2017 IM Louisville- Week 18- Keep chattin! Let's talk THE LINE
#EN4Keys
/ THE LINE WEEK 18
AWESOME work last week team- love the chatter going on. Hope this weekend went well!!
So let's prepare your mental game. In so doing, remember there will be cumulative fatigue building throughout race day. So important to follow your plan, race your race and prepare for THE LINE.
EVERYTHING before The Line is simply about creating conditions for success for when the Line comes to you.
A successful race = a good run. There is no such thing as a good bike followed by bad run, period. In our world, if you showed up with solid run fitness, had a "good" bike and a poor run, we will ALWAYS assume you messed up your bike pacing unless you are missing a limb or are in the ICU with an intestinal parasite.
If you think you can ride faster than we're telling you, prove it by running well off the bike first (preferably not attempted for the first time on race day!).
Ride your "should" bike split vs your "could" bike split. YourCould split is what you tell Timmy you could ride on a good day, when you're out together for your Saturday ride. If you say you "could ride a 5:50," your Should split is likely 6:00 and defined as the bike split that yields a good run (see #1 above).
Don't be a Caboose, be an Engine! Ironman in general, but especially the bike leg, is an exercise in consistency. You don't need straight-A's to win your day, you only have to show up with your C game to be at the head of the class. If you find yourself doing the opposite of everyone else, you're doing the right thing. Lots of people passing you in the first 40 miles of the bike? Everyone else sprinting out of T2? These folks are making your race day easier by showing you what not to do; it's up to you to resist the urge to join in!
Think you made the mistake of riding too easy? You now have 26 miles to fix that mistake. Make the mistake of riding too hard? That mistake now has 26 miles to express itself, to the tune of X miles at 17-18' walking pace vs X miles at 8-10' running pace. Do the math. How is that nice bike split going to look as you are walking/shuffling the last 10 miles of the run adding another hour and forty minutes to your overall finish time?
**ADMIN ALERT**
*** TEAM DINNER: There will not be an official team dinner. HOWEVER- I know there was already a dinner discussed in another thread....if you want to know more about that RSVP
https://docs.google.com/spreadsheets/d/1GI6nBHNmsdwksqcaLH_6PPNfUM2Xi1EGMWP6-4SQiac/edit#gid=0
*** If there are any questions, please do not hesitate to reach out. You're almost their rock star EN'rs can't wait to watch you unleash on the course**
Comments
This one?
Thanks Paul, i was thinking if anyone wanted I can set up a "What's App" group for communication group which would be easier then texting or calling and all would get the messages on site, easier to meet up etc. Let me know if anyone wants me to set that up and you can download What's App free fi you do not have it already...
seems as though we have a fair # of people travelling "Hawaiian Style - Alonn-ah), so thought i'd add it to the list.
According to Yelp, these two places (#s 2& 3 on thier list) are most convienent to where we are all lodging)
http://wildeggs.com/
http://www.toastonmarket.com/breakfast_menu.html
for the Saturday Coffee - (off our feet) I am thinking of this place - http://www.pleaseandthankyoulouisville.com/
looks like a short Uber for Sat afternoon Movie to Baxter Ave Theaters.
This week I am doing a normal bike week (weds/sat bike) no Sunday. doing a run focus trying to hit 48-52 miles and a swim focus that will hopefully get me to 18000 yards for the week. One of my girls has a LAX day at Middlebury (VT) college, so I am hoping to swim there and do a good run on VT country roads given that I have all day to kill.
Perhaps we could all swim and then go to breakfast.
I believe I will swim Wednesday morning before I leave.
There's an "unofficial" Team dinner at @Kellie Moran-Jones house Friday evening. Here's the link to the forum thread where you'll also find the sign up link. https://endurancenation.vanillacommunities.com/discussion/23624/dinner-at-kellies-house-in-prospect-friday-october-13#latest
And please count me in for the Saturday breakfast ... as long as there are flapjacks and salt on the table, I'm good!
Finally, is there a Kona Viewing Party underway? We will probably catch the M and F winners around dinner, ( and Tim, Mark, Pat and the others a few minutes later ... ). I don't know if there will be a stable enough connection w my hotel free wifi to ensure smooth streaming, but I'll check to see if I can commandeer a big screen tv in the lounge. I think I'm a block from the convention centre.
its
Always in for pancakes and coffee so we can tactical IM discuss !
After this week end, dont forget to check up your bike! I just ordered :
Tubes
squirt lube
new elbow pads
new chain
Was starting to feel a lot of fatigue this week end.. but did my wkouts early yesterday and will go an easy swim tonight around 9PM, so should be back on track for rest of the week which will look like that:
Tonight : 50' swim
Wednesday: 90' run
Thursday: long bike (300') as I need to do online training.. so basiscally wasting my day on zwift ! + brick
Friday: full RR
Saturday : long ride
Sunday : off to VT for family stuff
Dont know what to expect out of this race but glad its that close !
@Dave Tallo where can I score a man-bra?
As the fill-in super sherpa --happy to host a Kona party at my hotel...
let;s all plan on meeting at the practice swim on Sat AM and then heading to wild eggs, Tim Cronk knows the place and referred it to @Dave Tallo in his race plan thread. You don't have to do the swim, (I am not sure if I am going to get in that river an extra time myself)
@brian Hagan - good question, My last tested FTP was 268-270, I do not think my 5 hr power matched it. I have been focused in the last 5 or so weeks on 5 hr power and not FTP. @Al Truscott suggests that my FTP=98% of my NP from Sunday's OLY which was 250. that suggests an FTP of 255. I am confident it is NOT 270, but also reasonably confident it is not 255... I would guess 258-263 if i thought about it, and might try to test today, but legs still feel fatigue from Sunday...
@Francis Picard @Brian Hagan @jeff kane @Sabra Gonzalez @Derrek Sanks @Alan Brown @Brian Smith
please add your additional info on bkfst, etc on this sheet
I also noticed on the schedule of events the opening ceremony is Friday at 6 pm
Thanks
thanks - i would totally be up for this on Friday AM..
The second YMCA is Clark County at 4812 Hamburg Pike, Jeffersonville, IN 47130, phone- 812 283 9622 It is about 7.3 miles from the Galt House and is located across the river in Indiana. It is supposed to have a better pool but I have never seen it personally. Here is the website- http://www.ymcalouisville.org/clark-county/
I would call or check online both pool schedules before heading there. Also usually if you are a Y member somewhere else you can get in for free.
Thanks for the offer on dinner. My husband and I aim to be there....just filled out the sheet.
@Scott Dinhofer
@Brian Hagan
Regarding breakfast and practice swim...seems some are looking for a pool vs the river. I have heard bad things about swimming in that water so in a way, I may want to give it a try to ease the fears on how bad it really is. Will look out for more regarding timing. I would actually prefer a practice swim on Friday am but all depends on what time we get into town on Thursday.
@Derrek Sanks
Thanks for the note. I feel like I have been a couch potato since IMMT so just in it for the fun!
Look forward to meeting everyone.
All, I called the downtown location. Their hours on Friday are 5am - 8pm. To swim, you will need to purchase a day pass for $10 and present your drivers license/ID. It's a 10 minute walk from Spring Hill Suites.
probably up for a short POOL swim on Friday depending on logistics..
Hello and thanks a lot....I didn't realize this....guess I should actually read the schedule!!
thanks :-)