cl60guy wrote:
triFP wrote:
That was a pretty tough run course I think.Fewer than 20 women went 4 hours or under.(I made it 18 going 4.00.49 and under).
Coming off that bike course running sub 4 was a tough call for the girls it seems. Or maybe it was a tough bike course meaning most people struggled on the run. I dunno.
Any thoughts as to how it compared to say Lake Placid,or CDA? I heard harder than Wisconsin and Louisville, and heard from people who did the Muskoka half saying it was a tough course, but would be interested to know how it compares from those who have done multiple IMs.
I don't think it was as much the run course as it was the bike. I've never seen so many people walking so early on in the ironman marathon. In my last 10k it seemed at least half of the people coming the other way were walking - and this would have been 9 hrs or so into the race, so pretty early on. I am not an overly strong cyclist, but usually get my FTP up to around 4.1 W/kg, and I was running 52/36 cranks with an 11/28 cassette. I think redtdi who destroyed the course with the second fastest split said earlier he runs compact cranks. Now take redtdi off that bike and drop a 115 lb female on it, and she's having to push way over redline to get over some of those hills, where he probably spun up without having to push much more than 85-90% of FTP. If you aren't a reasonably strong cyclist even if your smallest gear is 34-28 you are going to be burning matches at many points along that course, I am guessing this is what happened to a lot of the female field.
Then there are the guys that seemed to be chasing KOMs from the get-go. They didn't run too well either.
A couple more data points: My average power for IM Muskoka was 157 and I biked 5:48 at right around 148 pounds. I just throw this out there so people won't get the impression that you need to be averaging 200-250 watts to ride this course. I wish I was more powerful on the bike (and I was shooting for a bigger number....) but I just have not seen the gains that I want from the work that I have put in. With that being said, I was very careful to not blow myself up on all of the hills. I basically capped my power number on the climbs. It was very frustrating to have people bike right by me on the hills (the KOM chasers mentioned above) but I could see the power that I was putting out so I knew that they had to be hitting monster numbers on the climbs. I was pretty sure that those efforts would come back to bite them later. I also tried to push the power over the top of the hill and on to the descents so I very often passed those same people on the downhills only to see them again on the next uphill.
As far as distances go: My bike computer read 112 miles on the nose. That sounds good except for the fact that at pretty much every other IM I have done it usually reads about 113.5 at the end of the bike. On the run, I started my watch about 20 yards before I crossed the start line and my Garmin had me at 25.97, so almost a quarter mile short.
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Jason
None of the secrets of success will work unless you do.