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2017 70.3 Lake Placid Welcome and Introductory Thread

Welcome to the IM 70.3 Lake Placid Sign In Thread!

Please use this thread to introduce yourself to your fellow teammates, telling us a little bit about you, your goals for the race, etc! and

Do not forget to check out the Half Ironman Race Page, your one stop shop for all things, dates, actions and resources related to your big race. From there you’ll be able to find all of the relevant resources, get critical dates, find out how to connect with the Team and much, much more.

If you need additional support, please let us know using the support tab on the right side of the page!

Here is who I have listed as racing to date

Alicia Chase

Kyle Mongold

Natalie Pilon

Kristin Kandiel

Patricia Thompson

William Bejin

Mark Keeling

George Penn

Thom Reid

Carlos Sanchez

Timothy Fortuna

Brian Kelly

Dominic Malleo

Jessie Bouchot

Jennifer Mason


Comments

  • Hey y'all.  Looking forward to LP's first 1/2 IM.
  • September is going to be a helluva month.  1/2 marathon in Virginia beach the weekend before, the the 70.3 in LP then off to Chattanooga for the full.  Whoo Hooo.  Looking forward to seeing some of the people I raced IMLP in 15 with.  Training has been good and am looking forward to the build.
  • Hey all. Looking forward to Lake Placid. It will be my first 1/2. I can't believe how fast the summer is already going. September will be here before ya know it.
  • Hi, all!  2017 has been a roller coaster year, health-wise.  I've had to postpone Rev3 Quassy to next year and had to cancel my plans for a full (IM Lake Placid) all together.  IM Lake Placid 70.3 looks like it's gonna happen, though, so at least my season will be partially redeemed.  Looking forward to September!!!
  • edited August 4, 2017 5:16PM
    QUESTION: I'm using the beginner training plan for Lake Placid 70.3 and I'm in week #15. On this week's schedule tomorrow is a race rehearsal (woo hoo!). The course that we typically bike is a bit hilly along Rte 9W on the Palisades in NJ. I had asked used the chat box to ask about riding flat (as per the instructions) since the race is hilly. The thread is below. I still have a few unanswered questions... see last paragraph. Can anyone shed any light on these questions? I'm new to a 70.3 distance, I have a sore hip today, I'm feeling a little frustrated and confused by my lack of knowledge (and yet still excited for the actual race). Please help. Thanks! 

    ME: "Question about Saturday workout for HIM LP Beginner. It's Race Rehearsal and on the bike instructions it says to pick a flat course, preferably one you can repeat as needed. Is that correct...that it should be flat? We are planning to ride on a fairly hilly course. Please advise."

    BRIAN: "the idea is to have a space where you can simulate your effort as close to what you want on race day as possible…vs picking a hilly course that crushes you. I am willing to accept hilly but you might want to cut it a little short (we don’t want you to over do it by riding super hard and long so close to race day). I hope that helps. Remember, practicing your nutrition and shifting, & monitoring your effort are all WAY MORE important than what you ride! Good luck!"

    ME: "Thanks I still have some questions: "Practicing nutrition, shifting & monitoring effort are more important than what you ride" Does that go for all rides or just this one? If simulating effort to race day I don't understand how it will be simulated if we are riding flat in this workout and hills in the race day. Can you explain that? Since a course with hills is what we have available in order to ride right after the swim how much would you cut it to... 40 miles? And then would you add miles on another day (Friday or Sunday at this point) to make-up the total weekly mileage?"
  • @Jennifer Mason - the chat button is really for issues with the website - for coaching issues (what do i do this week?) or (what training plan should i be in) start a thread in the coaches forum call it something like "Jennifer Mason Coach's thread"
    ask Patrick your questions and he'll get to you, usually in 24 hrs, or over a weekend by end of day Monday... 
    my answer to your question would be to use a course that has both flat and climbing sections. if you were doing a full IM, depending on where in NJ you are starting, I'd tell you to ride up to bear and back, but omit the climb up Perkins. 9W with the Alpine descent and then return climb and the climb north out of and north of Nyack (and then returning) is a really good place to simulate what you will have on race day (fast descent (Keene in LP & Alpine on your route) long flattish TT sections (9W south of Alpine))
    climbing up to and beyond Wilmington into LP, lots of that on this route.. 

    btw, unless you are going to the jersey shore or Long island, you are not going to find "flat" around here.. I am in rockland over the weekend, pm me here for contact info if you want to grab a coffee in Nyack or Piermont and discuss. 

    the real focus of an RR is riding varied terrain at steady power or HR, practicing your nutrition and running well off the bike. go get em!
  • Jennifer:
    You may want to open a micro thread for this, but I'll try to provide some assistance with your questions in this forum.  "Practicing nutrition, shifting & monitoring effort are more important than what you ride" applies to all rides.  If you get in the habit of making sure you're fueled properly; that you're shifting so that your always keeping a steady cadence and that you are monitoring you effort on every ride, it should come more naturally on race day.  All three are keys to success on the bike.  

    By monitoring your effort, it means that you are putting out a steady output, whether it be in watts, watching your heart rate, or, if you aren't able to track either, your perceived effort is steady state.  You don't want to go easy for 2/3 of a ride then hammer the last 1/3.  You don't want to go completely in the red on hills and soft pedaling on the flats.  You want to find a pace you can sustain the whole ride and still have something in the tank for the run.  I hope that makes sense.

    Regarding the mileage for your ride tomorrow, maybe think of things in terms of how long you're going to be out there on race day.  By now you should have a general idea about how long it takes you to ride 56 miles.  Lake Placid is hilly, but it's not the Swiss Alps.  If it takes you about 3.5 hours to ride a flat or rolling 56 miles, and this ride you have planned tomorrow is super hilly, maybe you only cover 40 or 50 miles.  My girlfriend and I are both doing Placid and I took her on a ride last week that exceeded Placid's altitude gain in the span of 37 miles.  It took her 3 hours and I guarantee those 37 miles will be harder than the 56 she does at Lake Placid.  Again, I hope this helps.

    If you have been following the plan pretty closely, don't worry about adding miles in to compensate for a shorter ride tomorrow.  You'll be fine.

    Good luck!

    Thom
  • @Scott Dinhofer Thanks for the clarification of what goes where and offer to discuss further! Often start at Strictly's and ride to Piermont or Nyack. Two week's ago rode the section that goes under the bridge and up to Alpine... and reverse on the way back. I loved it and probably do again this week. Agree... flat is hard to find around here for cycling!  

    @Thom Reid Thank you for the explanations and perspectives on pacing and distance... very helpful! 
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