Home Ironman Coeur d'Alene 2010

IMCDA 2010 Week 4

Hello Boys and Girls-

Testing on the docket this week.  Get "mentally' tough before you set out to test!  Waiting until 15' into first interval is no time to think about it.  Prepare, prepare, prepare and nail it. 

1st WATER UPDATE = 46.4 degrees!

Do not fear campers...it will warm up.  So little snow this year compared to last two years and it has already been 65+ degrees several times in march/april.  Run off expected to be more "normal" this year which means most of the snow pack should be down into the system by early June and have the whole month to warm up!

For me..

Doing all workouts this week but switching Saturday long ride to Friday!  Going to be in San Fran for Escape From Alcatraz (K-Swiss sponsoring) and I am racing it Sunday!  Just using it as hard training day, though not going to go easy at all.  Don't tell Rich!

Comments

  • Week 4 already?  Crazy.  Not too sure about all of you, but I'm hitting the alternate bike workout tonight (3 x 15' at FTP).  I've been very consistent this year and am really carrying fatigue in my legs.  That's never a good sign for me when it comes to testing.  Also, over the years I have become much better at adjusting FTP by monitoring rides from WKO+.  Very much looking forward to the 5K run test on Thursday actually.

    Bryan, aside from your race this weekend (good luck BTW) is anyone planning on a big bike week(end) this week as we're going to be 8 weeks out from race day and in the window for such an event?

    Good luck on testing all!

    Dominic

  • Everyone seems to be doing great so far on all the workouts! I'm getting a little burned out. Trying to stay motivated. I think the fear of not finshing my 1st Ironman is driving me. Wish it would get here already though!

    I did the TOC stage 2 ride on Sunday (114 miles). I was planning on using it as a RR, but it didn't work out that well. I nailed the first 85 miles or so. No big issues, no flat parts of the course after 20 miles, but felt fine. Then we hit the first 15% grade hill and it was game on. I was riding 4 mph, so I decided to walk and walked 3 mph to the top. I don't think I saw anyone going all the way up. The 2nd hill at mile 95ish was longer, I made it up 80% of that hill, stopped a few times. Part way up I had an asthma atttack. Hadn't had one since HS (18 years ago). So, I basically just cruised very slowly home taking shallow breaths. Good to get my first century under my belt though.

    Like Dominic, I am not doing the FTP test today. I am comfortable with my last test a few weeks ago and don't think its changed much from 213. Plus, I need some more rest for my legs.

    Hope everyone nails their tests! Good luck in SF Bryan!
  •  I was able to sneak my first outdoor FTP test this season, before the afternoon showers hit. I'm now the proud owner of a nice round FTP of 250, only 4 less than what I ended last season with just before IM AZ.

    @ Dominic - I'm planning a Big Week (actually, 12 days) from May 22-June 5, in the Colorado rockies. I'll post workouts and pictures for sure from there. It's where I'll do my Race Rehearsals, and get a bit of high altitude mojo - I'll sleep at 8400' and train between 5700 and 12000

  • I'm flipping workouts around during the week and between weeks. Today, I swam 3800 yards in the morning and ran 8 miles tonight - basically catching up on last week's 2 x 1.5 miles. Went pretty well. I go by RPE and it hurt bad so I'm happy!

  • 264 = NEW FTP

    Old ftp was 252, so okay increase.  Really wanted to see a 270 or higher, but have had spotty workouts last 3 weeks due to travel, etc.  Rode north on PCH straight into the wind and just got brutalized!  Turned around with 10' to go in 2nd interval and hauled a-- back.  Actually a good lesson on how to stay ON the gas going downwind.  Probably would have been a bit higher if I just kept hammering into the wind!

  • Wowwwww! I did my 5k test this morning - I have dropped a full MINUTE off my per mile pace ( I have lots of room for improvement) and my heart rate was 11 beats lower than my last test - and this was on tired legs from last weeks HIM. Hmmm, things are looking up - maybe I can do this little race we have planned in what - 8 weeks!
  • Donna - You dropped over 3 minutes on your 5K since your last test?  Congrats!!!

  • Damn!!

    5k test showed no imporvement.  Tested at 47 vDot.  Been there for a while.  Really wanted to see a number like 1x:xx, but not to be.  Actually suprised to see 21:08.  Not sure what I could have expected.  I drove from LA to SF today for Escape from Alcatraz.  Checked in, changed and ran on the Embarcadero to do the test.  Legs were not fresh to say the least and it was pretty damn windy, but still thought I was gonna run faster.

    Maybe 7 hours in the car is not good warm-up?  yes, 7 hours.  Went 340 miles in a bit over 5 hours and then took almost 2 hours to go a bit over 40 miles!  Gotta love big cities!!

  • I've been off the plan/radar for the last 10 days as I've been traveling with the family for my in-laws 50th anniversary (Disney World and Disney cruise). Today I start up again and I'm very psyched. It'll be good to get back into a routine and hammer the last 8 weeks. Instead of testing today, I'll be doing some one-one at SwimLab. Great training center locally that uses endless pools and cameras to fix your mechanics (which I desperately need). For me, this is the best ROI for swimming. I'll also sneak in a 30-45 minute run this morning to loosen up the legs. My whole body is sore from the hotel/boat beds.

    Anyway, looking forward to the workouts and seeing everyone in 8 weeks.
  •  @ Al - I live in Denver and ride in the mountains/foothills a lot.  Depending on what your plans are, perhaps we could meet for a ride?  Let me know where you'll be if you are interested (or need any information).

     

    Aaron

  • @Aarron, Glad to have you back!

    @Bryan - I've run that before and the wind really does affect you. I'm sure that had something to do with it. SF is a great place to run though.

    I did my test yesterday and ran 20:33. Bummped my vdot from 47 to 48. Kinda surprised since it was somewhat windy yesterday. I honestly didn't think I would be able to run that fast, but I started out fast and only dropped 4-6 seconds per mile.
  • @ Aaron - My sister and I are lucky enough to have inherited our parents' house in Snowmass - I've been going there since 1968! So I'll be doing my usual rides around Pitkin County, up Independence pass, to Maroon Bells, down to Glenwood Spgs, etc.

    .............

    I know this week isn't listed as "recovery", but I notice there's very little running, and my legs sure feel heavy  after a four hour ride. I'm going to split the 3 hour ride in half, and do easy recovery rides today and Saturday, along with the swim test on Sat. I hope I'll have an upsurge in energy Sunday morning for my HM.

  • Did a 1000 yd swim test this morning in 17:22. Not bad after running 17 miles yesterday, but I would have liked to have gone under 17mins. In fact, that's my first 1000 yard swim test since I joined EN last Aug. I'm not so good about testing, but at least I have a handle on my so called T pace. Up to now, I've been going with easy, moderate, fast, and all out.

    Anybody have experience with what a swim threshold transfers to in an IM swim? Based on a datapoint of one, I'm betting I can go much faster in the race due to adrenalin and drafting off all my new-found water buddies.
  • @ Al - Snowmass is a great place to setup camp. There is great riding in that area and you are close enough to Glenwood to recover in the hot springs. My family goes their every summer. If you happen to find yourself closer to the front range, drop me a line, it'd be great to hook up and meet.

    @ Bryan - thanks, it's good to get back at it. Today I banged out 45 minutes in the endless pool and a 30 minute run (just to get my legs back). It felt good.

  • Well, I feel a little guilty - for the 5k TT my course ran predominately south along the coast  - so the wind was a quartering tail wind.

    I dropped my time by about 48 seconds for an increase of vdot from 43 to 45. Not sure it is entirely legit - but it will give me a more challenging tempo run target.

    Missed the swim today - was up all night doing surgeries on four patients. Hope everyones ride this weekend are grand.

  • I have to agree wtih some others - I've been very consistent with the IM plan and my body was very fatigued this week after last week's 6 hr workout. I'm hoping this weekends rides revive me for next week. I'm praying that water warms up nicely for us!
  • Posted By Paul Hough on 30 Apr 2010 07:15 PM

    Anybody have experience with what a swim threshold transfers to in an IM swim? Based on a datapoint of one, I'm betting I can go much faster in the race due to adrenalin and drafting off all my new-found water buddies.



    Hate to say it, but multiply my 1000 yd TT time times 4.3 gives me a "best case" scenario IM swim, based on an N of 15 races! YMMV.

  • Hey Bryan, Can you give us bike elevation gain for the course? Somewhere I saw it was close to 6000', but that may have been the 'old' course. Somewhere else I saw it was around 2500' - is that for one loop or the total? And if you just did Alcatraz, can you compare the Alcatraz hills to the hills at CDA? More like the one up from the beach? Or up to the museum? That whole course is just gorgeous.
  • @Al - that would be just under 75 mins based on your metric. I swam 68 at IMFL and am much faster now. I'll treat that as a worst case metric. image r/Paul
  •  @ Donna - I have looked at Garmin Connect data for the bike course - most give a range between 4600' and 7000' 

  • I've done IM CDA the last three times with my iBike, which uses air pressure, not GPS for elevation. The elevation gains I got were 5633, 5882, and 4889. GPS tends to introduce a "dither" factor into the data. You'll notice if you stare at the Garmin's elevation that is it is constantly shifting, even if you are standing still on level ground - can vary by as much as 100' or more around a central point. I was told this is purposely introduced into the sat. signals which are meant for general use. The US Military and other govt agencies get the "real" data.

    I'd go with around 5000', as that last one was with a newer model iBike. The elevation chart has at least 20 distinct rises of 20' of more on each loop, 10 of at least 100', and the longest being a little more than 300', which also contains the steepest rise - 12%, right at the start of that climb. This course most resembles Wisconsin. I'll see if I can figure out a way to select out just the elevation for a pic - right now, I get all my power data mixed in with it.

    And Donna, I am nostalgic for the old course - it was much more forgiving, with under 3000' of gain, and far fewer sharp "climbs"

  • What a roller coaster this weekend - Saturdays ride was into brutal headwinds for the first 30 miles. I was toasted at 90 minutes,riding 9 mph and barely able to keep my bike up and then had to ride back thru pretty significant hills. Sunday I found myself near tears all day, and almost bit the head off the guy in line in front of me at the grocery store for paying with change, so I did a short swim, and replace the 3 hour bike ride with a 3 hour nap. Much better!
    Then this morning I ran my first EVER under 9 minute mile - 8:58 - holy cow--I can't run that fast!!!!

    More importantly, we have passed the May 1st official withdrawal deadline. And I'm stil IN!!! heheheeeehhhheeee
  • @ Donna - great job on the run. The overall fitness improvement is starting to show. My most common training ride is an out and back on a North/South bike trail. Coming back (south) is almost invariably into a hot headwind. I just tell myself that it is a long unending hill climb and push on. Don't worry about your speed, just set the effort you can handle and perform steady work.
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