IMFL - 3 weeks and counting
In case anyone is reading/lurking.... Hope you'll start checking in so we can get to know each other a bit before the weekend is upon us...
I sort of did the swim RR this weekend - opted for 7x500 with a WU and CD instead.... I'm good with that. Sunday I did the bike/run RR. Went to Cambridge to ride the Eagleman course twice... in theory. The CTA folks apparently painted over some the EM road arrows for Chesapeake Man race (that's never been done in the past) - in some places they'd paint a fresh C over the E and black spray paint the middle prong - so it was easy to spot... but in one spot (early, before I realized the problem, after that I knew to be more careful spotting turns) a turn was completely blacked out... so my first loop, instead of 56 was 70... then I just went out and back 40 - for a total of 112 with an hour run after. I'm really glad I planned for contingencies wrt food bc after 3 hours my bottle of infinit was gone... so that last hour I had a hammer bar and that seemed to be fine as far as subsiding hunger and not causing GI issues.
If you're not familiar, Cambridge, MD (home to Eagleman HIM and Chesapeake Man IM) is very much like FL. Flat and boring and wincy. It was super duper windy... I'm hopeful FL won't be that bad. Some of my segments (15 minutes on the bike before I got an alarm reminder to eat) were upwards of 20mp, then I'd get slammed by head or cross winds and drop to 15-16mph for 30-45 minutes... it was rough! My avg speed (not counting bathroom breaks and refueling) was 17.8. Better than the AV/first RR... in tougher conditions. I'm happy with that. I think that's due to the fact that I wasn't hurting for the entire ride.
Most importantly, the fit is, I think, right on the money. I DO absolutely need the aero extenders and am hoping they come in (the shoulders are off... the right particularly), but other than that, the new fit and the new shoes (specialized roadies) are perfect. No new pain, no pain that made me wince... I had a few tweaks after maybe 5 hours or so... but I'm definitely thinking that's residual. I had no problems running at all! I do need a tune up or something, my big ring shifter was sliding out of place after bumps causing the chainstay to rub... it was super annoying and I had trouble getting it to stay in place. 2 weeks before I take Jina to the LBS for shipping, I'm sure I can get it squared away.
Comments
Way to go Becky - sounds like you have the FIT figured out - sweet!
I'll post my RR results and stop lurking...
3 wks left!
I did my RR on the computrainer. I am a surgeon and on call so I couldn't be far from the hospital. The benefit was no stopping for traffice. I did 109 miles in the 6hrs and besides my perpetum + gatorade mix I added a peanut butter and jelly sandwhich at mile 80. I felt the best I have ever felt when off the bike and hit the treadmill. Long time to be in my basement but it worked!
I run with accelerade to change it up some. By the time I am done with the bike I don't want to taste any more perpetuem. I think I will run with my fuel belt. I cannot get the Ironman drink here in Roanoke and I don't want to try something new on race day. Any thoughts?
I ordered some of those calf compression stockings but don't know if they will make much of a difference. Any experience with them?
I also plan to bring my bike into the shop next week to get a tune up. I thought about practicing changing a tire also.
We are driving to Panama City so if anyone needs a ride to dinner, I will have a van with empty seats.
I have been nursing a sore hip flexor that has not allowed me to run very fast. I am hoping it is healed by the race. I don't think I will be pushing any speed records on the run anyway. I am hoping to keep a 10 min mile pace.
Good job Becky!
Thanks to everyone for the inside scoop on the bike course.
See you all soon.
Will we all communicate via this forum when we get down to PB or should we share contact info?
Hey Dennis - wow, you get serious mental toughness points for doing the RR indoors. You will be totally ready! I don't know the answer to all of your questions, but I'll give it a shot:
I actually ordered the Powerade Ironman Perform so I could try it. I rolled the dice and picked a flavor, who knows what will actually be out there... but good to have your own with you to be safe. What I've done for my long runs is just put powder in my fuel belt flasks, then fill them up at water fountains as I need them... so I'm running with less weight. You could do that and fill them up with water at the aid stations... (you'd probably already thought of that, but I was pretty happy with myself for coming up with that plan this summer).
I just got a pair of compression socks. I like them but I can't say they are helping 100%. I did wear them for my RR bc I've been having some calf issues related to my bike fit (which I finally think I figured out). I recently read an article in runners world about them and ranking the different brands. Some friends who are nurses and on their feet all day swear by them, which is why I got them as well as the zoot recovery compression tights.
Definitely practice changing a tire! No question about it! YES YES YES! you should know how to do it blindfolded bc if you do flat on race day your adrenaline will be pumping and hands will be shaking and you will inevitibly be pissed for having a flat... so the last thing you'll need on top of that stress is the anxiety of not being sure you know what you're doing. Trust me on this. I flatted in a race last year and even though I knew what I was doing I struggled to get my HR down to get the darn thing back on...
as for the hip flexor, check out www.athletestreatingathletes.com - our very own Leigh Boyle does a super job of walking you through various stretches, etc. heck, maybe PM her and ask her... it's too close to race day to not try to do everything you can to be in tip top shape.
oh, and there's a spreadsheet out there with our contact info, etc... the coaches started it way back when... I couldn't find it offhand, but someone sent me the link to it that you can cut and paste into your server, I think (if not, maybe ask coach P): https://spreadsheets.google.com/ccc?key=0AhjMH2dlb-cDdG5KN1lFeU9tMUhjRlU4RmRPTEpFZnc&hl=en#gid=19
Umm... I think that's it. Keep in touch!
FWIW, I'm gonna be taking in my bike for a tune up tonight after I ride at lunch (teleworking today) so I have it this weekend to be sure it's all good... then next Sun I drop her off for shipping.
Taking my bike for tune up next week. Bike shop is letting me use a set of Zipps (404 and 808). Never raced with those, so the weekend before Ironman, I'll get in a few miles to get used to them. Will certainly bring my normal wheels should something not feel right.
Heading to college reunion this weekend (Boston Univ.). Coach P will also be there as a fellow Terrier. His presence will make me think twice about going Old School ("Once it hits your lips, it's so good"). However, I will be sure to take notes of his shenanigans to share with EN.
Becky, putting powder in your fuel belt and filling them up along the way is genius! I can't believe I've never thought of that. Thanks for the tip.
I also recently bought compression socks and haven't tried them out much. Do people usually wear them for the bike, or just the run? I was thinking I would use regular socks for the bike and then change into compression socks for the run. This way I get fresh socks for the run.
I cannot seem to get on the googlegroup spreadsheet for my info. I don't know why. I left my info on a previous post and will leave it again at the end of next week if I can't figure it out. Good time to get some rest in between workouts and working on lists. I'm not sure what to wear after the swim since it could be as cold as 55( like this am in PCB) What are you folks wearing during the bike ?
Nathalie
Looks like the 2010 Athlete Gude came out yesterday:
http://ironmanflorida.com/2010IMFLAI.pdf
Getting close!
I'm going to wear bike shorts for the bike (DeSoto 400 mile bibs) and then change to tri shorts or running shorts for the run.
so looking at this weekend's schedule... how crazy am I that I think 3 hour and 2 hour rides are short?! A friend knows I'm tapering (not a triathlete) and asked what I had to do this weekend... 3.5 hour brick Sat, 2.5 hour brick Sun -- well, the expression on his face when he heard that was taper was priceless (I think I may have said something like "oh, I only have to ride 3 hours on Sat" - like that's barely worth the effort of getting my stuff together).... My head is in a whole new dimension after this season.