Swim start: Two years I started in the middle straight on (so between buoys and ski ramp.) Came to a dead stop thanks to mostly men. In 08 started at angle (right of ski ramp). Pretty clear sailing. Advise the angle (oh and I start middle). Just know you'll have traffic first turn. Like Gina, I just laugh (especially at IM FL swim with small craft warnings and I swear I was swimming vertical.) I grew up in FL so luckily water doesn't scare. Steep descents like some on the course do.
Speaking of course....Verona I'M BBBAAACCCCCKKKKK.. After leaving Verona in 2008 and for the second time saying bye bye, will never see you again, I'm heading back to course tomorrow. Hubby is racing in Madison so will ride from race site and do a loop. Will let you know how it goes.
Today have silly arrangement. Not sure what I was thinking but signed up for indoor 20 min TT. Well of course it's going to be a beauty out there so will ride a couple of hours this morning outside...z3...and then go do the indoor TT. LOL. Will probably jump in water shortly for a short "touch." (As in stay in touch with the water.)
As far as training plan...I'm in general prep and because of weather I'm repeating week 1 workouts (but use week 3 swim workouts.) (I hacked this week. Rode & Trun Monday, swam tu and wed, off thurs, rode yesterday with trun.)
And, all this swim talk is making me feel better about the IM swim. I didn't realize all the fasties in front of me would suck me forward. That sounds awesome!
I think it is time to review the 4 keys dvd for me. I bet it will help me find my wandering bike mojo.
Excuse me while I freak..... see the swim anxiety was actually a premonition... if I read this correctly, it says no wetsuits for IIMWI unless you want to take your self out of Kona spots or AG awards (which is always the case for IMLOU). Looks like I better dust off that speedsuit. On the bright side, I'm really glad I've never bought that wetsuit I thought I had to have this year.... So much for a IM wetsuit swim... this would have been my first..
World Triathlon Corporation (WTC), owners of the Ironman and Ironman 70.3 Series, announces modifications to several rules and regulations relating to the swim at U.S. races. Effective September 1, 2010, which is the start of Ironman's 2011 competition season, new rules for apparel and wetsuits will apply at all Ironman and 70.3 events in the U.S., including both World Championships. The amendments were made to further standardize rules in the Ironman/70.3 Series and ensure a fair playing field at events around the globe.
The changes will include the following:
• Swimwear and swim apparel must be comprised of 100 percent textile material, such as nylon or lycra, and may not include rubberized material such as polyurethane or neoprene. Swimwear may not cover the neck or extend past the shoulders or knees. Swimwear may contain a zipper. A race kit or trisuit may be worn underneath swimwear??
• Wetsuits cannot measure more than 5 millimeters thick.
• Wetsuits may be worn in water temperatures up to and including 24.5 degrees Celsius/76.1 degrees Fahrenheit. Athletes who choose to wear a wetsuit in water temperatures exceeding 24.5 degrees C /76.1 degrees F will not be eligible for awards, including World Championship slots. Wetsuits will be prohibited in water temperatures greater than 28.8 degrees C/84 degrees F.
“Ironman recognizes the importance of showcasing the competitive element at all events. We believe these amendments place more emphasis on performance and function and less on technology, therefore staying true with the Ironman spirit,” says Ironman’s Head of Officials, Jimmy Riccitello.
Ironman's rule changes are consistent with rule changes adopted by swimming and triathlon’s international governing bodies, FINA and ITU, respectively.
Don't Panic!!!! Lake Manona is going to be WELL under the 76 degree mark on race day and you will be permitted to wear a wetsuit and go for your Kona slot!
Wetsuits may be worn in water temperatures up to and including 24.5 degrees Celsius/76.1 degrees Fahrenheit. Stop here. Lake Manona is going to be a temperature "up to and including 76.1 degrees. We're good
Athletes who choose to wear a wetsuit in water temperatures exceeding 24.5 degrees C /76.1 degrees F will not be eligible for awards, including World Championship slots. Stop. If for some reason you enter a race where the Temps are over 76.1 degrees, Wetsuits are allowed, but you won't get your Kona slot. This won't be us at IMWI (see above).
Wetsuits will be prohibited in water temperatures greater than 28.8 degrees C/84 degrees F. Stop. Kona slot dreams or just finish dreams, it don't matter. If the temps are greater than 84 degrees you are not getting in the water with a wetsuit or you'll be DQd. This definately won't be us at IMWI!
Ok Nemo (aka my reading glasses) just one more ? .... what's the difference in "swimwear" and "wetsuit"
Swimwear and swim apparel must be comprised of 100 percent textile material, such as nylon or lycra, and may not include rubberized material such as polyurethane or neoprene. Swimwear may not cover the neck or extend past the shoulders or knees. Swimwear may contain a zipper. A race kit or trisuit may be worn underneath swimwear
"Wetsuit" has neoprene. "Swimwear" doesn't. In other words, Swimsuit is a lycra or nylon speedsuit. Sounds to me like they are going to allow athletes to wear a speedsuits for races like Kona or IMLou.
76 degrees for water temp is really warm. You wouldn't want to wear a wetsuit if it were that warm. I wore a full wetsuit for a 76 degree swim at Eagleman and completely overheated. Good to know Lake Monona won't get that warm. Thanks, Nemo!
Kris- That is correct. For those of us that aren't super climbers, I thought it was a good thread. I often have a hard time staying below FTP on some climbs and that is with a 12-27 on the back.
KO! Gotcha! So happy gonna get a go at the course b4 race day. I ran a 12/27 first year at IMLOU and 12/25 last year. I'm still working to find that sweet spot on the TSS and FT on race day. There is NO way for me to stay below FT on some of the shorter climbs and finish before dark. Obvious solution- train like crazy according to plan to get that FT up! I'm also still not sold that the TSS charts work well for us lil peeps but until there's a better way....
FYI. I'm not a super climber by any stretch. I have a compact on the front and a 12/25 in back. I highly recommend the compact in front. If you don't have compact than 12/27 is way to go for IM Moo.
Also, on thing that use to drive me nuts is the EN emphasis on not having your watts spike on climbs. I would get all upset and worried because my watts were too high. These are steep climbs, your watts are going to go up no matter if you are in granny gear and spin as lightly as possible. I can be going 6 mph and have watts near or above 200. If I pedaled any lighter I'd go backwards.
Sometimes you have to listen to your body and not get agonized by the info on your bike computer screen. EN and power meters and all the toys are great, but when the information starts to cause you more anxiety than the race/course itself, that is when it is time for balance and intuition. Consider everything a data point in a decision, but include in those data points how you are feeling.
The key is that you are not gassed at the crest of the climb when everyone else is because they worked too hard to get to the top (and probably had higher watts at bottom of climb than at top.) Nothing is more fun than passing the person who blew by me climbing when I get to the top, on the down or the somewhat flat after climb. It's about staying in your box as RnP say and thinking I'll come for you later.
When Nemo and I did MOO camp ('08) with Rich, I was running compact/12-27 combo and that seemed fine. I will re-assess after the rally in July. My 2 IMs have been on flat courses, so I want to be as prepared as possible. Dont wanna be on my 2nd loop and be saying, "if I only had..."
I had a compact w/ 12/27 in '08 and of course there were still hills I couldn't stay in my goal watts and still get up the hill. But it was FAR better than if I didn't have it! I'm got a 11/28 for TOC and will move it to Fiona for IMoo. There's just a minimum # watts required to get me + bike up a hill, and sometimes that's gonna be more than my l'il peep watts allow! I'd guess many of us L'il peeps fall into this category. The key as Pam has said is to just not freak out about it when you see that number climb too high. Don't spike it going up the hill, stays smooth and do your best, but don't freak when you see that you can't possibly continue forward momentum up the hill without going over your goal. You'll be ok if you just ride as steady as you can given the box you've been given.
FYI. I'm not a super climber by any stretch. I have a compact on the front and a 12/25 in back. I highly recommend the compact in front. If you don't have compact than 12/27 is way to go for IM Moo.
Also, on thing that use to drive me nuts is the EN emphasis on not having your watts spike on climbs. I would get all upset and worried because my watts were too high. These are steep climbs, your watts are going to go up no matter if you are in granny gear and spin as lightly as possible. I can be going 6 mph and have watts near or above 200. If I pedaled any lighter I'd go backwards.
Sometimes you have to listen to your body and not get agonized by the info on your bike computer screen. EN and power meters and all the toys are great, but when the information starts to cause you more anxiety than the race/course itself, that is when it is time for balance and intuition. Consider everything a data point in a decision, but include in those data points how you are feeling.
The key is that you are not gassed at the crest of the climb when everyone else is because they worked too hard to get to the top (and probably had higher watts at bottom of climb than at top.) Nothing is more fun than passing the person who blew by me climbing when I get to the top, on the down or the somewhat flat after climb. It's about staying in your box as RnP say and thinking I'll come for you later.
I agree Pam. Us triple A types can get caught up in the numbers and lose perspective why we are out there in the first place. I have riden IMoo once without a pm. Now that I have a pm and know what watts I need to hold, I still think it is going to be really hard to hold those watts, mine are low, really low and not spike. Goin try, but just saying like Pam, not gonna get super stressed about it.
This is where the focus on numbers is an issue for lil peeps. We just ain't gettin' up the hills without going over our allowance. Met Mancona in person yesterday and he felt that there was only 1 steep hill on IMMoo course, but it was short. Many long but not steep climbs. So I am even less stressed. Just getting home I have to go up a minimum of 2 short and steep hills and spike my watts no matter how tired I am. Short of getting off the bike and walking, I have no choice. I think it is the cumulative time over goal that gets folks in trouble. We will all be riding smart and gettig back to goal watts ASAP. Those that hammer will pay the piper later.
Keep in mind Matt is an elite level athlete. I would never describe IM MOO as having just one steep climb. Lil peeps will find themselves in their granny gear multiple times that day. It's more than 5000 feet of climbing. Yes they are short climbs, but one steep climb -- uh, not in my reality.
That's part of the issue I've had in past with EN watts guidance. It's based on larger folks who finish the bike in 6:30 or less.
Good to practice short steep efforts...but also remember watts are watts no matter where you are flat or hilly. So when we are doing those EN-tervals, especially the 30 30s, that's the stuff that gets you over short steep hills. Anytime your in a LT interval, even if it is pancake flat, you are getting strong enough for climbing.
The best advice I ever heard about IM was from Paula Newby Fraser. Always keep it a gear easier than you can go until Mile 80.
The good news on those more than one steep IM MOO climbs is there are usually a ton on spectators, especially the first loop, so you get a lot of fan energy.
riding the watts is definitely a challenge. I remember back in '06 when I was riding CDA off of an old Crucible plan. My FTP was 181 which had my race gears in the 130-40 range. I didn't even came close to be honest, but having blown up in classic fashion there, I made it a point to try and learn and see what it was all about.
the biggest things that helped me to get it close and avoid the big spikes- 1) swapping to a compact and a 12/27. I'd have to check but I might even have a 28 or 29 on there right now. I forget. and 2) spending some time during race week playing on the hills. the first time I did placid I tossed the bike in my car and drove the course. every time there was a hill, I hopped on the bike and practiced hitting the bottom of the hill a couple times to see what gear I wanted to be in at the bottom so that I could stay steady, minimize the spike, and still have a gear or two left to play with if I needed it. does it mean you're riding crazy slow up some the hills? absolutely, but it can be done. just requires some homework and planning so that you don't get called out for being in the wrong gear.
@Pam- Good point about Matt. I watched most of the course video and we are getting the IMMoo course on Computrainer, so I am not worried for a lot of reasons. I think it's important for those of us that have been around for a while to reinforce to the newer lil' peeps that some parts of EN philosophy just can not apply perfectly to us. We need to adapt and accept.
@Leigh- I guess I'd better get to counting and figure out what is on my bike and if I need to swap it out.
I agree with it all. Minimize the spikes as best you can, but know you might not be perfectly in line with your gear plan. And if you don't have enough gears, you will really hate it.
I'm not too worried about the Moo hills. I can find replicas here all over the place, one after the other, steep or rolling. And when I get to Maine--holy mother of gawd, THOSE are hills!
What I have to dial into my brain, and into the muscle memory, is HOW to ride them. When I have to go over prescribed watts--and there are plenty of hills here that make me do that--I have to learn what the proper steady effort feels like. I have to pay more attention in training to know when I am hittng that effort, and use the PM to guide me There's a difference between an effort that's over, and an effort that spikes like a stoopid person. Once you start paying attention, you learn what that is.
We 'lil peeps have no choice but to get up those suckas, but we have to do it without doing the stoopid spike thing. There's that difference, and I intend to find it.
Mannnn, I rode 6:30 in FL, and I know this is going to be longer. It's hard to wrap my head around that. I will, but I don't much like it.
What I have to dial into my brain, and into the muscle memory, is HOW to ride them.
This is exactly why I'm a little worried this time around. When Gina and I were at IMoo camp in 08, I finished that ride and said two things:
1- Holy mother of God, my NP is WAAAAAY over where it should be! Whoops!
2-I'm sooooooo relieved! I get it, there's nothing out here I don't face every day on my rides back home- I just have to practice being smart. This won't be so bad after all!
Fast forward 2 years and I'm now living in a better place to train for Florida! Strait, flat, wind, and no breaks up or down ever. There ain't no coasting her on OBX! But there ain't no climbing either. So my hill skills are REALLY rusty. I'm trying to plan some weekends to go VA or MD so I can practice the rolling hills.
Nemo- I'll ride hills with you in MD, or come down to VA. Howard county has some hills. There is always Deep Creek lake area. You can be my guest! Would love to have you. I am a little on the slower side for now, as i learned yesterday, but I'm sure that will be changing soon. Come on up!
This weekend, I am doing a 75k in Howard county, part of Columbia Life fest.
I got my poster yesterday! Grace, age 8 and WITH hiccups took this video.
I don't have a pain cave as I don't have a trainer! but will get some outside shots of me grimacing in pain doing some sort of "work" but my back yard is my "retreat" so here are "poster" shots! that Grace took. Sun was setting, we had just eaten...grilled tilapia, baked potatoes, salad, and mango,,,
I live in a neighborhood with common grounds surrounding me, fishing ponds, three of them down below and walking paths around. This is a great place to ride or run as the Rivertrail system is just 6 miles away. I could run on the paths around here but I am way spoiled on the Rivertrail as I like to run without seeing any houses (nor cars)!! I love to see deer and etc and be by the Arkansas River! . I live with rollers, flats or hills, wind, heat and humidity! My pool is hiway 35' away and small lake is 45' away. so way more convenient to run or ride than swim... . I am a stay at home mom and do most of my training by myself as most people are available early morning (when I get kids ready and drop off for school) or evenings (when I am cooking and being with kids). I am that mom that does the housecleaning, cooking, shopping, medical, errands during the school day so it isn't like I have countless hours to train! so I am similar to the "working" woman in that I only have X time to X workout! seems like I constantly jiggle my schedule to accomodate families' and have been known to get up at 4 a.m. to get my stuff done! I find the long ride is the hardest to schedule in even with starting at sunup. There is just no getting around being gone for hours! I have teenagers who like to stay up late and elementary kids that get up early! and a husband that travels a lot.. so sleep is just as hard for me to factor in as that long ride... so you will hear me talk about my one day that I "sleep in" as I won't schedule anything with anybody that morning, normally Sunday. Once I get the hang of the schedule, normally 2 weeks, I will work like a dog to keep the three key workouts per week protected!
My husband put in a pool in and I think I am the one that loves it the most! nope I don't swim in it as it is too small, but I love to chill out, garden, watch the kids swim, BBQ and "nap" outside! I have been with EN since its conception and this will be my 5th Ironman, and 4th with Rich and Patrick. 20 weeks out? and I am getting my hypothroidism back together... and so I can ride about 17 miles! run about 8 and no swimming due to shoulder/arm tendonitis! I can see the funny side of that honestly! In fact, two weeks ago, I didn't know how I was going to do the Ironman as I was too tired to walk the dog let alone ride or run! I have suffered from piriformis/IT as well..! so I don't have any problem in pushing myself, getting out the door or being consistent.. nope, I have to tell myself to relax and recover! I have five children and been marrried 26 years! never done IMWI and I like to do different venues. I am very excited to have the other chicas doing this one too and I plan on being at the Camp! Every time I come close to getting a PM, some $$ thing comes up.. here recently, the dog and some of the kids...so I will just be busting it out there and hope to be faster! I am not gadget girl either.. more of a people person. Hence, I have some great, gadget, wicked fast training buddies down here also doing IMWI! and they have done other IMs with me too.. m
Comments
@Kris and Leigh--you guys will be even scarier after watching it. As in scary, monster good racers.
Catchng up here...
Swim start: Two years I started in the middle straight on (so between buoys and ski ramp.) Came to a dead stop thanks to mostly men. In 08 started at angle (right of ski ramp). Pretty clear sailing. Advise the angle (oh and I start middle). Just know you'll have traffic first turn. Like Gina, I just laugh (especially at IM FL swim with small craft warnings and I swear I was swimming vertical.) I grew up in FL so luckily water doesn't scare. Steep descents like some on the course do.
Speaking of course....Verona I'M BBBAAACCCCCKKKKK.. After leaving Verona in 2008 and for the second time saying bye bye, will never see you again, I'm heading back to course tomorrow. Hubby is racing in Madison so will ride from race site and do a loop. Will let you know how it goes.
Today have silly arrangement. Not sure what I was thinking but signed up for indoor 20 min TT. Well of course it's going to be a beauty out there so will ride a couple of hours this morning outside...z3...and then go do the indoor TT. LOL. Will probably jump in water shortly for a short "touch." (As in stay in touch with the water.)
As far as training plan...I'm in general prep and because of weather I'm repeating week 1 workouts (but use week 3 swim workouts.) (I hacked this week. Rode & Trun Monday, swam tu and wed, off thurs, rode yesterday with trun.)
Happy Weekend.
Linda -- I can't seem to get the red dot M to work, but here's a link to the eps file for the swim patch. Let me know if you need any modifications:
https://docs.google.com/leaf?id=0B1wVLI1Eoim9MGFkM2NmZGYtNGVjMy00MzM1LTgyMzYtYzA2ZTM1ZDA1OWFk&hl=en
And, all this swim talk is making me feel better about the IM swim. I didn't realize all the fasties in front of me would suck me forward. That sounds awesome!
I think it is time to review the 4 keys dvd for me. I bet it will help me find my wandering bike mojo.
Excuse me while I freak..... see the swim anxiety was actually a premonition... if I read this correctly, it says no wetsuits for IIMWI unless you want to take your self out of Kona spots or AG awards (which is always the case for IMLOU). Looks like I better dust off that speedsuit. On the bright side, I'm really glad I've never bought that wetsuit I thought I had to have this year.... So much for a IM wetsuit swim... this would have been my first..
==================================================================================================
World Triathlon Corporation (WTC), owners of the Ironman and Ironman 70.3 Series, announces modifications to several rules and regulations relating to the swim at U.S. races. Effective September 1, 2010, which is the start of Ironman's 2011 competition season, new rules for apparel and wetsuits will apply at all Ironman and 70.3 events in the U.S., including both World Championships. The amendments were made to further standardize rules in the Ironman/70.3 Series and ensure a fair playing field at events around the globe.
The changes will include the following:
• Swimwear and swim apparel must be comprised of 100 percent textile material, such as nylon or lycra, and may not include rubberized material such as polyurethane or neoprene. Swimwear may not cover the neck or extend past the shoulders or knees. Swimwear may contain a zipper. A race kit or trisuit may be worn underneath swimwear??
• Wetsuits cannot measure more than 5 millimeters thick.
• Wetsuits may be worn in water temperatures up to and including 24.5 degrees Celsius/76.1 degrees Fahrenheit. Athletes who choose to wear a wetsuit in water temperatures exceeding 24.5 degrees C /76.1 degrees F will not be eligible for awards, including World Championship slots. Wetsuits will be prohibited in water temperatures greater than 28.8 degrees C/84 degrees F.
“Ironman recognizes the importance of showcasing the competitive element at all events. We believe these amendments place more emphasis on performance and function and less on technology, therefore staying true with the Ironman spirit,” says Ironman’s Head of Officials, Jimmy Riccitello.
Ironman's rule changes are consistent with rule changes adopted by swimming and triathlon’s international governing bodies, FINA and ITU, respectively.
Breath!!! Your reading it wrong.
Wetsuits may be worn in water temperatures up to and including 24.5 degrees Celsius/76.1 degrees Fahrenheit. Stop here. Lake Manona is going to be a temperature "up to and including 76.1 degrees. We're good
Athletes who choose to wear a wetsuit in water temperatures exceeding 24.5 degrees C /76.1 degrees F will not be eligible for awards, including World Championship slots. Stop. If for some reason you enter a race where the Temps are over 76.1 degrees, Wetsuits are allowed, but you won't get your Kona slot. This won't be us at IMWI (see above).
Wetsuits will be prohibited in water temperatures greater than 28.8 degrees C/84 degrees F. Stop. Kona slot dreams or just finish dreams, it don't matter. If the temps are greater than 84 degrees you are not getting in the water with a wetsuit or you'll be DQd. This definately won't be us at IMWI!
Swimwear and swim apparel must be comprised of 100 percent textile material, such as nylon or lycra, and may not include rubberized material such as polyurethane or neoprene. Swimwear may not cover the neck or extend past the shoulders or knees. Swimwear may contain a zipper. A race kit or trisuit may be worn underneath swimwear
Good to know Lake Monona won't get that warm. Thanks, Nemo!
For those of us that might be looking for one more gear @ ;WI, look here:
endurancenation.us.dnnmax.com/Commu...fault.aspx
Kris- That is correct. For those of us that aren't super climbers, I thought it was a good thread. I often have a hard time staying below FTP on some climbs and that is with a 12-27 on the back.
FYI. I'm not a super climber by any stretch. I have a compact on the front and a 12/25 in back. I highly recommend the compact in front. If you don't have compact than 12/27 is way to go for IM Moo.
Also, on thing that use to drive me nuts is the EN emphasis on not having your watts spike on climbs. I would get all upset and worried because my watts were too high. These are steep climbs, your watts are going to go up no matter if you are in granny gear and spin as lightly as possible. I can be going 6 mph and have watts near or above 200. If I pedaled any lighter I'd go backwards.
Sometimes you have to listen to your body and not get agonized by the info on your bike computer screen. EN and power meters and all the toys are great, but when the information starts to cause you more anxiety than the race/course itself, that is when it is time for balance and intuition. Consider everything a data point in a decision, but include in those data points how you are feeling.
The key is that you are not gassed at the crest of the climb when everyone else is because they worked too hard to get to the top (and probably had higher watts at bottom of climb than at top.) Nothing is more fun than passing the person who blew by me climbing when I get to the top, on the down or the somewhat flat after climb. It's about staying in your box as RnP say and thinking I'll come for you later.
When Nemo and I did MOO camp ('08) with Rich, I was running compact/12-27 combo and that seemed fine. I will re-assess after the rally in July. My 2 IMs have been on flat courses, so I want to be as prepared as possible. Dont wanna be on my 2nd loop and be saying, "if I only had..."
I agree Pam. Us triple A types can get caught up in the numbers and lose perspective why we are out there in the first place. I have riden IMoo once without a pm. Now that I have a pm and know what watts I need to hold, I still think it is going to be really hard to hold those watts, mine are low, really low and not spike. Goin try, but just saying like Pam, not gonna get super stressed about it.
Keep in mind Matt is an elite level athlete. I would never describe IM MOO as having just one steep climb. Lil peeps will find themselves in their granny gear multiple times that day. It's more than 5000 feet of climbing. Yes they are short climbs, but one steep climb -- uh, not in my reality.
That's part of the issue I've had in past with EN watts guidance. It's based on larger folks who finish the bike in 6:30 or less.
Good to practice short steep efforts...but also remember watts are watts no matter where you are flat or hilly. So when we are doing those EN-tervals, especially the 30 30s, that's the stuff that gets you over short steep hills. Anytime your in a LT interval, even if it is pancake flat, you are getting strong enough for climbing.
The best advice I ever heard about IM was from Paula Newby Fraser. Always keep it a gear easier than you can go until Mile 80.
The good news on those more than one steep IM MOO climbs is there are usually a ton on spectators, especially the first loop, so you get a lot of fan energy.
riding the watts is definitely a challenge. I remember back in '06 when I was riding CDA off of an old Crucible plan. My FTP was 181 which had my race gears in the 130-40 range. I didn't even came close to be honest, but having blown up in classic fashion there, I made it a point to try and learn and see what it was all about.
the biggest things that helped me to get it close and avoid the big spikes- 1) swapping to a compact and a 12/27. I'd have to check but I might even have a 28 or 29 on there right now. I forget.
and 2) spending some time during race week playing on the hills. the first time I did placid I tossed the bike in my car and drove the course. every time there was a hill, I hopped on the bike and practiced hitting the bottom of the hill a couple times to see what gear I wanted to be in at the bottom so that I could stay steady, minimize the spike, and still have a gear or two left to play with if I needed it. does it mean you're riding crazy slow up some the hills? absolutely, but it can be done. just requires some homework and planning so that you don't get called out for being in the wrong gear.
@Leigh- I guess I'd better get to counting and figure out what is on my bike and if I need to swap it out.
I agree with it all. Minimize the spikes as best you can, but know you might not be perfectly in line with your gear plan. And if you don't have enough gears, you will really hate it.
I'm not too worried about the Moo hills. I can find replicas here all over the place, one after the other, steep or rolling. And when I get to Maine--holy mother of gawd, THOSE are hills!
What I have to dial into my brain, and into the muscle memory, is HOW to ride them. When I have to go over prescribed watts--and there are plenty of hills here that make me do that--I have to learn what the proper steady effort feels like. I have to pay more attention in training to know when I am hittng that effort, and use the PM to guide me There's a difference between an effort that's over, and an effort that spikes like a stoopid person. Once you start paying attention, you learn what that is.
We 'lil peeps have no choice but to get up those suckas, but we have to do it without doing the stoopid spike thing. There's that difference, and I intend to find it.
Mannnn, I rode 6:30 in FL, and I know this is going to be longer. It's hard to wrap my head around that. I will, but I don't much like it.
This is exactly why I'm a little worried this time around. When Gina and I were at IMoo camp in 08, I finished that ride and said two things:
1- Holy mother of God, my NP is WAAAAAY over where it should be! Whoops!
2-I'm sooooooo relieved! I get it, there's nothing out here I don't face every day on my rides back home- I just have to practice being smart. This won't be so bad after all!
Fast forward 2 years and I'm now living in a better place to train for Florida! Strait, flat, wind, and no breaks up or down ever. There ain't no coasting her on OBX! But there ain't no climbing either. So my hill skills are REALLY rusty. I'm trying to plan some weekends to go VA or MD so I can practice the rolling hills.
Nemo- I'll ride hills with you in MD, or come down to VA. Howard county has some hills. There is always Deep Creek lake area. You can be my guest! Would love to have you. I am a little on the slower side for now, as i learned yesterday, but I'm sure that will be changing soon. Come on up!
This weekend, I am doing a 75k in Howard county, part of Columbia Life fest.
Seriously, anytime......
I got my poster yesterday!
Grace, age 8 and WITH hiccups took this video.
I don't have a pain cave as I don't have a trainer! but will get some outside shots of me grimacing in pain doing some sort of "work"
but my back yard is my "retreat" so here are "poster" shots! that Grace took. Sun was setting, we had just eaten...grilled tilapia, baked potatoes, salad, and mango,,,
I live in a neighborhood with common grounds surrounding me, fishing ponds, three of them down below and walking paths around. This is a great place to ride or run as the Rivertrail system is just 6 miles away. I could run on the paths around here but I am way spoiled on the Rivertrail as I like to run without seeing any houses (nor cars)!! I love to see deer and etc and be by the Arkansas River!
. I live with rollers, flats or hills, wind, heat and humidity! My pool is hiway 35' away and small lake is 45' away. so way more convenient to run or ride than swim... 
. I am a stay at home mom and do most of my training by myself as most people are available early morning (when I get kids ready and drop off for school) or evenings (when I am cooking and being with kids). I am that mom that does the housecleaning, cooking, shopping, medical, errands during the school day so it isn't like I have countless hours to train! 
so I am similar to the "working" woman in that I only have X time to X workout! seems like I constantly jiggle my schedule to accomodate families' and have been known to get up at 4 a.m. to get my stuff done! I find the long ride is the hardest to schedule in even with starting at sunup. There is just no getting around being gone for hours! I have teenagers who like to stay up late and elementary kids that get up early! and a husband that travels a lot.. so sleep is just as hard for me to factor in as that long ride... so you will hear me talk about my one day that I "sleep in" as I won't schedule anything with anybody that morning, normally Sunday. Once I get the hang of the schedule, normally 2 weeks, I will work like a dog 
to keep the three key workouts per week protected!
My husband put in a pool in and I think I am the one that loves it the most! nope I don't swim in it as it is too small, but I love to chill out, garden, watch the kids swim, BBQ and "nap" outside! I have been with EN since its conception and this will be my 5th Ironman, and 4th with Rich and Patrick. 20 weeks out? and I am getting my hypothroidism back together... and so I can ride about 17 miles! run about 8 and no swimming due to shoulder/arm tendonitis! I can see the funny side of that honestly! In fact, two weeks ago, I didn't know how I was going to do the Ironman as I was too tired to walk the dog let alone ride or run! I have suffered from piriformis/IT as well..!
so I don't have any problem in pushing myself, getting out the door or being consistent.. nope, I have to tell myself to relax and recover! 
I have five children and been marrried 26 years! never done IMWI and I like to do different venues. I am very excited to have the other chicas doing this one too and I plan on being at the Camp! Every time I come close to getting a PM, some $$ thing comes up.. here recently, the dog and some of the kids...so I will just be busting it out there and hope to be faster! I am not gadget girl either..
more of a people person. Hence, I have some great, gadget, wicked fast training buddies down here also doing IMWI! and they have done other IMs with me too.. m
Love the video, Marianne! And it is so fun seeing the journey of the posters!