General Discussion Iron Distance Race Groups » Ironman World Championship 70.3 : Official Thread Rss Feed  
Moderators: k9car363, alicefoeller Reply
Show Per page
 
 
of 4
 
 
2012-08-29 8:01 AM
in reply to: #4143770

User image

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

It's a little late now, but I have yet to find a long 3% hill nearby.  I can ride flat, or I can ride flat w/ steep hills, but I haven't found an area with long gradual hills.

I'm imagining something where you don't have to get out of the saddle and can cruise up with only a decrease of a few mph.



2012-08-29 8:27 AM
in reply to: #4385019

User image

Master
1420
1000100100100100
Reston, VA
Subject: RE: Ironman World Championship 70.3 : Official Thread
natethomas2000 - 2012-08-28 5:28 PM

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.



I looked at the same thing and agree with the above. From the race reports I have read/results I have seen it looks like most people are 1:30 different. So if you wanted to average 7:15/mile you would be 6:30 down and 8:00 up.

Tips for dry heat for those of us coming from the places where it is humid - drink more than you think you need, run with ice in your hands, down your shorts and wear a hat (not visor) so you can put ice in it. A friend of mine lived and raced in and around Vegas and this was his advice.
2012-08-29 8:37 AM
in reply to: #4385688

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread
wbattaile - 2012-08-29 8:01 AM

It's a little late now, but I have yet to find a long 3% hill nearby.  I can ride flat, or I can ride flat w/ steep hills, but I haven't found an area with long gradual hills.

I'm imagining something where you don't have to get out of the saddle and can cruise up with only a decrease of a few mph.

Well, the 3% was more for the run. The bike will be all over the place, but it doesn't sound like there is anything ridiculously hard. More that there are a lot of hills to deal with, so the overall volume (and net ascent with separate T1 & T2) slow you down quite a bit. If you know how to ride hard and manage your effort, you'll be ok there. Just expect it to take longer to finish.



Edited by brigby1 2012-08-29 8:38 AM
2012-08-31 3:27 PM
in reply to: #4143770

User image

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

Well I took the BT advice in all its infinite wisdom and rode 46 miles today.  Felt good even with the gusty wind preceding our visit from Ivan.  I'll hit the trainer 1 more time this weekend, then do a 35 mile shakedown with the race wheels on Monday before packing up the bike Tuesday.

I did have an interesting thing happen today though; for the 2nd time in a month I got a tire "bulge" during my ride.  Both were old training tires with >2000 miles on them.  The last time when I took the tire off I could see light through the tread if I held it just right.  Haven't taken this tire off just yet, but I don't think it will be as bad since the bumping was less prominent.

Neither tire showed signs of being completely worn out before the rides started; anyone have a good way of knowing in advance when your tire is about to burst?

2012-08-31 6:50 PM
in reply to: #4143770

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread
Just survived 10 miles in 90F (but overcast). Wore 2 long sleeves plus ski socks. Survived and actually held a decent pace, even though HR was very high. Hope that helps for next week!
2012-08-31 6:55 PM
in reply to: #4390398

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread
wbattaile - 2012-08-31 3:27 PM

I did have an interesting thing happen today though; for the 2nd time in a month I got a tire "bulge" during my ride.  Both were old training tires with >2000 miles on them.  The last time when I took the tire off I could see light through the tread if I held it just right.  Haven't taken this tire off just yet, but I don't think it will be as bad since the bumping was less prominent.

Neither tire showed signs of being completely worn out before the rides started; anyone have a good way of knowing in advance when your tire is about to burst?

I'll usually replace if I see material breaking down. Or more than a few pokes/light cuts. Bulges? I'd replace because it could be the thread inside the rubber breaking. I'm thinking of ones like an inch or bigger. Are you seeing something substantially smaller?

Some tires do have wear indicators. They'll almost look like small poked hole, but will be a little too perfectly shaped.



2012-08-31 7:11 PM
in reply to: #4390685

User image

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

brigby1 - 2012-08-31 6:50 PM Just survived 10 miles in 90F (but overcast). Wore 2 long sleeves plus ski socks. Survived and actually held a decent pace, even though HR was very high. Hope that helps for next week!

That sounds brutal!

2012-08-31 7:13 PM
in reply to: #4390687

User image

Extreme Veteran
1136
100010025
Subject: RE: Ironman World Championship 70.3 : Official Thread
brigby1 - 2012-08-31 6:55 PM
wbattaile - 2012-08-31 3:27 PM

I did have an interesting thing happen today though; for the 2nd time in a month I got a tire "bulge" during my ride.  Both were old training tires with >2000 miles on them.  The last time when I took the tire off I could see light through the tread if I held it just right.  Haven't taken this tire off just yet, but I don't think it will be as bad since the bumping was less prominent.

Neither tire showed signs of being completely worn out before the rides started; anyone have a good way of knowing in advance when your tire is about to burst?

I'll usually replace if I see material breaking down. Or more than a few pokes/light cuts. Bulges? I'd replace because it could be the thread inside the rubber breaking. I'm thinking of ones like an inch or bigger. Are you seeing something substantially smaller?

Some tires do have wear indicators. They'll almost look like small poked hole, but will be a little too perfectly shaped.

Yeah, the tires are toast... they're definitely breaking down when this happens and they won't ever go back on the bike.





(Tire Bulge.JPG)



(Tire Bulge 2.JPG)



Attachments
----------------
Tire Bulge.JPG (49KB - 12 downloads)
Tire Bulge 2.JPG (46KB - 16 downloads)
2012-08-31 8:48 PM
in reply to: #4143770

User image

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

Waited until noon time so I could do my training in the heat - aren't we all so sadistic!!!! Got in 37 miles on the bike and a 6 mile run off the bike in low 90's temps. HR was elevated by a few beats on the bike and 5 bpm on the run, but I felt pretty solid.

First time taking in salt pills (I know - nothing new on race day, so I tried a week beforehand!), and I think it helped. The plan is to probably take in around 10 SaltStick caps during the race. Hoping that will combat some side stitch issues I've had in my last two races during the run.

Should we start commenting about the weather yet???? My bet is that it may be a bit warm!

2012-08-31 11:05 PM
in reply to: #4390703

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread
wbattaile - 2012-08-31 7:11 PM

brigby1 - 2012-08-31 6:50 PM Just survived 10 miles in 90F (but overcast). Wore 2 long sleeves plus ski socks. Survived and actually held a decent pace, even though HR was very high. Hope that helps for next week!

That sounds brutal!

Honestly, it wasn't that bad. I thought it would be a lot worse. Some earlier summer runs in regular gear were worse. Could be the overcast part, or maybe that what I wore has good regulation properties too. Maybe put on a heavier vest next time to be sure? Wink

And definitely replace the tires. The bulge is an s-shape that I had on one a while back. Definitely the threads breaking, as you saw. It could flat at any time.

Nate, I don't think 10 salt caps in that time should be an issue. So long as you can swallow them ok while on the move.

And since we are now within the 10-day forecast, it is perfectly acceptable to amp up the weather watching! I see 77 for the morning and a high of 97.



Edited by brigby1 2012-08-31 11:07 PM
2012-09-01 11:30 AM
in reply to: #4143770

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread
Anyone else going nuts with all this time? I've only backed it down the last couple days, but I don't know what to do with all this time! At least in a couple days I'll be starting to pack.


2012-09-01 8:05 PM
in reply to: #4391186

User image

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

brigby1 - 2012-09-01 11:30 AM Anyone else going nuts with all this time? I've only backed it down the last couple days, but I don't know what to do with all this time! At least in a couple days I'll be starting to pack.

Yes!  I'm alternating between enjoying the extra rest and feeling guilty for not being out there training.

2012-09-03 7:17 PM
in reply to: #4143770

User image

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

It looks like we're safe to not pack the wetsuit; Lake Mead water temp at 3 and 10 ft depth is 84/85 deg F.

Since I'm flying out tomorrow AM, I want to pack as little as possible;

WWBTD?

2012-09-03 7:39 PM
in reply to: #4393530

User image

Master
1770
10005001001002525
Bedford, MA
Subject: RE: Ironman World Championship 70.3 : Official Thread
Just ordered a speed suit (or should I say a SpeedZoot!), that should arrive on Thursday - we fly out early Friday morning. I've gotten in a few swims in an 'illegal' suit, and it seems somewhere in between my pool speed and my wetsuit speed - maybe a 2 sec/100 savings. Also starting to pack things up. I'm thinking of taking along plastic bags to put ice in for the run and hold in my hands or put down my suit - anything to stay cool in that heat!
2012-09-03 8:42 PM
in reply to: #4143770

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread
I'm not brining either wetsuit. Just going with a DeSoto Liftfoil the whole time. Probably retains a touch more heat than other suits, but it's highly doubtful I'll be doing meaningful running the whole time no matter what. Just going to get what I get and keep it all simple & familiar.
2012-09-03 9:49 PM
in reply to: #4143770

User image

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

I'm not planning on bringing the wetsuit either.  Pretty doubtful 84 degrees will go down to 78 over the next few days, especially with the forecasted highs at 99 and 100 every day between now and Sunday.  That water temp shouldn't be too bad though; my pool regularly gets up above 90 mid summer.  It's unpleasant, but not impossible to swim a decent pace.

I'm flying out Wednesday after work, so I planned to do my last ride today on the race wheels/tires then start packing the bike in case I ran into any issues.  Well thanks to Isaac it rained all day and I just didn't want to take any chances.  35 miles turned into 20 miles on the trainer. Frown  I think i'm going to ride a little bit of the course out towards Lake Mead on Thursday morning... maybe 15 miles or so.

Hope that speed suit gets to you in time Nate.






(packed bike.JPG)



Attachments
----------------
packed bike.JPG (52KB - 14 downloads)


2012-09-04 1:57 PM
in reply to: #4143770

User image

Subject: RE: Ironman World Championship 70.3 : Official Thread
Good luck all, I'll be out there spectating!
2012-09-05 9:45 AM
in reply to: #4394821

User image

Champion
6627
5000100050010025
Rochester Hills, Michigan
Gold member
Subject: RE: Ironman World Championship 70.3 : Official Thread

ChrisM - 2012-09-04 2:57 PM Good luck all, I'll be out there spectating!

Hey Chris, I'm coming out to Vegas for business on Mon-Tue, arriving Sunday around 10AM. Don't know if I will be in time to spectate - might be able to scam an earlier flight.  Are you going to be there Sunday night? Maybe catch dinner?

Also, will you have a car?  Just assessing options to get from the airport to the race site. Let me know!

PS: good luck to all the fast doodes that are actually going to race.

2012-09-05 10:13 AM
in reply to: #4394821

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread
Chris, any way for us to recognize you?
2012-09-05 11:15 AM
in reply to: #4393554

User image

Expert
1224
1000100100
Subject: RE: Ironman World Championship 70.3 : Official Thread

natethomas2000 - 2012-09-03 6:39 PM Just ordered a speed suit (or should I say a SpeedZoot!), that should arrive on Thursday - we fly out early Friday morning. I've gotten in a few swims in an 'illegal' suit, and it seems somewhere in between my pool speed and my wetsuit speed - maybe a 2 sec/100 savings. Also starting to pack things up. I'm thinking of taking along plastic bags to put ice in for the run and hold in my hands or put down my suit - anything to stay cool in that heat!

It couldn't be worse than Boston, right?? It's a dry 100 degree heat

2012-09-05 2:46 PM
in reply to: #4396146

User image

Subject: RE: Ironman World Championship 70.3 : Official Thread

brigby1 - 2012-09-05 8:13 AM Chris, any way for us to recognize you?

Yeah, I'll be the guy relaxing in the shade nursing a nice cold drink as you run by.....     We'll figure something out, if nothing else I have your race numbers



2012-09-05 2:49 PM
in reply to: #4396078

User image

Subject: RE: Ironman World Championship 70.3 : Official Thread
rkreuser - 2012-09-05 7:45 AM

ChrisM - 2012-09-04 2:57 PM Good luck all, I'll be out there spectating!

Hey Chris, I'm coming out to Vegas for business on Mon-Tue, arriving Sunday around 10AM. Don't know if I will be in time to spectate - might be able to scam an earlier flight.  Are you going to be there Sunday night? Maybe catch dinner?

Also, will you have a car?  Just assessing options to get from the airport to the race site. Let me know!

PS: good luck to all the fast doodes that are actually going to race.

Rick- we're driving out Saturday, staying in Henderson, but I'll be shuttling my friend down to LLV and then otehrs back up to watch the race Sunday morning.  We're gonna be in Henderson Sunday night and have dinner plans with a friend that moved away, not sure if in Henderson or Vegas or....  but we should try to meet up if we can

2012-09-06 10:38 PM
in reply to: #4143770

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

I can just feel myself getting fatter by the minute this week with such low activity! Anyone else?

Still see in the 90's for the race, but something not to be overlooked is the "cloudy" bit. Clouds with no rain would be awesome.

2012-09-07 2:22 PM
in reply to: #4143770

User image

Extreme Veteran
1136
100010025
Subject: RE: Ironman World Championship 70.3 : Official Thread
Yeah, trying to eat healthy in Vegas with all the tempting options is impossible. At least I rode around 17 miles of the course yesterday.

It is HOT out here. After 30 min on the bike my insulated water bottle tasted hot enough to brew tea. Great pavement but lots of rollers. Pretty windy out by lake mead too; hopefully it won't be too bad race morning.

Just found out this morning that there will be bike handoff to volunteers at T2. Feel like a VIP!
2012-09-07 5:04 PM
in reply to: #4143770

Master
10208
50005000100100
Northern IL
Subject: RE: Ironman World Championship 70.3 : Official Thread
Why do the bike/run bibs have T-shirt size on them?
New Thread
General Discussion Iron Distance Race Groups » Ironman World Championship 70.3 : Official Thread Rss Feed  
Show Per page
 
 
of 4