General Discussion Iron Distance Race Groups » Ironman World Championship 70.3 : Official Thread Rss Feed  
Moderators: k9car363, alicefoeller Reply
Show Per page
 
 
of 4
 
 
2012-08-07 1:27 PM
in reply to: #4310394

User image

Expert
762
5001001002525
Missouri
Subject: RE: Ironman World Championship 70.3 : Official Thread
wbattaile - 2012-07-13 2:35 PM

Question for those that have flown with their gear before- any advice on which airlines have better rates or may consider a bike case a normal piece of baggage?  

Looks like Southwest isn't the cheapest option for me, but I prefer to fly with them, especially if they do a better job with bikes.

I have heard Frontier will not charge for a bike if you buy their second tier plane ticket.  It costs more than their 'bottom" tier ticket, but you get to fly the bike for free.  Again, this is what I have heard, I have not actually done it. 



2012-08-07 1:43 PM
in reply to: #4291067

User image

Expert
762
5001001002525
Missouri
Subject: RE: Ironman World Championship 70.3 : Official Thread
elliot85 - 2012-07-02 2:47 PM
brigby1 - 2012-06-25 7:56 AM

Nice Nate! Here's hoping for our wave to start about where last year did.

And does anyone know how technical the bike course is? There is lots on the elevation changes, but not much on how this is. Does that mean fairly easy from that perspective? I'm getting in as much as I can on the hillier back-roads of Wisconsin, so I doubt anything there will be an issue, but it's nice to know and it's good to have an idea of what others might be doing.

 

I rode and ran the course last week.  The bike is not technical, imo.  The first 40+ miles are a straight shot on Lake Mead drive/North Shore road.  It contains lots of rolling hills, but no sharp turns or technical maneuvers.  The final ~10 miles (going into Henderson) contained the most turns, but nothing difficult. The rolling hills are more of a concern for me.  After riding the course, I'm definitely training on hillier routes.

 

What day(s) of the week did you ride the course?  How was the traffic?  Any concerns safety wise while training on the bike course?

 

Thanks!

2012-08-07 1:59 PM
in reply to: #4351529

User image

Expert
1224
1000100100
Subject: RE: Ironman World Championship 70.3 : Official Thread
Tell3131 - 2012-08-07 12:43 PM
elliot85 - 2012-07-02 2:47 PM
brigby1 - 2012-06-25 7:56 AM

Nice Nate! Here's hoping for our wave to start about where last year did.

And does anyone know how technical the bike course is? There is lots on the elevation changes, but not much on how this is. Does that mean fairly easy from that perspective? I'm getting in as much as I can on the hillier back-roads of Wisconsin, so I doubt anything there will be an issue, but it's nice to know and it's good to have an idea of what others might be doing.

 

I rode and ran the course last week.  The bike is not technical, imo.  The first 40+ miles are a straight shot on Lake Mead drive/North Shore road.  It contains lots of rolling hills, but no sharp turns or technical maneuvers.  The final ~10 miles (going into Henderson) contained the most turns, but nothing difficult. The rolling hills are more of a concern for me.  After riding the course, I'm definitely training on hillier routes.

 

What day(s) of the week did you ride the course?  How was the traffic?  Any concerns safety wise while training on the bike course?

 

Thanks!

 

It wasn't bad at all.  I'd assume that traffic is never that bad in the national park, which is a good chunk of the ride.  I rode in the middle of the week starting at 6am, and I'd say about 5 cars passed me in the park... good shoulder as well. Traffic will noticeably get heavier when you get closer to Henderson (as well as lots of traffic lights/turns). I'd say you're better off skipping the last section and just drive it.  All the stopping at lights, and figuring out where to turn in Henderson was a pain in the a$$.

2012-08-07 2:03 PM
in reply to: #4310394

User image

Expert
1224
1000100100
Subject: RE: Ironman World Championship 70.3 : Official Thread
I always fly Southwest when I'm traveling with my bike.  $50 each way, and they seem to take good care of it.   Jet blue is $50 each way too, I believe.  US Airways will screw you.  
2012-08-09 11:25 PM
in reply to: #4143770

User image

Extreme Veteran
1136
100010025
Subject: RE: Ironman World Championship 70.3 : Official Thread

Thanks guys.  I almost booked US Airways until I found out how high the bike fees were.  Ended up going with Southwest.

Now just have to find a bike case.  The LBS will give me a cardboard box, and I found a shop about an hour away that rents cases for $50/week.  Unfortunately due to our travel dates and the distance to the shop I would have to rent 2 weeks and that seems ridiculous.

I might just end up trying to find a used case on Craigslist.

2012-08-10 7:59 AM
in reply to: #4356305

User image

Expert
762
5001001002525
Missouri
Subject: RE: Ironman World Championship 70.3 : Official Thread
wbattaile - 2012-08-09 11:25 PM

Thanks guys.  I almost booked US Airways until I found out how high the bike fees were.  Ended up going with Southwest.

Now just have to find a bike case.  The LBS will give me a cardboard box, and I found a shop about an hour away that rents cases for $50/week.  Unfortunately due to our travel dates and the distance to the shop I would have to rent 2 weeks and that seems ridiculous.

I might just end up trying to find a used case on Craigslist.

Check with ALL your friends (acquantinces) .  .  . I ended up borrowing someone's bike box. 



2012-08-11 2:46 PM
in reply to: #4356548

User image

Master
1770
10005001001002525
Bedford, MA
Subject: RE: Ironman World Championship 70.3 : Official Thread
Tell3131 - 2012-08-10 8:59 AM
wbattaile - 2012-08-09 11:25 PM

Thanks guys.  I almost booked US Airways until I found out how high the bike fees were.  Ended up going with Southwest.

Now just have to find a bike case.  The LBS will give me a cardboard box, and I found a shop about an hour away that rents cases for $50/week.  Unfortunately due to our travel dates and the distance to the shop I would have to rent 2 weeks and that seems ridiculous.

I might just end up trying to find a used case on Craigslist.

Check with ALL your friends (acquantinces) .  .  . I ended up borrowing someone's bike box. 

This is what I'm doing as well. Sure will beat the $500+ it cost for my bike to get to Beach2Battleship last fall!

2012-08-25 3:46 PM
in reply to: #4358600

User image

Extreme Veteran
1136
100010025
Subject: RE: Ironman World Championship 70.3 : Official Thread
natethomas2000 - 2012-08-11 2:46 PM
Tell3131 - 2012-08-10 8:59 AM
wbattaile - 2012-08-09 11:25 PM

Thanks guys.  I almost booked US Airways until I found out how high the bike fees were.  Ended up going with Southwest.

Now just have to find a bike case.  The LBS will give me a cardboard box, and I found a shop about an hour away that rents cases for $50/week.  Unfortunately due to our travel dates and the distance to the shop I would have to rent 2 weeks and that seems ridiculous.

I might just end up trying to find a used case on Craigslist.

Check with ALL your friends (acquantinces) .  .  . I ended up borrowing someone's bike box. 

This is what I'm doing as well. Sure will beat the $500+ it cost for my bike to get to Beach2Battleship last fall!

Still no luck.  I talked to most of the local cyclists and triathletes and nobody has one.

The issue with the shop an hour away is their hours... unless I take time off work I can't get there mid-week during their business hours.  Looks like I might be stuck paying for 2 weeks at $50/week.

Anyhow, we're 2 weeks out; getting excited yet?

2012-08-25 3:48 PM
in reply to: #4380151

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread

I am!

I'm also hoping for a blizzard. Heat sucks.

2012-08-25 3:51 PM
in reply to: #4143770

User image

Extreme Veteran
1136
100010025
Subject: RE: Ironman World Championship 70.3 : Official Thread
Haha.  I don't think i'm even going to pack the wetsuit.  But hey, it's a dry heat!
2012-08-25 4:30 PM
in reply to: #4380156

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread
I'm not going to bother unless I see reports of said blizzard. Just be happy they have water. The low there has been 80-85 for some time. Though it may  have dropped some.  The highs seem to be under 100 now. A little nerve racking a few weeks ago to see ~109 every day in the 10 day forecast!


2012-08-25 6:17 PM
in reply to: #4143770

User image

Master
1770
10005001001002525
Bedford, MA
Subject: RE: Ironman World Championship 70.3 : Official Thread

Last 60+ mile bike today. A couple more harder workouts early this next week, then time to ease back the volume.

Two weeks will go by quick!

I'd be happy with a high in the mid 90's - that would probably mean a temp around 90 around 11 AM. Without humidity I don't think it'll feel drastically different than the 80's and high humidity I've done a majority of my summer training in (at least that's what I'm telling myself!).

2012-08-26 3:13 PM
in reply to: #4143770

User image

Extreme Veteran
1136
100010025
Subject: RE: Ironman World Championship 70.3 : Official Thread

Ok- I also finished what should be my last 60 miler before the race today.  Carrying a lot of fatigue though, and it just wasn't what I wanted it to be.  Legs felt dead and the wind took a lot out of me.

I know the hay's in the barn so to speak, but wondering what everyone's thoughts are on doing another long ride next Friday... I have off Fri and Mon for Labor Day so it would be good timing.  I am planning to start cutting a little volume this week, then full taper the week before the race.

It's more of a mental thing- i'd just like to have one more long ride where i'm feeling great.  After that i'll probably get in a trainer session or two over the weekend, then a 35-40 miler on Monday as a final shakedown with the race wheels installed, then start packing up the bike (flying out Wednesday after work.)  So I really won't be riding much the week leading up to the race.

Thoughts?  Also thinking about doing an easy ride on the part of the course leading out towards Lake Meade Thurs afternoon or Friday if anyone's interested!

2012-08-26 5:12 PM
in reply to: #4381040

User image

Extreme Veteran
669
5001002525
Olathe, Kansas
Subject: RE: Ironman World Championship 70.3 : Official Thread

At less than 2 weeks to go, you cannot add any material fitness that will be there for you on the race day. That is the short of the physiology of it.

The art: no taper model advocates long riding that close to the race day, however many do prescribe maintaining of intensity or just a notch over your race pace for all 3 inside 2 weeks to go.

In other words, this is a quote: "you cannot make your sword bigger now, but you can make it sharper".

I did not look into your logs, nor I claim I know the subject, but you can possibly do more harm than good. Many will suggest, go faster not longer, but don't take it literally.  

Taper period for HIM is usually a staggered pattern, 2-3 weeks long, whose main objective is to  shed fatigue.

I think you have done the work.

2012-08-26 6:45 PM
in reply to: #4381040

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread
Depends on what you mean by "long". 50-60 miles is fairly normal for me as I'll do that several times a week. I'll likely put in some sections somewhat harder, like around expected race effort, and some easier. Experience has taught me that I do better with a little shorter taper than others tend to take, but with a sharper drop-off. I don't plan on doing anything at all Wed-Fri. Then just a slight amount of something on Sat to wake things up. Like a ~30 min recovery effort run (very easy) with a couple minutes near race effort. No more than half a mile at effort.
2012-08-26 6:56 PM
in reply to: #4381296

User image

Extreme Veteran
669
5001002525
Olathe, Kansas
Subject: RE: Ironman World Championship 70.3 : Official Thread

That is a good point above. If you are coming down from 70-90mi long rides, 50mi with some intervals at race intensity is no big deal, is appropriate actually. That is why I mentioned I did not look at your logs. 

I will have a 50mi ride 9-7 days before HIM race, it will have some race effort segments in it, but I have been doing 70-80-90mi regularly during the prep. They did vary in flavor.

Another rule of thumb, the more fit you are, read more fatigued, the longer the taper and vice a verse. Which means that if you are beginning to taper from a relatively lower volume, less fatigue, taper/ can be shorter, 7-10 days for HIM.

Hopefully you are getting some ideas. It is really very individual.



2012-08-26 7:16 PM
in reply to: #4143770

User image

Master
1770
10005001001002525
Bedford, MA
Subject: RE: Ironman World Championship 70.3 : Official Thread

I'm planning on doing a ~36 mile bike and 6 mile run, both at race pace, this Friday as my last bigger workout. This is a 2 1/4 hr workout that I can recover quickly from. It'll be nine days out from Vegas. I did this same workout the Friday before my last HIM and felt great going in - a real confidence booster.

I'm using roughly a ten day taper, but the volume is decreasing from 20 hours last week to around 14 this week, then around 8 in the week leading up to Vegas.

2012-08-26 7:21 PM
in reply to: #4143770

User image

Extreme Veteran
1136
100010025
Subject: RE: Ironman World Championship 70.3 : Official Thread

Good points; thanks Atasic, Brigby, and Nate.

My longest ride this summer has been 110 miles, with many in the 50-60 mile range.  However, nothing between a 63 miler and the 110.  I have been focusing on trying to minimize the weekend time I spend away from my wife and kids for long rides, so instead do a lot of 20-25 mile trainer rides midweek.

I just looked back, and I have averaged 133 miles per week of cycling April through August.  I think that I'll probably be fine to ride 50-60 miles next Friday (9 days from race day.)  I'll definitely take the advice to not push too hard, though.

2012-08-28 10:02 AM
in reply to: #4143770

User image

Extreme Veteran
645
50010025
Media, PA
Subject: RE: Ironman World Championship 70.3 : Official Thread

My training has been a mess, after getting first a foot tendon issue, then Achillies issues for the last 8 weeks.  I'm just glad to be healthy now!

And wave 18?  Seriously?

2012-08-28 10:38 AM
in reply to: #4384017

User image

Expert
1224
1000100100
Subject: RE: Ironman World Championship 70.3 : Official Thread
tcj103 - 2012-08-28 9:02 AM

My training has been a mess, after getting first a foot tendon issue, then Achillies issues for the last 8 weeks.  I'm just glad to be healthy now!

And wave 18?  Seriously?

 

Could be worse. I'm in wave 19...    At least we get to sleep in.

2012-08-28 12:33 PM
in reply to: #4384017

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread
tcj103 - 2012-08-28 10:02 AM

My training has been a mess, after getting first a foot tendon issue, then Achillies issues for the last 8 weeks.  I'm just glad to be healthy now!

No idea how my run will go either. Past 2 months have been a mess. First, hip trouble, then calf was acting up again. Just see what happens on race day.



2012-08-28 2:34 PM
in reply to: #4143770

User image

Extreme Veteran
1136
100010025
Subject: RE: Ironman World Championship 70.3 : Official Thread
The run doesn't look like it has any steep hills, but the constant low grade inclines could be brutal on your calf...
2012-08-28 3:09 PM
in reply to: #4384748

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread

Yeah, I'm doing ok on hills around here. Not nearly as long, but some can be quite a bit steeper. It's all duration and intensity related now.

Seems like it's best to look at it as on a long ramp, 3%-ish most of the time. Two miles up, two miles down, repeat a few times.



Edited by brigby1 2012-08-28 3:11 PM
2012-08-28 4:28 PM
in reply to: #4384835

User image

Master
1770
10005001001002525
Bedford, MA
Subject: RE: Ironman World Championship 70.3 : Official Thread

Looking at results from last year, it looks like the difference in splits on the down vs. the ups is around 1-1.5 min/mile (I think there must be timing mats at the bottom and top turn-around points). So, if you're aiming for a 1:30 HM run, you'd probably need to be around 6:20 on the down section and around 7:30 on the up section.

I'd like to say I have a plan for the run that I can execute, but I've never really experienced high 90's-100 dry heat, so I don't know how my body will react.

2012-08-28 9:17 PM
in reply to: #4385019

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread
There is a half mile hill right near me at ~3-4% that's given me a good idea. Still don't know about the heat effect though. I'm just going to do what my body feels like that day. My training has been all over the place the past couple months, I don't know will happen. I'll likely just have fun and go. What happens happens. I did that last year and it got me into this one.
New Thread
General Discussion Iron Distance Race Groups » Ironman World Championship 70.3 : Official Thread Rss Feed  
Show Per page
 
 
of 4