The IMSG 70.3 Sign-In Thread

Coach Rich

Racing IMSG 70.3? Sign in below!

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If 20+ members signup as doing the race, we'll great a Group and race specific forum for you!

Would be super-awesome if someone where to volunteer to be a Race Captain, to organize / drive forward the IMSG discussions and maybe some team-ey stuff race weekend?

benvanmarcke

--> Ben Vanmarcke

--> Live in Mentor, OH

 

Doing St George after having done the full IM there in 2012. It was the hardest thing ever for me (hope to never have any more days like that again) but I loved the area and the challenging course. Feel like I have something to prove yet at the same time it is one of the best places to take the family to also. Very much looking forward to it!

 

As to my actual race goal - it's an A-race but I don't know how i should turn it into a metric. The course is too hard for me to get a great result, so I need to find a way to determine what a good result for me would be. I'm thinking sub 5h15' would be awesome. 

manninj1

Joe Manning
Ft. Collins, CO

I'm thinking 4:59:59 would be nice. I did the inaugural race in '10 which was also my first IM. I had a great day and felt amazing at the finish which also left me thinking I could have pushed it more. I was just thinking about the race the other day and was giddy at the thought of only seeing the Veyo wall once and only having to run up/over Red Hills pkwy once.

I'd be happy to be race captain for the event. I'll be arriving in town Th afternoon.

Mark Cardinale

> Mark Cardinale

>Parker, Colorado

>Goals.....Huh, that's a tough one.  I'm still in recovery mode from a broken hip en route to doing CDA later this year as my first full ironman.  My goals here are not time based.  I am hoping to use this race as a confidence builder.  Specifically, i am building my run volume and intensity and should be ready for the half marathon assuming everything continues as planned and no injuries or setbacks along the way.  Also, I made the leap to power a couple months back, so this will be my first race with a PM so another goal is to race with discipline on the bike.  My time will be what it will be.....

 

benvanmarcke

Posted By Joe Manning on 21 Feb 2013 06:26 PM


Joe Manning

Ft. Collins, CO



I'm thinking 4:59:59 would be nice. I did the inaugural race in '10 which was also my first IM. I had a great day and felt amazing at the finish which also left me thinking I could have pushed it more. I was just thinking about the race the other day and was giddy at the thought of only seeing the Veyo wall once and only having to run up/over Red Hills pkwy once.



I'd be happy to be race captain for the event. I'll be arriving in town Th afternoon.

You won't see the Veyo wall during the HIM, Veyo is too far out from SG. The bike route runs through Snow Canyon park and doesn't go as far North as Veyo. 

 

I think I'm arriving on Wednesday, flying to Vegas and then driving to the Hampton Inn right away. 

Coach Rich

Posted By Ben Vanmarcke on 22 Feb 2013 06:39 AM

Posted By Joe Manning on 21 Feb 2013 06:26 PM


Joe Manning

Ft. Collins, CO



I'm thinking 4:59:59 would be nice. I did the inaugural race in '10 which was also my first IM. I had a great day and felt amazing at the finish which also left me thinking I could have pushed it more. I was just thinking about the race the other day and was giddy at the thought of only seeing the Veyo wall once and only having to run up/over Red Hills pkwy once.



I'd be happy to be race captain for the event. I'll be arriving in town Th afternoon.

You won't see the Veyo wall during the HIM, Veyo is too far out from SG. The bike route runs through Snow Canyon park and doesn't go as far North as Veyo. 

 

I think I'm arriving on Wednesday, flying to Vegas and then driving to the Hampton Inn right away. 

That's awesome, does it go north/up through the park? Very scenic! Swim still at Sand Whatever? 

benvanmarcke

Yes, swim at the infamous Sand Hollow Reservoir (great venue!), then different loop that does indeed go up North & up through the park. Then I think we connect with the main road that we used to descend during the Full IM to head back onto town. I seem to recall the road through the park is also much smoother than the roads going towards Gunlock & Veyo. (We visited it last year the day after the race, after dessert at Veyo Pies).

Coach Rich

Yep. Better surface, crazy scenic, with several 6-9% pitches.

benvanmarcke

Very excited about racing... And Veyo Pies... And Oscar's!

Coach Rich

...and Iceberg 

benvanmarcke

Posted By Rich Strauss on 22 Feb 2013 10:44 PM

...and Iceberg 

Only if I go faster than 5h15. 

manninj1

Posted By Mark Cardinale on 21 Feb 2013 08:37 PM
<p>> Mark Cardinale</p>
<p>>Parker, Colorado</p>
<p>>Goals.....Huh, that's a tough one.  I'm still in recovery mode from a broken hip en route to doing CDA later this year as my first full ironman.  My goals here are not time based.  I am hoping to use this race as a confidence builder.  Specifically, i am building my run volume and intensity and should be ready for the half marathon assuming everything continues as planned and no injuries or setbacks along the way.  Also, I made the leap to power a couple months back, so this will be my first race with a PM so another goal is to race with discipline on the bike.  My time will be what it will be.....</p>
<p> </p>

Mark-I'm glad to hear that your recovery is going so well that you are going to make it to IMSG. That's amazing! Great job. There are a number of TT's coming up around CO as part of the ACA/USAC cycling season at I plan to do as part of my Sat/Sun workouts. Let me know if you are up for doing any of those and we can link up after for the longer portion of the training rides.
http://www.coloradocycling.org/sites/default/files/Site_Files/Race_Flyers/2013/3-3 Frostbite TT.pdf
http://www.coloradocycling.org/sites/default/files/Site_Files/Race_Flyers/2013/4:13 HaystackTT:TTT.pdf
http://www.coloradocycling.org/calendar/race?type=race&month=4&year=2013&action=-1

Joe

manninj1

Posted By Ben Vanmarcke on 22 Feb 2013 06:39 AM

Posted By <a href="http://members.endurancenation.us/ActivityFeed/tabid/61/userid/3054/Default.aspx">Joe Manning</a> on 21 Feb 2013 06:26 PM


Joe Manning

Ft. Collins, CO



I'm thinking 4:59:59 would be nice. I did the inaugural race in '10 which was also my first IM. I had a great day and felt amazing at the finish which also left me thinking I could have pushed it more. I was just thinking about the race the other day and was giddy at the thought of only seeing the Veyo wall once and only having to run up/over Red Hills pkwy once.



I'd be happy to be race captain for the event. I'll be arriving in town Th afternoon.

You won't see the Veyo wall during the HIM, Veyo is too far out from SG. The bike route runs through Snow Canyon park and doesn't go as far North as Veyo. 
<p> </p>
<p>I think I'm arriving on Wednesday, flying to Vegas and then driving to the Hampton Inn right away. 



</p>

Awesome. That road through Gunlock is horrid. Looks like we go straight through Snow Canyon. Couple of short climbs. I'm at the Hilton Garden Inn. Assuming the expo will be down here again?

benvanmarcke

Expo at the Dixie center I guess... Is that right by the Hilton Garden Inn? I'm a couple miles north on River Rd. i think the road through Snow Canyon is a pretty long climb (about 10 miles) if i remember correctly.

Mark Cardinale

Joe - Thanks!  Everything is going pretty well (knock on wood!) and i'm just trying to build back slowly so i'm not risking further injury.  At the same time, i need to ramp up enough volume so i'm able to handle the distances.  it's a balance, but so far so good.  In terms of training, yes, i'd be up!  I've never raced TT outside of triathlon but would love to give it a try.  The race in boulder on April 12 could work and we could ride the 70.3 course afterwards.  This year they changed the course from 2 loops to 1 and i'd like to get some time in on the new course prior to boulder 70.3.  Let me know if that will work for you and we can firm things up as we get closer.

Mark

Travis Bear

Travis Bear

Port Angeles, Washington

I'm shooting for 5:15-5:23. Just want to feel good about fitness and nutrition going into CDA. I will be arriving in St. George late Thursday. My wife and I will be staying at Crystal Inn.

[Deleted User]

Swim waves are up!

http://www.ironman.com/~/media/5a77c968389642a2843653c4a43c5987/2013 st george 70 3 swim waves ologo.pdf

manninj1

Mark-sounds good. I'll PM you a couple of weeks out from Haystack. I've got to do a team TT that day too, but can join you for. Lon ride after that.

What does every one think about getting together for a late lunch/early dinner in St George on Friday? Let me know and I'll find some options for us all.

[Deleted User]

Joe, Fri sounds good. Last year we ate at The Pizza Factory, just an idea.

Mark Cardinale

Joe, Friday works for me as well.  Count me in!

harrast

• Steve Harrast
• Currently residing in Central Michigan (Mt. Pleasant--2 hours from everything)
• My goal for the race is to execute perfectly: to eat a proper pre-race meal, to swim steady with good technique and exit the water feeling like I have some reserves, I would be disappointed if my swim is over 44 minutes unless conditions are very poor; if I finish under 42 I will feel like my swim was okay; if I finish under 40 I will thank my wet suit; If I finish under 39, I will question the course length.  
• On the bike, my goal is to ride within 3 watts of coach Rich's race power tool, or 185+/-3 watts and stay mostly within the ranges given.  My exception will be going up Snow Canyon where I will go up to 200 watts knowing that on the downhill side I will have to soft pedal and glide much of the way and will be able to gain significant rest.  I want to eat and drink just like I have practiced although this will be challenging since I have not been able to take my nutrition on the road due to the cold spring.  The time it takes to complete the course on the bike is irrelevant to me, although I would like to be in the top 10% of my age group (50-54) which is about where I normally place.  I suspect somewhere just south of 3 hours(?) 
• On the run, my goal is to exercise the demons in my head and be mentally tough.  For this, I have broken the run up into 4 segments: the initial uphill 4.X miles which I will run at my Z2 pace plus 30", the first downhill 2.X miles which I will run at my Z2 pace with 30 steps at water stops, after the turn around where I will return to my Z2 plus 30" for the uphill grade of 2.X miles, and finally, the last 4.X downhill which I will go for Z2 all the way down to the finish.  While I run I will continue to take gels every 30 minutes and I will drink at each stop.  My goal is to finish under 1:40 for the run (unless heat becomes a significant factor).

• This is my first IM St. George and overall my sixth or seventh half.  I've worked consistently this winter doing the NOS, a little get faster, and the HIM plan.  I feel better than I have ever felt before a race.  I look forward to seeing all of you in St. George and wish you the best of luck.  

manninj1

Team Dinner Roll Call-

I was going to try to make a reservation at The Pizza Factory or Cappelleti's (across the street) for Friday late afternoon.  Let me know if you are in ( I count 8 ENer's so far, without family members), if you have a restaurant preference and if you have a time preference.  Bike drop off closes at 7pm.  I'd prefer to get to the restaurant earlier due to the early wakeup to bus over to Sand Hollow.

Cheers,

Joe

Al Truscott

My wife and I will probably come.

I spent the morning checking the Sand Hollow res. water temp (62F), and plotting the run and bike courses on MayMyTri. They don't seem as bad as advertised, except for a 1/2 mile segment @ mile 43 which maybe as steep as 9-12%. The run course in particular looks very forgiving (except for the first two miles, see below), with 700 total feet of climbing, all of that in the first 9 miles, and only one small segment over 5%.

Both the run and the bike, though, REQUIRE restraint in the first 1/2 hour. On the bike, the first ten miles features a small climb out of the reservoir, and will be into the wind (if is is NNE as currently promised). The next 25+ miles will be with the wind, as will the last 12 miles, which is also down hill @ 2% +/-. The run is uphill 2% for the first two miles, then a mile @ 4-5 %. That first two mile section will probably be a very frustrating spot for us, as the gradient will not really be perceptible, and we will be needing to go slower anyway, as well as figuring out the effect of the heat is on our running. Those first two miles is a place where someone could easily bugger their whole race. You have been WARNED.

harrast

I'll plan on it, and my wife will likely come along too, although our plans are far from set in stone. I do get the feeling that by Friday evening we'll be ready to get away from the house and meet our EN friends. The earlier the better for me because I prefer to eat early before race day, i.e., I like to be digesting by 6:00pm. But do whatever works and I'll do my best too.

harrast

Holy cr@p, I just got done shoehorning my new bike box into the back of my Honda Pilot.  It just barely fit.  What do people usually do?  Tie it on top?  It's one of the huge pro cases.  I was tired having my bike crushed when I traveled.  Maybe I should look for a pickup truck as my next vehicle. 

[Deleted User]

Thanks Joe for organizing dinner. Steph Stevens and I will be there, the earlier the better.

Mark Cardinale

I'm in, Joe!  As other have said, the earlier the better!

manninj1

We've got a reservation for 8 at Cappelletti's for 5:30 pm under Manning. My cell is 970.214.8997. I'll be wearing a black specialized hat with a red stripe on it (feels like a blind date )

If we end up with more we'll just have to split tables.

Cappeletti's
36 E Tabernacle, St. George, UT
435-986-4119