12x25). I learned this mistake the hard way @ Mooseman this past June when we had to climb this monster hill 2X and I thought my back was going to break it was so steep and I was pushing WAY too hard of a gear.


2010-09-16 7:13 AM
in reply to: #3098185

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Subject: RE: Ironman USA Lake Placid : Official Thread
Is anyone doing a Half Ironman leading up to Placid? If so, how far out?

Seemed like a lot of folks last year did one in early June @ about the 6-7 week out mark: Rev3 Quassy, Mooseman, Eagleman.

I have Mooseman on my radar again.
2010-09-16 7:29 AM
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Subject: RE: Ironman USA Lake Placid : Official Thread
wstchstrTriathlete - 2010-09-16 8:13 AM Is anyone doing a Half Ironman leading up to Placid? If so, how far out?

Seemed like a lot of folks last year did one in early June @ about the 6-7 week out mark: Rev3 Quassy, Mooseman, Eagleman.

I have Mooseman on my radar again.


I have a rolled over entry from Patriot HIM due to knee scope this year which is about 4 or 5 weeks out from LP. I may opt to do aquabike instead to allow solid trainng or skip it. It is a bit close to do a 70.3 as it is key training time.

Early June or sooner is probably better fit to race a 70.3. In '08 when I did LP I opted to not race much before the IM just due timing training was more a priority than racing.
2010-09-16 8:03 AM
in reply to: #3100700

Subject: RE: Ironman USA Lake Placid : Official Thread

TankBoy - 2010-09-15 4:19 PM Dream Chaser - great to hear you are signed up for the race again this year! I signed up for IMLP online the monday after the race, and that night began reading last year's thread, starting at the beginning and reading all the way through - I only finished it yesterday morning before starting this new thread. It was really great to follow you, Kathy, cusetri, PennState, and everyone else that were regulars, even though I was reading it after the fact. In a weird way it really was like following a television miniseries along - and the way you just disappeared from the thread at the very end was VERY mysterious! No last minute freak-out, no race report, no nothing! It was really a season ending cliff-hanger!

In all seriousness, glad you are OK and  back in the hunt. For those of us (me) that have proven to be injury prone, I really look forward to hearing from you over the course of the next year about lessons learned, etc, if you don't mind sharing. You clearly put in the work last year - I am sure your rotten luck could happened to any of us at any time if we are not careful, or perhaps even if we are.

You read that whole thread, God Bless you!    Yeah, I disappeared at the end because of my injury and with it getting so close to Race Day, I didn't want to bring any negative energy to the thread.  During my second 100-mile bike ride in mid-June, I developed an excruciating pain in my outer, lower left knee.  I got a script for an MRI, and apparently I developed insertional tendinosis in one of my hamstring tendons.  I stayed off the bike for two weeks and tried to bike again up in Lake Placid, two weeks out from the race, and the pain returned.  So I stayed off the bike for another two weeks, took the family up the Lake Placid, picked up my Race Packet and then tried to Bike the Friday before the Race and unfortunately I couldn't make it more than an hour.  Handing my chip back in Saturday - the day before the race - was very tough.  But staying up there, staying positive, rooting on all my friends (I knew about 20 people racing total) was a phenomenal character building experience for myself; and I believe (hope) I was setting a good example for my six-year-old son.  Seeing what BT'ers like Josh Kaptur went through (he crashed badly a few months out from LP 2009 and was not able to race and had to wait another entire year, then crushed the course in 2010) is very encouraging and motivating.

The overall support from fellow BT'ers was amazing.  The entire LP experience as a whole was amazing.  When I got home I spoke with my physical therapist and an sports orthopedist and my tendinitis, we believe, was caused by improper technique.  Not to throw anyone under the bus, but a particular person in the Triathlon Industry told me to keep my knees in and almost have them brushing the top tube.  By keeping your knees slanted inward you become more aerodynamic, and your center of gravity is moved toward the center of the bike, effectively giving you more power.  I searched online, and sure enough 'knees toward the center' is a practiced TT Position and recommended by many people in the cycling world.  Unfortunately for me, perhaps due to a body irregularity?, keeping my left leg in tweaked my ligmament and pinned it against my outer knee bone forcing it to rub.  So what I learned from this injury experience is *I* need to keep my legs straight up and down when I pedal.  I've since stayed off the bike from July 23rd and on the 38th day of no biking, I went for a 20-mile ride and all is well.  I've since ridden 25 miles just this weekend and, Thank God, the pain has not returned.  Also, in retrospect, during my Winter Base Cycling on the Drainer and throughout the Spring on outside rides, I built my volume carefully but I rarely put forth an EASY effort.  I was also putting forth a Moderate to HARD effort.  This time around I will make certain to include more EASY Rides.  Perhaps this is me being overcautious. 

I'm also going to purchase a road bike and put in a lot of training time on the roadie.  I think consistently hammering out multiple 100-mile months of volume on a TT bike in a TT Position wreaked havoc on my lower bike.  And I was refit three or four times last Spring to try and dial in the best position for me, but *for me* I think I need to log more time in a less aggresive position and then slowly increase my Aero TT Position time as we get closer to the Race.  I've also noticed many pro triathletes Like Macca and Ben Hoffman log a ton of time on there Road Bikes, so there must be something to this approach.  We'll see.

Okay, I'm done rambling about my experience.  I look forward to sharing the Journey of this time-around with everyone on this thread.  I'm gonna call mscotthall as the official Dark Horse!  

Orriginally this winter I planned to just maintain a modest base of 7 to 8 hours a week, then 20 weeks out (1st week in March) I planned to follow the BT Intermediate Ironman Plan.  However, since I was not able to race LP, and since my cycling injury strangely did not affect my running whatsoever, I've been Marathon training and feel I have a realistic chance of qualifying for the Boston at my October (Steamtown) or Novemeber (Philly) Marathon.   If I do qualify, then I am going to take December off (by 'off' I mean maintain a 5 to 7 hour week base of EZ SBR) the start Training again in January with a 60% focus on Running, 20% Bike, 20% Swim ... and once I run and recover Boston, start a 12-week Ironman Program the first week of May. 

Lastly, I will signing up for Rev3 Quassy, June 11th.  Rev3 runs an unbelievable event (see my RR).  I met Craig Alexander and Miranda Carfrae.  My kids played at the Quassy Amusement park for free Saturday and Sunday.  And the Quassy Bike and Run cross is absolutely BRUTAL.  An excellent prep for LP

   

2010-09-16 8:31 AM
in reply to: #3101522

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Subject: RE: Ironman USA Lake Placid : Official Thread

doing the American TTT in Ohio with a bunch of people.

then, the a HIM in Michigan close to my wifes family first weekend of June.

I'm going to cut out a lot of the short races this year...they are fun, but take away from weekend's where I can train steady.....



Edited by cusetri 2010-09-16 8:32 AM
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