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Ask Me Anything About Ironman Mont-Tremblant 2015
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I'm traveling today. And am committed to family this week. But I'll try to be prompt in answering. Just maybe a bit slower than when I had no kids. Or only one. Been a long time since I have had the opportunity to do one of these. It's nice to have the privilege again.

First off, because I am sure it will be asked. My new helmet. The reason may surprise you. The priority was NOT aerodynamics. I won one race in the McLaren helmet - my first race in it. I stopped winning races the same time I started wearing it. Coincidence? To a certain extent. But it was also the first time in my career that I decided to use something ONLY because of aerodynamics. I'd always had more balance than that before. And, eventually, I just lost confidence in it. I felt - sort of - like it was cursed. And when I put it on, I no longer "felt" fast. I didn't feel good wearing that helmet anymore. The POC helmet seemed well designed based on what I saw and what I read, and I asked if they might give me one to try. They were nice enough to do so, and when I took it out for a ride and knew right away, "yes." It just felt right. Some brief - REALLY brief - analysis made me confident it was fast. it was aero "enough." But I liked the visor (which surprised me). I liked the feel. I liked that it seemed to be a bit more forgiving of head position. And I just felt good - I felt FAST - wearing it. And so I raced in it. As I said to my coach, I just felt like the POC had better mojo. And it seems like it did...

Gearing was 54-11/30.

Tires were S-Works Turbo Cotton 24 front (110psi) & 26 rear (105psi). Caveat on the pressure. My travel pump reads about 5psi high vs. my Silca Pista, so that's why I inflate a bit more. With the Silca, I'd go just over 105 in the front and just over 100 in the rear.

Frame bottle (which I lost on course) was an Elite. Seems to be the bottle of choice. Josh P said it tested well when Zipp tested it, so I bought it off eBay. Makes me feel good to see Jan use it and MANY others who are aerodynamically conscious.

Other than that, pretty much nothing new, though obviously a bunch of new stuff since I last won a race...

Okay, fire away...


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congrats! Cool following you online yesterday and nice swim!

1) Dimond feedback for long course?
2) How did you pace your run knowing you has such a lead?
3) How was the trisuit? Was it a PI?

Cheers.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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First off, Congratulations! I'm happy for you and your family. You seem like a great guy! Do you "plan" your bike and run legs into pieces/effort levels? Or just shoot for steady the whole way.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congratulations.
Last edited by: Triagain2: Aug 17, 15 6:15
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Since you've "calibrated" your travel pump, why not just report the "true" pressure?

Nice work, Tiger :-)



http://bikeblather.blogspot.com/
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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congrats on your win. i saw you twice on the bike course. you were really smoking

how did you find the weather and did you adjust your plan and/or nutrition?

PS: nice touch with the donuts for the volunteers at the end of the night
Last edited by: ptakeda: Aug 17, 15 6:25
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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What do you think the aerodynamic penalty is for running a 24/26 tire combo? I run this setup on my road bike and love it, but have been hesitant to run it for TTs.

Great job!

Oh, want to sell me your McLaren?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Many congrats! Really happy for you to see you take this win in a big way, all day!!

Thanks also for doing this!

Why did you decide not to wear a visor or hat on the run?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congrats on your race day performance!

In the past, I've read that you ride your numbers rather closely. Can you talk a bit about the power you decided to hold yesterday?

Somewhere around halfway through the bike course, I felt you had it wrapped up when Lionel was not making up time on your bike split (and he'd mentioned pre-race he too was going to ride his numbers).

-------------------
Madison photographer Timothy Hughes | Instagram
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congrats, great job on a tough course!

Advanced Aero TopTube Storage for Road, Gravel, & Triathlon...Direct-mount & ZeroSlip-mount, made in the USA.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ktm520] [ In reply to ]
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ktm520 wrote:
Congrats! Cool following you online yesterday and nice swim!

1) Dimond feedback for long course?
2) How did you pace your run knowing you has such a lead?
3) How was the trisuit? Was it a PI?

Cheers.

1) Awesome. it's really a very "normal" bike. It looks much stranger than it rides. I mean that as a compliment.

2) Race the first loop. Steady the second loop.

3) Great. Louis Garneau Course. Much better for triathlon than the Octane in my experience with both. Both are VERY fast aerodynamically. But the LG is more comfortable all around. For me.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [mdtrihard] [ In reply to ]
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mdtrihard wrote:
First off, Congratulations! I'm happy for you and your family. You seem like a great guy! Do you "plan" your bike and run legs into pieces/effort levels? Or just shoot for steady the whole way.

This run is very steady (pretty flat). The bike, guys tend to suffer on the short rolling climbs unless they prepare for them. So I knew I wanted to ride those hard. But I rely a lot on "feel" within both as well. Within a range of sensibility...


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ptakeda] [ In reply to ]
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ptakeda wrote:
congrats on your win. i saw you twice on the bike course. you were really smoking

how did you find the weather and did you adjust your plan and/or nutrition?

PS: nice touch with the donuts for the volunteers at the end of the night

I was well prepared for the conditions. We had a very hot and humid spell in SoCal during preparation. Otherwise I would have done heat acclimatization. So I did not need to tweak on race day.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Orbilius] [ In reply to ]
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Orbilius wrote:
What do you think the aerodynamic penalty is for running a 24/26 tire combo? I run this setup on my road bike and love it, but have been hesitant to run it for TTs.

Great job!

Oh, want to sell me your McLaren?

Negligible.

Sorry, helmet is a raffle item (with the custom WBR paint job) for my end of year fundraiser.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [highflyer] [ In reply to ]
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highflyer wrote:
Many congrats! Really happy for you to see you take this win in a big way, all day!!

Thanks also for doing this!

Why did you decide not to wear a visor or hat on the run?

I don't like them. Never race with one. I used to race with a hat, but I'm happier now with just glasses. I like being able to get cold water or a sponge right on my head.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Tom A.] [ In reply to ]
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Tom A. wrote:
Since you've "calibrated" your travel pump, why not just report the "true" pressure?

Nice work, Tiger :-)

Something in me feels compelled to post what I see on the dial... I guess because for a long time I didn't know my Lezyne was off?


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Is your book going to be called "It's not about the helmet?"

Also, you went with Tims dooughnuts over Beaver Tails? That's weak.

How does Danny Hart sit down with balls that big?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Timtek] [ In reply to ]
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Timtek wrote:
Congrats on your race day performance!

In the past, I've read that you ride your numbers rather closely. Can you talk a bit about the power you decided to hold yesterday?

Somewhere around halfway through the bike course, I felt you had it wrapped up when Lionel was not making up time on your bike split (and he'd mentioned pre-race he too was going to ride his numbers).

For the first loop, I wanted to base around 300. I knew with congestion, the second lap would be harder to have "clean" pacing. I knew somewhere in the low-to-mid 290s was doable.

Average power was 282. Pnorm was 292. Average certainly would have been higher - Pnorm probably about the same - if I was able to ride two loops without AG traffic.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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So awesome to see you winning again! It's nice to see the fruits of your labor, so to speak, and I've been hoping you'd get a result consummate to the hard work you've been putting in. That bike split, even when compared to the other pros is incredible, and just reconfirms your uber biker status. Oh, and the best run split certainly helped as well. :)

Does this mean you are taking a Hawaii vacation?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [nickwhite] [ In reply to ]
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nickwhite wrote:
So awesome to see you winning again! It's nice to see the fruits of your labor, so to speak, and I've been hoping you'd get a result consummate to the hard work you've been putting in. That bike split, even when compared to the other pros is incredible, and just reconfirms your uber biker status. Oh, and the best run split certainly helped as well. :)

Does this mean you are taking a Hawaii vacation?

When I trained for this race, i approached it with Joel as "15 weeks to Hawaii" (starting after BSLT70.3) as opposed to "7 weeks to IMMT." That said, doing another one in 8 weeks seems crazy right now. But, at least in part, I had the success I had by being disciplined about sticking to the planning, so based off that, I feel like I need to trust that and trust that I will be prepared on Oct 10. But man it seems dumb right now!


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [BLeP] [ In reply to ]
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BLeP wrote:
Is your book going to be called "It's not about the helmet?"

Also, you went with Tims dooughnuts over Beaver Tails? That's weak.

I was not able to confirm that the Beaver Tails location on the mountain was open late enough. I couldn't find contact info for them anywhere. And I was short enough on time (and getting into the village with the race going on) that I had to make a decision. If the Beaver Tails were a bust, I'd have had nothing. THAT would have been super weak.

I have a title for my book, if/when I write it. It's not that. Wink


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Don't really have any questions in addition to the ones being asked....however, I did want to reiterate how cool it is of you to do this...so appreciated by so many, especially less than 24 hours a win. really cool of you to do this. Congrats again on a great win.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congrats Jordan:

Thoughts on 1x11 with the 30 gearing - is there a max gradient or length of climb where you'd need to risk swapping the 54 for a 53? Conversely - will you go with 55 for Kona for the Hawi descent?

2:55 seems like a quick marathon given your lead, and it looks like you held consistent throughout. Were you more focused on nailing a solid run vs. saving the legs?

Thoughts on being an Urban Triathlete
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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First, congratulations on the race and most importantly fighting back from a difficult period in your career! I hope in the near future you write a blog or post about the mental and physical steps that you took to get back to form.

The question: Are you still running shorter cranks on the Diamond? What size exactly?

I don't feel like I am delivering the same power on my TT bike as I do my road bike. Unfortunately, I have not invested in a power meter yet so it is just feel. I'm running 172.5's both road and TT. I'm thinking about trying 165's. Concerned about climbing with shorter cranks.
Last edited by: JJD: Aug 17, 15 7:27
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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You alluded to this being a make it or break it race; the emotion at the finish line was pretty touching to watch. So way to go, you had a lot at stake and simply you nailed it!

Was the break-through ( is rebreak-through even a word?) mental, physical, both? Were you training better? Did you feel different in the night before the race? When did you know the race was going right for you?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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So a cycling speed suit? Size?

Rappstar wrote:
ktm520 wrote:
Congrats! Cool following you online yesterday and nice swim!

1) Dimond feedback for long course?
2) How did you pace your run knowing you has such a lead?
3) How was the trisuit? Was it a PI?

Cheers.

1) Awesome. it's really a very "normal" bike. It looks much stranger than it rides. I mean that as a compliment.

2) Race the first loop. Steady the second loop.

3) Great. Louis Garneau Course. Much better for triathlon than the Octane in my experience with both. Both are VERY fast aerodynamically. But the LG is more comfortable all around. For me.

Eric Reid
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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I can't remember if this is the year that you were not going to Kona or if that was last year. So... going to Kona?

How does Danny Hart sit down with balls that big?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congratulations! Here's hoping for many more.

How aware were you of things going on behind you during bike?

You look very lean and mean. Did you race yesterday at a lighter weight than at other recent races?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Pancks] [ In reply to ]
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Great race! Congrats! What was your nutrition plan on race day?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congrats, I was pulling for you.

1) I fear you've probably answered this before, but why didn't you run a disc?
2) Did you change anything in your swim training?

Thanks.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [mbwallis] [ In reply to ]
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mbwallis wrote:
Congrats, I was pulling for you.

1) I fear you've probably answered this before, but why didn't you run a disc?
.



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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Power13] [ In reply to ]
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Argh, thanks. I could have sworn I saw a picture of him on my phone without a disc.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
Tom A. wrote:
Since you've "calibrated" your travel pump, why not just report the "true" pressure?

Nice work, Tiger :-)

Something in me feels compelled to post what I see on the dial... I guess because for a long time I didn't know my Lezyne was off?

Interesting that you mention it's a Lezyne. My own Lezyne travel pump apparently also reads ~5psi high.

To be honest, I only posed that question so I could legitimately post to this AMA thread and congratulate you :-)



http://bikeblather.blogspot.com/
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [mbwallis] [ In reply to ]
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mbwallis wrote:
Argh, thanks. I could have sworn I saw a picture of him on my phone without a disc.

I was starting to think you were asking about brakes ;-)



http://bikeblather.blogspot.com/
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Nothing to ask really...

Just happy for you. After the last few "soul baring" blog posts, I'm glad it clicked for you.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
Timtek wrote:
Congrats on your race day performance!

In the past, I've read that you ride your numbers rather closely. Can you talk a bit about the power you decided to hold yesterday?

Somewhere around halfway through the bike course, I felt you had it wrapped up when Lionel was not making up time on your bike split (and he'd mentioned pre-race he too was going to ride his numbers).


For the first loop, I wanted to base around 300. I knew with congestion, the second lap would be harder to have "clean" pacing. I knew somewhere in the low-to-mid 290s was doable.

Average power was 282. Pnorm was 292. Average certainly would have been higher - Pnorm probably about the same - if I was able to ride two loops without AG traffic.

Well, you looked superb on the bike and needless to say-the power you choose to ride at was good enough to have the fastest split of the day.

As a follow up question, is your pre-race goal power number something you hit every race? I'm always interested in the nitty-gritty stuff on how those races are won.

-------------------
Madison photographer Timothy Hughes | Instagram
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Tom A.] [ In reply to ]
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Tom A. wrote:
mbwallis wrote:
Argh, thanks. I could have sworn I saw a picture of him on my phone without a disc.


I was starting to think you were asking about brakes ;-)

Haha, no I really hope that argument stays confined to that other thread.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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My questions:

  • On the TRS interview you said you were in the best shape of your life but something along the lines of "in between 2012 and now you thought the same a few times, but you body did not do on race day what it used to in 2012". What do you think changed. Was it mental or more physical
  • With your kids being older, are you getting more sleep than say early in 2014
  • Some of your wins were in really hot and humid conditions....Texas, NYC, Tremblant and also a top 15 in Kona + super hot dry Penticton. It seems you have the body type (high surface to volume ratio) to handle that well. bIt seems your pace literally does not change in the heat, whereas if I look at someone like Lionel, I can almost predict that his hit tolerance will not be as good as yours. But you also had some wins/good races in cooler temps in Arizona
  • What were the changes to your swim prep
  • Will you go to Kona if assuming you end up in KPR50 (please say yes, and no don't feel you need to answer it on this forum).



I just wanted to post this picture from the ironman.com video:




Last edited by: devashish_paul: Aug 17, 15 12:18
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ In reply to ]
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What did your nutrition plan look like? Also congrats, god to see you back in form.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [PUTU] [ In reply to ]
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Congrats! Nice execution.

question about the wheels, do you have any idea if any pro was riding tubeless wheels,
and given your academic background, do you have any opinion on those?
thanks

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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What do you eat during the race and is calorie imput count more important than feeling hunger during the race.

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congratulations on a great race

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Is Jordan Rapp back?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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I'm curious how your swim training has changed since you've started working with Joel? Still swimming with the kids? What's the typical kind of work you're doing in the pool?

If you would've had another mediocre swim... say coming out of the water with Lionel, do you think it would set up the day in the same way... could you have rode the your potential?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Just want to say congratulations.

It was great to watch your "comeback".


Chris Harris
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Nice swim. Do you know your 500y pool time right now? Or similar time trial? Are you doing Finding Freestyle on the side?


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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1) I'm assuming Latex tubes? Vittoria?
2) Was your tire choice simply CRR data driven? Do you know how these compare to the Continental TT?
3) Has your nutrition changed much since years past? I remember it being pretty typical (EFS) but an insane amount of salt tabs.
4) I know I can look this up to see your pace but what is "steady" running? i.e. pace, RPE and comparison to your "long run" speed?
5) Are you still typically riding a road bike in training or has that philosophy changed?
Last edited by: BrentwoodTriGuy: Aug 17, 15 12:22
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [BrentwoodTriGuy] [ In reply to ]
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Rappstar, nice work out there. You look great on the Dimond. I wish I could afford one of those!

I have a question for you as one of the thinner pro triathletes in the field. I am 6'4 and only 155lbs. I really struggle to put on muscle mass. When I get unfit I actually loose muscle and weight.

Do you feel the lack of muscle mass it is a limiter for you? I feel like I could do with a bit more strength in the upper body for the swim and that more core strength would limit injury risk on the run. I would like to hear your views on being (really) thin and how to optimise performances in triathlon with an excessively lean body type.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Wow, great race!!! You had the 7th fastest swim overall with a 51:33, only 2:17 behind Brian Fleishmann's 49:16. This must be one of your best iron swims ever, maybe your fastest iron swim??? As others have asked, have you changed anything about your swim training, or did it all just finally come together??? Current 500 scy time??? In any event, great swim and great race!!!


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
Tires were S-Works Turbo Cotton 24 front (110psi) & 26 rear (105psi). Caveat on the pressure. My travel pump reads about 5psi high vs. my Silca Pista, so that's why I inflate a bit more. With the Silca, I'd go just over 105 in the front and just over 100 in the rear.

Maybe not as much a question but a comment--you seem very detail oriented (self proclaimed in your blog). Is there a reason you don't use a pressure gauge for tire inflation rather than relying on whatever gauge is on whatever pump you use?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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congrats and thanks for reading my mind on the helmet answer!!!!

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericmulk] [ In reply to ]
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Congratulations!

It was great to "race" with you!
Let me say you looked like a missile when I saw you out on the course.

And your speech was terrific nice job with your French.

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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1. Did they have carpets from the swim exit all the way to T1?
2. If no, did your feet kill you by the time you got to T1?
3. Did you pee in T1?
4. If yes, did anyone see you and can we expect a scandal to develop?
5. Did you ride down the mountain in those sled things at some point post-race (ex. next day)?
6. If yes, was was your fastest time?

Sort of all in pink, but sort of not.


Oh yeah, and congratulations on the whole race thing.


--------------------------------------------------------
John Behme
Charlotte, NC
Last edited by: jbnc77: Aug 17, 15 11:39
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericmulk] [ In reply to ]
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ericmulk wrote:
Wow, great race!!! You had the 7th fastest swim overall with a 51:33, only 2:17 behind Brian Fleishmann's 49:16. This must be one of your best iron swims ever, maybe your fastest iron swim??? As others have asked, have you changed anything about your swim training, or did it all just finally come together??? Current 500 scy time??? In any event, great swim and great race!!!

because I know you will find this interesting:

http://www.usms.org/...merID=02ZH2#1650Free

If you look at the results list you will see that Eric S Limkemann - who was also in the race yesterday - went a 17:01 vs Rapp's 18:19.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Knowing that very early in the run you had the race in the bag, and the fact that Hawaii is coming up so soon, why did you push the run? Seems to me that running an easy 3;10 or so would have been just a tick over a long and hard training day. It is not the swim and bike in an ironman that tots you, but having to run the marathon hard that puts you in a hole, one that often is hard to get out of. At the very least, I believe those 15 minutes will cost you weeks of training, replaced by recovery ones.

Im guessing you were living in the moment and just wanted to put something down for your mental state. But that is why we have big brains, to override those instincts. But I said that about Chrissy her entire career, and of course it was not a very long one, and i feel for this very reason. I was hoping you would win the race by two minutes.

Great job out there at any rate, you have 8 weeks which should be plenty of time to hold that form. Don't expect you can do more than a couple wells of real training, but this form should be enough on the start line in hawaii to be competitive.

And great swim, I would say the best of your career. Probably helped you that no big groups formed, and just a couple lead pack guys, but did you do anything different that could account for being just a little over 2 minutes off the leader? And do you think it can transfer to the polar opposite swim you are going to encounter in kona?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Great to see you win. It would be even more fun to watch you, T.O. Potts and Hoffman battle it out for all 3 podium spots in October....

You're bike looks great and given that, why don't you offer "that" build on your website? Seems the best we can buy is the premium, but that version does not have a disk or power meter?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ajthomas] [ In reply to ]
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ajthomas wrote:
ericmulk wrote:
Wow, great race!!! You had the 7th fastest swim overall with a 51:33, only 2:17 behind Brian Fleishmann's 49:16. This must be one of your best iron swims ever, maybe your fastest iron swim??? As others have asked, have you changed anything about your swim training, or did it all just finally come together??? Current 500 scy time??? In any event, great swim and great race!!!


because I know you will find this interesting:

http://www.usms.org/...merID=02ZH2#1650Free

If you look at the results list you will see that Eric S Limkemann - who was also in the race yesterday - went a 17:01 vs Rapp's 18:19.

AJ - Thanks for that link, this is very interesting: Limkemann was 1:18 ahead of Rapp in the 1650 yd, but then only 1:25 ahead in the 4225 yd iron swim, whereas i would've predicted (4225/1650) (1:18) = (2.56) (1.3 min) = 3.33 min or 3:20. I think the IMMT swim was a wetsuit-legal swim so that might be part of it, but of course monty is always pointing out how Jordan is such a "diesel" with his 5300 yd in the 1-hour swim (1:08/100 yd), IOW he was holding 18:41/1650 for a bit over three 1650s in a row. Put another way, Jordan averaged 1:06.6/100 yd for his 18:19.6 for the 1650 vs 1:07.9/100 yd in the hour swim. That's an amazingly low slow-down rate for swimming over three times as long/far:)

I looked around on Google to see if Fleishmann swam in college but didn't find any info. Do you know if Limkemann did???


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congratulations Jordan on a fantastic race.

As you ran that last 1.5km's you looked great. And seeing you seek out your father post race (I assume that was him) was really cool.

Good luck in Kona you badass! (anyone who can bike and run that course that fast is a badass). :_)
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rapp is Back!

No questions - just a Congratulations, and great to see you back on the top spot on the podium!

Obviously we would have liked to see a Canadian man or woman win at Ironman Mont Tremblant, but an "Honorary Canadian" will have to suffice! :)

Best wishes for continued success.


Steve Fleck @stevefleck | Blog
Last edited by: Fleck: Aug 17, 15 14:11
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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I'm thinking on signing up for IMMT 2016. Are you planning on doing IMMT 2016 again to defend your title or will my potential presence among the ranks intimidate you too much?






Take a short break from ST and read my blog:
http://tri-banter.blogspot.com/
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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what do you weight.

avg cadence at first hour middle 2 hr and last hr. vs power numbers.

how many times did you think just keep running just keep running.

Do people cheering in French make you feel more of an international competitor..

toe nails lost

Technique will always last longer then energy production. Improve biomechanics, improve performance.
http://Www.anthonytoth.ca, triathletetoth@twitter
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericmulk] [ In reply to ]
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I know Brian swam past HS, maybe one year of college. I want to say Florida State. And I seem to recall he was a 16 low in the 1500 LC. But that was a long time ago as he is 37. If you really want to know I am sure he was a HS AA and all those records are saved so you can find out how fasthe was.

Yes, Jordan's 60 min swim is ridiculous.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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congratulations! great to see you winning again. i read your blog so i can see how important this is for you.

why aren't you using zipp carbon clinchers w/ super 9 disc?
also the fact that you're still using Specialized tubulars even after ending contract with them speaks highly of its quality.
can you develop on your wheels and tires choice? is this strictly your best choice, or biased by sponsors?

enjoy and recover!
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ajthomas] [ In reply to ]
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ajthomas wrote:
I know Brian swam past HS, maybe one year of college. I want to say Florida State. And I seem to recall he was a 16 low in the 1500 LC. But that was a long time ago as he is 37. If you really want to know I am sure he was a HS AA and all those records are saved so you can find out how fasthe was.

Yes, Jordan's 60 min swim is ridiculous.

OK, thanks for this info, I may do some more Googling tonight. Right now, it's time to leave for the afternoon swim workout:)


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [lordhong] [ In reply to ]
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lordhong wrote:
Nothing to ask really...

Just happy for you. After the last few "soul baring" blog posts, I'm glad it clicked for you.

This.

Really happy for you.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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First off, awesome race! Glad you see you back at the top!

Second - assuming an appropriately paced/powered bike, do you have any tips for us mortals to help bring that off-the-bike run pace closer to the stand alone run pace?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [urbantriathlete] [ In reply to ]
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urbantriathlete wrote:
Congrats Jordan:

Thoughts on 1x11 with the 30 gearing - is there a max gradient or length of climb where you'd need to risk swapping the 54 for a 53? Conversely - will you go with 55 for Kona for the Hawi descent?

2:55 seems like a quick marathon given your lead, and it looks like you held consistent throughout. Were you more focused on nailing a solid run vs. saving the legs?

Well, this is one small disadvantage of 1x. You MUST choose an even number of teeth. So 52, 54, 56. At least if you want to stick with a narrow-wide chainring, which I do.

I've won most of my races on a 54... Seems like my "preferred" front ring. I'd go with a 56-11/32 if I was going to try anything different in Hawaii. But I think I'll go 54-11/30. Same as here.

I might go 54-11/32 for something with longer sustained hard climbs. But so far have never needed it. Even at Wildflower...

2:55... At some point, it's harder to run slow. I wanted to be done. On the second lap, I didn't ever push it. I just ran what was comfortable. I'd guess HR was high 130s... Treated it like a steady - but not too hard - long training session.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ajthomas] [ In reply to ]
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ajthomas wrote:
You alluded to this being a make it or break it race; the emotion at the finish line was pretty touching to watch. So way to go, you had a lot at stake and simply you nailed it!

Was the break-through ( is rebreak-through even a word?) mental, physical, both? Were you training better? Did you feel different in the night before the race? When did you know the race was going right for you?

Hard to separate. Mental is physical is mental. I just felt good in my life as a whole. I knew the race was going right once I was in the front swim group.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [JJD] [ In reply to ]
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JJD wrote:
First, congratulations on the race and most importantly fighting back from a difficult period in your career! I hope in the near future you write a blog or post about the mental and physical steps that you took to get back to form.

The question: Are you still running shorter cranks on the Diamond? What size exactly?

I don't feel like I am delivering the same power on my TT bike as I do my road bike. Unfortunately, I have not invested in a power meter yet so it is just feel. I'm running 172.5's both road and TT. I'm thinking about trying 165's. Concerned about climbing with shorter cranks.

No. I only rode 170s for about 6mos. I think it was neutral at best and a slight detriment at worst. Back on 172.5 for both road and tri bike.

Did you listen to this re: the mental game? http://athleteonfire.com/triun04 or on iTunes at https://itunes.apple.com/...ire/id808462380?mt=2


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericM40-44] [ In reply to ]
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ericM40-44 wrote:
So a cycling speed suit? Size?

Rappstar wrote:
ktm520 wrote:
Congrats! Cool following you online yesterday and nice swim!

1) Dimond feedback for long course?
2) How did you pace your run knowing you has such a lead?
3) How was the trisuit? Was it a PI?

Cheers.

1) Awesome. it's really a very "normal" bike. It looks much stranger than it rides. I mean that as a compliment.

2) Race the first loop. Steady the second loop.

3) Great. Louis Garneau Course. Much better for triathlon than the Octane in my experience with both. Both are VERY fast aerodynamically. But the LG is more comfortable all around. For me.

No, it's a trisuit. LG makes great tri clothing.

Size Medium. They run tight.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [BLeP] [ In reply to ]
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BLeP wrote:
I can't remember if this is the year that you were not going to Kona or if that was last year. So... going to Kona?

I think so. Trying not to think about it right now. But the plan was 15 weeks to Kona, so I feel like trusting that was - or will be - a good plan.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Pancks] [ In reply to ]
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Pancks wrote:
Congratulations! Here's hoping for many more.

How aware were you of things going on behind you during bike?

You look very lean and mean. Did you race yesterday at a lighter weight than at other recent races?

Almost not at all.

Heavier actually. About 1kg heavier. But I think more muscle. I felt "leaner," but the scale said I was heavier. But I think that's (part of) why I also swam faster. I weighed 159lbs vs 156-157 in the past.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [trimac2] [ In reply to ]
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trimac2 wrote:
Great race! Congrats! What was your nutrition plan on race day?

My normal pre-race breakfast. With some very slight tweaks.
- bottle of Ultragen made with chocolate almond milk
- banana
- 2x Envirokidz rice krispy bar
- 6x laughing giraffe snackaroons (they made them smaller, so it's 1.5 to a serving now instead of 1)

That's about 1200 calories.

Bike:
2x24oz bottles with 8 scoops EFS pro on bike. I had my Elite bottle with 10 scoops in it, but I lost that early on, so I drank more gatorade to make up for the extra calories.
2x21oz bottles with 6 scoops EFS pro in special needs.
Drank 4 bottles of gatorade.

That's about 1700 calories

Coke and Gatorade at every aid station on run.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [mbwallis] [ In reply to ]
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mbwallis wrote:
Congrats, I was pulling for you.

1) I fear you've probably answered this before, but why didn't you run a disc?
2) Did you change anything in your swim training?

Thanks.

2) not really. Since i started swimming with the local swim club, I swim well at the end of the summer (did last year also) because I swim with them pretty much every day. Lots of hard, LCM swimming. Makes a big different.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Yeah, I have the M2. Was wondering if that's what you meant.

Eric Reid
AeroFit | Instagram Portfolio
Chapel Hill, NC
Aerodynamic Optimized Bike Fitting, Retul Pre-Purchase Bike Fitting, USAT Level 1 Triathlon Coaching, Nutrition
Ask me: Scody Optimized Speed Suits | CeramicSpeed Oversized Pulley Systems | HUUB Skinsuits and Wetsuits | Ventum Bicycles and Frames
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Timtek] [ In reply to ]
Quote | Reply
Timtek wrote:
Rappstar wrote:
Timtek wrote:
Congrats on your race day performance!

In the past, I've read that you ride your numbers rather closely. Can you talk a bit about the power you decided to hold yesterday?

Somewhere around halfway through the bike course, I felt you had it wrapped up when Lionel was not making up time on your bike split (and he'd mentioned pre-race he too was going to ride his numbers).


For the first loop, I wanted to base around 300. I knew with congestion, the second lap would be harder to have "clean" pacing. I knew somewhere in the low-to-mid 290s was doable.

Average power was 282. Pnorm was 292. Average certainly would have been higher - Pnorm probably about the same - if I was able to ride two loops without AG traffic.

Well, you looked superb on the bike and needless to say-the power you choose to ride at was good enough to have the fastest split of the day.

As a follow up question, is your pre-race goal power number something you hit every race? I'm always interested in the nitty-gritty stuff on how those races are won.

It's what I hit at every GOOD race. If that answers your question...


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [devashish_paul] [ In reply to ]
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devashish_paul wrote:
My questions:

  • On the TRS interview you said you were in the best shape of your life but something along the lines of "in between 2012 and now you thought the same a few times, but you body did not do on race day what it used to in 2012". What do you think changed. Was it mental or more physical
  • With your kids being older, are you getting more sleep than say early in 2014
  • Some of your wins were in really hot and humid conditions....Texas, NYC, Tremblant and also a top 15 in Kona + super hot dry Penticton. It seems you have the body type (high surface to volume ratio) to handle that well. bIt seems your pace literally does not change in the heat, whereas if I look at someone like Lionel, I can almost predict that his hit tolerance will not be as good as yours. But you also had some wins/good races in cooler temps in Arizona
  • What were the changes to your swim prep
  • Will you go to Kona if assuming you end up in KPR50 (please say yes, and no don't feel you need to answer it on this forum).



I just wanted to post this picture from the ironman.com video:




- I don't think you can separate the two

- yes. overall home life is just easier without newborns too.

- I prefer the heat and humidity. Largely because other people do not. But also because I just enjoy it.

- nothing really. i think it just all came together. cumulative result of a lot of consistent, hard work.

- probably. but not really thinking about it.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [PUTU] [ In reply to ]
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PUTU wrote:
What did your nutrition plan look like? Also congrats, god to see you back in form.

Here: http://forum.slowtwitch.com/...post=5661712#5661712 (later in this thread)


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Bypasskid] [ In reply to ]
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Bypasskid wrote:
Congrats! Nice execution.

question about the wheels, do you have any idea if any pro was riding tubeless wheels,
and given your academic background, do you have any opinion on those?
thanks

I don't know, but I'd be shocked. My opinion is that it is a "solution" to a problem that road cyclists do not really have.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [gymrat] [ In reply to ]
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gymrat wrote:
What do you eat during the race and is calorie imput count more important than feeling hunger during the race.

Calorie input is critical. How you "feel" is a very bad thing to go by, IMO, during ultra distance racing.

Consumption: http://forum.slowtwitch.com/...post=5661712#5661712 (in this thread).


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [IronStork] [ In reply to ]
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IronStork wrote:
Is Jordan Rapp back?

Jordan Rapp has three kids now. I think the better question is have I found the same balance now that I found as someone who had to overcome my wreck in 2010. But, mentally, in terms of expectations=results, I do feel "back," yes.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
Bypasskid wrote:
Congrats! Nice execution.

question about the wheels, do you have any idea if any pro was riding tubeless wheels,
and given your academic background, do you have any opinion on those?
thanks

I don't know, but I'd be shocked. My opinion is that it is a "solution" to a problem that road cyclists do not really have.

Thanks!

_________________________________________
What if I fall? Oh but my darling, what if you fly?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Good to hear that home life is easier than with newborns at IM Texas 2014 time frame. This has to help your recovery during hard bouts of training.

One more question. At your peak training, are you getting 52 hours of sleep per week, 56, 60, 60+?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Which latex tubes and sealant are you using?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [owen.] [ In reply to ]
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owen. wrote:
I'm curious how your swim training has changed since you've started working with Joel? Still swimming with the kids? What's the typical kind of work you're doing in the pool?

If you would've had another mediocre swim... say coming out of the water with Lionel, do you think it would set up the day in the same way... could you have rode the your potential?

Joel and I do a LOT of band only. Like a LOT. Probably 25-30% of all my "quality swimming" is band only. We also do a lot of paddles. Probably 50%+ of my quality swimming is with paddles. Still swim with the kids, but only really over the summer or when they have vacation. The early mornings are too hard to recover from with three kids.

My bread and butter set is:
800 warm-up
15x100 band-only firm on 1:35 (SCY) or 30x50 band-only every 4th FAST on 45s (SCY)
15x100 paddles only firm on 1:25 (SCY) or 30x50 paddles-only every 4th FAST on 40s (SCY).

I typically do the 50s version of the set on Tuesday and the 100s variation on Thursday.

I don't know. I tend to think when you are on, you're on. Like, I've done enough work in the pool by now that I shouldn't just have a bad swim for no reason. If I have a bad swim, it's probably because I f'ed something else up leading into the race.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Dave Luscan] [ In reply to ]
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Dave Luscan wrote:
Nice swim. Do you know your 500y pool time right now? Or similar time trial? Are you doing Finding Freestyle on the side?

Closest I can give you is we did 20x100 best average on 1:40(LCM). I did it with the distance swimmer girl on our team (Jr. Nats qualifier). I averaged 1:15.5-1:15.9 for all (1:14.5 for the last). That's solo in the lane. Good competition pool (deep).

Nope. I haven't even thought about Finding Freestyle or Swim Smooth or anything like that. I trust a good coach, on deck. That's it.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [BrentwoodTriGuy] [ In reply to ]
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BrentwoodTriGuy wrote:
1) I'm assuming Latex tubes? Vittoria?
2) Was your tire choice simply CRR data driven? Do you know how these compare to the Continental TT?
3) Has your nutrition changed much since years past? I remember it being pretty typical (EFS) but an insane amount of salt tabs.
4) I know I can look this up to see your pace but what is "steady" running? i.e. pace, RPE and comparison to your "long run" speed?
5) Are you still typically riding a road bike in training or has that philosophy changed?

1) Vittoria in the front. Vredestein in the rear. You need shorter stem lengths on the Super9 to use the Silca Hiro.

2) No. Tom A. loves the Crr. But I love the grip. Turbo Cotton "handle" better than any tire I've ridden. I can corner a lot faster. And more confidently. That's worth its weight in gold to me.

3) Pretty minor. I now do the OSMO Sodium Preload before the race, and that has alleviated my need for salt pills. I took 10 salt pills during the race. Four on the bike - because I lost my aero bottle - and this brought the Gatorade up to par with EFS Pro. But only 6 on the run, just because it was so humid. I took one every 5k. Mostly as a precaution.

4) For me 4:15/km +/- 5s. That's what I consider "steady."

5) Yup. Still do most of my mileage on my road bike.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [frenchieTT] [ In reply to ]
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frenchieTT wrote:
Rappstar, nice work out there. You look great on the Dimond. I wish I could afford one of those!

I have a question for you as one of the thinner pro triathletes in the field. I am 6'4 and only 155lbs. I really struggle to put on muscle mass. When I get unfit I actually loose muscle and weight.

Do you feel the lack of muscle mass it is a limiter for you? I feel like I could do with a bit more strength in the upper body for the swim and that more core strength would limit injury risk on the run. I would like to hear your views on being (really) thin and how to optimise performances in triathlon with an excessively lean body type.

I've done more work in the weight room in the past, but more judiciously. But I think most of the way I've finally put on some muscle has just been a LOT of band only and paddles swimming.

I'm like you. I lose weight in the off season as well.

I also ate a LOT of protein during this training block. 1x Ultragen shake per day. And then usually one other protein shake. I bought some grass fed whey. And also some of the "Paleo Protein," which I think is great. And I eat a lot of meat. I think a lot of protein is critical for lean athletes.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
4) For me 4:15/km +/- 5s. That's what I consider "steady."

Is that what you do your long runs at?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericmulk] [ In reply to ]
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ericmulk wrote:
Wow, great race!!! You had the 7th fastest swim overall with a 51:33, only 2:17 behind Brian Fleishmann's 49:16. This must be one of your best iron swims ever, maybe your fastest iron swim??? As others have asked, have you changed anything about your swim training, or did it all just finally come together??? Current 500 scy time??? In any event, great swim and great race!!!

No real changes since Joel and I sort of found what we thought was a good combo last summer. Being able to swim LCM all summer with the kids is a big help. But I think it was really just cumulative.

Don't know 500 time. Part of what we actually did change is that I don't think I really did ANY intervals longer than 150m/yds for eons. I do 3x1000 pull sometimes - and swim them hard - but long rest and that's a very different workout than say, 300s or 400s or 500s or long "intervals." 1000s aren't really intervals in that way...

20x100 on 1:40LCM best average was my best set. 1:15.5-9 for all (1:14.5 for last). Solo in the lane. That was about 4 weeks before IMMT.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [BSUdude] [ In reply to ]
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BSUdude wrote:
Rappstar wrote:
Tires were S-Works Turbo Cotton 24 front (110psi) & 26 rear (105psi). Caveat on the pressure. My travel pump reads about 5psi high vs. my Silca Pista, so that's why I inflate a bit more. With the Silca, I'd go just over 105 in the front and just over 100 in the rear.

Maybe not as much a question but a comment--you seem very detail oriented (self proclaimed in your blog). Is there a reason you don't use a pressure gauge for tire inflation rather than relying on whatever gauge is on whatever pump you use?

I suppose because it's just one more thing to remember. And also because I never even really knew how much variance there was until Josh P left Zipp to buy Silca and started geeking out over all this stuff... Ignorance was bliss. But now, I feel like it's okay. I have my Lezyne travel pump at 5psi over my guaranteed accurate Silca.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [jbnc77] [ In reply to ]
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jbnc77 wrote:
1. Did they have carpets from the swim exit all the way to T1?
2. If no, did your feet kill you by the time you got to T1?
3. Did you pee in T1?
4. If yes, did anyone see you and can we expect a scandal to develop?
5. Did you ride down the mountain in those sled things at some point post-race (ex. next day)?
6. If yes, was was your fastest time?

Sort of all in pink, but sort of not.


Oh yeah, and congratulations on the whole race thing.

- they did

- N/A

- nope

- N/A

- I didn't even know this was a thing I could do.

- N/A


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Nice speech at the awards - the French bit was very funny ;-)
Congrats!
Sam
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [monty] [ In reply to ]
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monty wrote:
Knowing that very early in the run you had the race in the bag, and the fact that Hawaii is coming up so soon, why did you push the run? Seems to me that running an easy 3;10 or so would have been just a tick over a long and hard training day. It is not the swim and bike in an ironman that tots you, but having to run the marathon hard that puts you in a hole, one that often is hard to get out of. At the very least, I believe those 15 minutes will cost you weeks of training, replaced by recovery ones.

Im guessing you were living in the moment and just wanted to put something down for your mental state. But that is why we have big brains, to override those instincts. But I said that about Chrissy her entire career, and of course it was not a very long one, and i feel for this very reason. I was hoping you would win the race by two minutes.

Great job out there at any rate, you have 8 weeks which should be plenty of time to hold that form. Don't expect you can do more than a couple wells of real training, but this form should be enough on the start line in hawaii to be competitive.

And great swim, I would say the best of your career. Probably helped you that no big groups formed, and just a couple lead pack guys, but did you do anything different that could account for being just a little over 2 minutes off the leader? And do you think it can transfer to the polar opposite swim you are going to encounter in kona?

I didn't push the run. You need to think of it like Dan's calorie balance for swimming. Slower swimmers are punished doubly because they not only work harder, but they do it for longer.

For me to run say, 5min/km, and to run 3:10, that would have been an extra 15min of running, of impact, etc. Plus I think my form is worse at slower speeds. My goal was to strike a balance between running as slow as possible but not spending even more time on my feet. My goal was to run just under 3hrs - 2:58/59. So I was off by only about 3 minutes or so. I think it would have been harder on my body to run 3:05 or 3:10. If I compare runs where I run long and slow, I think the recovery is longer than when I run "kind of fast." I'm MUCH happier - and my body seems to be happier - running 4:30/km than it is running 5:00/km.

You have to balance it. Every minute you run faster is also a minute sooner that you are off your feet. There's no formula to balance this, but I think you run the pace that your body "wants" to. I think it would have been harder - and harder on my body - to run that much slower. This is unquestionably the best I've ever felt the day after an Ironman. I could go for a run today (but obviously won't). Never could have done that before. Likewise, just based on swelling in the lower leg, I'm a LOT less beat up than I ever have been post Ironman.

I do start better on beach starts because I think I'm pretty good at run ins and dolphins. But the one thing that is totally clear is that I start best in clean water. It's best for me to slide into the pack after a few minutes. I don't want to be in the pack at the start. Being in clean water makes a HUGE difference for me. So I need to figure out how to do that in Kona - find clean water.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [B.McMaster] [ In reply to ]
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B.McMaster wrote:
Great to see you win. It would be even more fun to watch you, T.O. Potts and Hoffman battle it out for all 3 podium spots in October....

You're bike looks great and given that, why don't you offer "that" build on your website? Seems the best we can buy is the premium, but that version does not have a disk or power meter?

Mostly because they really want to sell framesets. The "builds" are not really good for anyone. They offer them, but the Dimond guys certainly would steer you towards just doing it yourself. They don't buy enough volume to get any real price break on parts, so the complete bike is a bit of a waste. But some people just want an option to buy and be done. Anyone savvy enough to want a powermeter would do better building it up themselves.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericmulk] [ In reply to ]
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ericmulk wrote:
ajthomas wrote:
ericmulk wrote:
Wow, great race!!! You had the 7th fastest swim overall with a 51:33, only 2:17 behind Brian Fleishmann's 49:16. This must be one of your best iron swims ever, maybe your fastest iron swim??? As others have asked, have you changed anything about your swim training, or did it all just finally come together??? Current 500 scy time??? In any event, great swim and great race!!!


because I know you will find this interesting:

http://www.usms.org/...merID=02ZH2#1650Free

If you look at the results list you will see that Eric S Limkemann - who was also in the race yesterday - went a 17:01 vs Rapp's 18:19.

AJ - Thanks for that link, this is very interesting: Limkemann was 1:18 ahead of Rapp in the 1650 yd, but then only 1:25 ahead in the 4225 yd iron swim, whereas i would've predicted (4225/1650) (1:18) = (2.56) (1.3 min) = 3.33 min or 3:20. I think the IMMT swim was a wetsuit-legal swim so that might be part of it, but of course monty is always pointing out how Jordan is such a "diesel" with his 5300 yd in the 1-hour swim (1:08/100 yd), IOW he was holding 18:41/1650 for a bit over three 1650s in a row. Put another way, Jordan averaged 1:06.6/100 yd for his 18:19.6 for the 1650 vs 1:07.9/100 yd in the hour swim. That's an amazingly low slow-down rate for swimming over three times as long/far:)

I looked around on Google to see if Fleishmann swam in college but didn't find any info. Do you know if Limkemann did???

Yes. He was a good D-3 miler. I want to say he swam at a Pennsylvania school... I know because he swam against my good friend Dano Wells, who swam for St. Johns.

I've swam 50:xx, but I bet the course was shorter (or timing mats placed closer). I swam 50:XX at either IMAZ or IMC in 2009.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Paul_R] [ In reply to ]
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Paul_R wrote:
Congratulations Jordan on a fantastic race.

As you ran that last 1.5km's you looked great. And seeing you seek out your father post race (I assume that was him) was really cool.

Good luck in Kona you badass! (anyone who can bike and run that course that fast is a badass). :_)

Yes, that was my dad.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Tri-Banter] [ In reply to ]
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Tri-Banter wrote:
I'm thinking on signing up for IMMT 2016. Are you planning on doing IMMT 2016 again to defend your title or will my potential presence among the ranks intimidate you too much?

I'm interested to see how it works with Kona. In theory, if you don't hammer the start of the year, doing a long build to Kona with an August Ironman is not a bad way to go... But now that I know that you'll be there...


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Triathletetoth] [ In reply to ]
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Triathletetoth wrote:
what do you weight.

avg cadence at first hour middle 2 hr and last hr. vs power numbers.

how many times did you think just keep running just keep running.

Do people cheering in French make you feel more of an international competitor..

toe nails lost

159lbs. 72kg.

I'm not sure. Haven't looked at the power file yet. I'll have to download it and do a separate analysis.

I lost count.

It makes me feel super cultured. Like a runway model.

I will lose one toenail


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
B.McMaster wrote:
Great to see you win. It would be even more fun to watch you, T.O. Potts and Hoffman battle it out for all 3 podium spots in October....

You're bike looks great and given that, why don't you offer "that" build on your website? Seems the best we can buy is the premium, but that version does not have a disk or power meter?


Mostly because they really want to sell framesets. The "builds" are not really good for anyone. They offer them, but the Dimond guys certainly would steer you towards just doing it yourself. They don't buy enough volume to get any real price break on parts, so the complete bike is a bit of a waste. But some people just want an option to buy and be done. Anyone savvy enough to want a powermeter would do better building it up themselves.

They can/will also build it out however you want to take it. I think the ones listed on the site are 'starting points' moreso than push a button and have a bike show up at your house. I had them build mine out, and I like to think I got a pretty good deal on components. I did buy my own disc though.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ajthomas] [ In reply to ]
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ajthomas wrote:
I know Brian swam past HS, maybe one year of college. I want to say Florida State. And I seem to recall he was a 16 low in the 1500 LC. But that was a long time ago as he is 37. If you really want to know I am sure he was a HS AA and all those records are saved so you can find out how fasthe was.

Yes, Jordan's 60 min swim is ridiculous.

Brian is REALLY fast. He was a very good ITU swimmer when he raced ITU. He's not just long course fast. He is F-A-S-T.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [elcartelduco] [ In reply to ]
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elcartelduco wrote:
congratulations! great to see you winning again. i read your blog so i can see how important this is for you.

why aren't you using zipp carbon clinchers w/ super 9 disc?
also the fact that you're still using Specialized tubulars even after ending contract with them speaks highly of its quality.
can you develop on your wheels and tires choice? is this strictly your best choice, or biased by sponsors?

enjoy and recover!

- I prefer the "road feel" of the Turbo Cottons. The Crr difference is negligible, but I just like the way the Cottons ride.

- The feeling is mutual. Specialized is nice enough to continue to provide me with tires.

- I believe it is absolutely the best wheel+tire combo you can buy. Without question.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [agreif] [ In reply to ]
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agreif wrote:
First off, awesome race! Glad you see you back at the top!

Second - assuming an appropriately paced/powered bike, do you have any tips for us mortals to help bring that off-the-bike run pace closer to the stand alone run pace?

Run more. *IF* you pace the bike properly - and that's a HUGE "if," the biggest issue in LC racing is, by far, pacing the bike - then you just need to run more. More often, longer, etc, etc. But if you struggle to run off the bike, I'd look REALLY hard at pacing of the bike before anything else.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [devashish_paul] [ In reply to ]
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devashish_paul wrote:
Good to hear that home life is easier than with newborns at IM Texas 2014 time frame. This has to help your recovery during hard bouts of training.

One more question. At your peak training, are you getting 52 hours of sleep per week, 56, 60, 60+?

I try to get 9-9.5 in total per day. For sure 60+ is a necessity.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [krez] [ In reply to ]
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krez wrote:
Which latex tubes and sealant are you using?

Vittoria (fr) & Vredestein (rr). difference is because of valve stem lengths and my disc adapter.

I use Stan's sealant. Stopped with the mix with Slime. Just Stan's. Replace the tubes more often as a result.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [BrentwoodTriGuy] [ In reply to ]
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BrentwoodTriGuy wrote:
Rappstar wrote:
4) For me 4:15/km +/- 5s. That's what I consider "steady."

Is that what you do your long runs at?

Depends. That's what I "average" for a lot of my long runs. But I rarely do a long run at that pace for the whole thing.

But most of my long runs are progressive pace. Build from slower than that to faster than that. Some long runs with quite hard intervals in the middle.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
devashish_paul wrote:
Good to hear that home life is easier than with newborns at IM Texas 2014 time frame. This has to help your recovery during hard bouts of training.

One more question. At your peak training, are you getting 52 hours of sleep per week, 56, 60, 60+?


I try to get 9-9.5 in total per day. For sure 60+ is a necessity.

Thanks. I think this is where most of us age groupers fail. I know I do, then again, my biz life is not really optimized with a stable environment to get sufficient sleep. Most of the logs of the guys in my group, 52 hours is a good week. Most are often under 50 hours and you can pretty well predict either performance drop offs or getting sick (or both). 60 hours seems to be the golden target where the physiology has a good chance to catch up with IM training loads+ outside triathlon family/professional life.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Do you ever get tired of talking about yourself?

;) Nothing to add. Great job, inspiring win, fun to watch.



Eganski tweets
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
ericmulk wrote:
ajthomas wrote:
ericmulk wrote:
Wow, great race!!! You had the 7th fastest swim overall with a 51:33, only 2:17 behind Brian Fleishmann's 49:16. This must be one of your best iron swims ever, maybe your fastest iron swim??? As others have asked, have you changed anything about your swim training, or did it all just finally come together??? Current 500 scy time??? In any event, great swim and great race!!!


because I know you will find this interesting:

http://www.usms.org/...merID=02ZH2#1650Free

If you look at the results list you will see that Eric S Limkemann - who was also in the race yesterday - went a 17:01 vs Rapp's 18:19.

AJ - Thanks for that link, this is very interesting: Limkemann was 1:18 ahead of Rapp in the 1650 yd, but then only 1:25 ahead in the 4225 yd iron swim, whereas i would've predicted (4225/1650) (1:18) = (2.56) (1.3 min) = 3.33 min or 3:20. I think the IMMT swim was a wetsuit-legal swim so that might be part of it, but of course monty is always pointing out how Jordan is such a "diesel" with his 5300 yd in the 1-hour swim (1:08/100 yd), IOW he was holding 18:41/1650 for a bit over three 1650s in a row. Put another way, Jordan averaged 1:06.6/100 yd for his 18:19.6 for the 1650 vs 1:07.9/100 yd in the hour swim. That's an amazingly low slow-down rate for swimming over three times as long/far:)

I looked around on Google to see if Fleishmann swam in college but didn't find any info. Do you know if Limkemann did???

Yes. He was a good D-3 miler. I want to say he swam at a Pennsylvania school... I know because he swam against my good friend Dano Wells, who swam for St. Johns.

I've swam 50:xx, but I bet the course was shorter (or timing mats placed closer). I swam 50:XX at either IMAZ or IMC in 2009.

Eric swam D-1 at the University of Pittsburgh. Still holds several school records there. 4 time conference champion in the 1650.

get comfortable being uncomfortable
Last edited by: stevej: Aug 17, 15 18:23
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
ericmulk wrote:
ajthomas wrote:
ericmulk wrote:
Wow, great race!!! You had the 7th fastest swim overall with a 51:33, only 2:17 behind Brian Fleishmann's 49:16. This must be one of your best iron swims ever, maybe your fastest iron swim??? As others have asked, have you changed anything about your swim training, or did it all just finally come together??? Current 500 scy time??? In any event, great swim and great race!!!


because I know you will find this interesting:

http://www.usms.org/...merID=02ZH2#1650Free

If you look at the results list you will see that Eric S Limkemann - who was also in the race yesterday - went a 17:01 vs Rapp's 18:19.

AJ - Thanks for that link, this is very interesting: Limkemann was 1:18 ahead of Rapp in the 1650 yd, but then only 1:25 ahead in the 4225 yd iron swim, whereas i would've predicted (4225/1650) (1:18) = (2.56) (1.3 min) = 3.33 min or 3:20. I think the IMMT swim was a wetsuit-legal swim so that might be part of it, but of course monty is always pointing out how Jordan is such a "diesel" with his 5300 yd in the 1-hour swim (1:08/100 yd), IOW he was holding 18:41/1650 for a bit over three 1650s in a row. Put another way, Jordan averaged 1:06.6/100 yd for his 18:19.6 for the 1650 vs 1:07.9/100 yd in the hour swim. That's an amazingly low slow-down rate for swimming over three times as long/far:)

I looked around on Google to see if Fleishmann swam in college but didn't find any info. Do you know if Limkemann did???

Yes. He was a good D-3 miler. I want to say he swam at a Pennsylvania school... I know because he swam against my good friend Dano Wells, who swam for St. Johns.

I've swam 50:xx, but I bet the course was shorter (or timing mats placed closer). I swam 50:XX at either IMAZ or IMC in 2009.

Eric was 4x Big East Champion in the 1650 at Pitt. Not D3 at all. He's definitely a diesel engine too, no super hard effort to start the swim or bike when I've raced him at shorter stuff locally.

IG: idking90
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
I didn't push the run. You need to think of it like Dan's calorie balance for swimming. Slower swimmers are punished doubly because they not only work harder, but they do it for longer. //

I will accept that you think you did not push the run, even though you ran faster than anyone, and by a pretty good margin. Even the guys that are known to be better runners than you are.

But come on, you cannot compare someone a lot faster slowing down to someone who is working hard over similar time periods. If I swam an hour instead of 50 minutes in an ironman swim, I guarantee you, I would not be paying any calorie penalty, or any other kind, in fact, using less calories. Sure I would be in the water for 10 more minutes, but that is like saying if I sat in a pool for 3 hours, it would be harder than swimming 50 minutes. Think you need to rethink that line of logic.


Perhaps if you are going to keep swimming so fast, you should train you 7 minute mile running, you know, so you don't have to pay that penalty for coasting in for your wins.. (-;
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
ericmulk wrote:
ajthomas wrote:
ericmulk wrote:
Wow, great race!!! You had the 7th fastest swim overall with a 51:33, only 2:17 behind Brian Fleishmann's 49:16. This must be one of your best iron swims ever, maybe your fastest iron swim??? As others have asked, have you changed anything about your swim training, or did it all just finally come together??? Current 500 scy time??? In any event, great swim and great race!!!


because I know you will find this interesting:

http://www.usms.org/...merID=02ZH2#1650Free

If you look at the results list you will see that Eric S Limkemann - who was also in the race yesterday - went a 17:01 vs Rapp's 18:19.


AJ - Thanks for that link, this is very interesting: Limkemann was 1:18 ahead of Rapp in the 1650 yd, but then only 1:25 ahead in the 4225 yd iron swim, whereas i would've predicted (4225/1650) (1:18) = (2.56) (1.3 min) = 3.33 min or 3:20. I think the IMMT swim was a wetsuit-legal swim so that might be part of it, but of course monty is always pointing out how Jordan is such a "diesel" with his 5300 yd in the 1-hour swim (1:08/100 yd), IOW he was holding 18:41/1650 for a bit over three 1650s in a row. Put another way, Jordan averaged 1:06.6/100 yd for his 18:19.6 for the 1650 vs 1:07.9/100 yd in the hour swim. That's an amazingly low slow-down rate for swimming over three times as long/far:)

I looked around on Google to see if Fleishmann swam in college but didn't find any info. Do you know if Limkemann did???


Yes. He was a good D-3 miler. I want to say he swam at a Pennsylvania school... I know because he swam against my good friend Dano Wells, who swam for St. Johns.

I've swam 50:xx, but I bet the course was shorter (or timing mats placed closer). I swam 50:XX at either IMAZ or IMC in 2009.

Well, in any case, your 51:33 was great given the fact that first out was 49:08. I googled Limkemann and it looks like he swam at the U. of Pittsburgh. Won the Big East 500 and 1650 free titles 3 or 4 times each in his 4 years.


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
ericmulk wrote:
Wow, great race!!! You had the 7th fastest swim overall with a 51:33, only 2:17 behind Brian Fleishmann's 49:16. This must be one of your best iron swims ever, maybe your fastest iron swim??? As others have asked, have you changed anything about your swim training, or did it all just finally come together??? Current 500 scy time??? In any event, great swim and great race!!!


No real changes since Joel and I sort of found what we thought was a good combo last summer. Being able to swim LCM all summer with the kids is a big help. But I think it was really just cumulative.

Don't know 500 time. Part of what we actually did change is that I don't think I really did ANY intervals longer than 150m/yds for eons. I do 3x1000 pull sometimes - and swim them hard - but long rest and that's a very different workout than say, 300s or 400s or 500s or long "intervals." 1000s aren't really intervals in that way...

20x100 on 1:40LCM best average was my best set. 1:15.5-9 for all (1:14.5 for last). Solo in the lane. That was about 4 weeks before IMMT.

That 20 x 100 LCM is very impressive. If you can find that "clean water" at Kona, you'll be golden:)


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
urbantriathlete wrote:
Congrats Jordan:

Thoughts on 1x11 with the 30 gearing - is there a max gradient or length of climb where you'd need to risk swapping the 54 for a 53? Conversely - will you go with 55 for Kona for the Hawi descent?
2:55 seems like a quick marathon given your lead, and it looks like you held consistent throughout. Were you more focused on nailing a solid run vs. saving the legs?

Well, this is one small disadvantage of 1x. You MUST choose an even number of teeth. So 52, 54, 56. At least if you want to stick with a narrow-wide chainring, which I do.
I've won most of my races on a 54... Seems like my "preferred" front ring. I'd go with a 56-11/32 if I was going to try anything different in Hawaii. But I think I'll go 54-11/30. Same as here.
I might go 54-11/32 for something with longer sustained hard climbs. But so far have never needed it. Even at Wildflower...
2:55... At some point, it's harder to run slow. I wanted to be done. On the second lap, I didn't ever push it. I just ran what was comfortable. I'd guess HR was high 130s... Treated it like a steady - but not too hard - long training session.

So, just out of sheer, sheer curiosity, why an even number??? I can't think of any reason why???

Once again, great race and best of luck in Kona!!!


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericmulk] [ In reply to ]
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The narrow-wide chainrings that Jordan uses are sized so that every other tooth is wider than normal, to better engage the chain on the wider links. If you had an odd number, after the first revolution, wide teeth would be slotting into narrow links and the chain would come off.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [neutron95] [ In reply to ]
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neutron95 wrote:
The narrow-wide chainrings that Jordan uses are sized so that every other tooth is wider than normal, to better engage the chain on the wider links. If you had an odd number, after the first revolution, wide teeth would be slotting into narrow links and the chain would come off.

Ah, i see, thanks for the explain. I guess i just don't keep up with bike tech enough:)


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [stevej] [ In reply to ]
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stevej wrote:
Rappstar wrote:
ericmulk wrote:
ajthomas wrote:
ericmulk wrote:
Wow, great race!!! You had the 7th fastest swim overall with a 51:33, only 2:17 behind Brian Fleishmann's 49:16. This must be one of your best iron swims ever, maybe your fastest iron swim??? As others have asked, have you changed anything about your swim training, or did it all just finally come together??? Current 500 scy time??? In any event, great swim and great race!!!


because I know you will find this interesting:

http://www.usms.org/...merID=02ZH2#1650Free

If you look at the results list you will see that Eric S Limkemann - who was also in the race yesterday - went a 17:01 vs Rapp's 18:19.

AJ - Thanks for that link, this is very interesting: Limkemann was 1:18 ahead of Rapp in the 1650 yd, but then only 1:25 ahead in the 4225 yd iron swim, whereas i would've predicted (4225/1650) (1:18) = (2.56) (1.3 min) = 3.33 min or 3:20. I think the IMMT swim was a wetsuit-legal swim so that might be part of it, but of course monty is always pointing out how Jordan is such a "diesel" with his 5300 yd in the 1-hour swim (1:08/100 yd), IOW he was holding 18:41/1650 for a bit over three 1650s in a row. Put another way, Jordan averaged 1:06.6/100 yd for his 18:19.6 for the 1650 vs 1:07.9/100 yd in the hour swim. That's an amazingly low slow-down rate for swimming over three times as long/far:)

I looked around on Google to see if Fleishmann swam in college but didn't find any info. Do you know if Limkemann did???

Yes. He was a good D-3 miler. I want to say he swam at a Pennsylvania school... I know because he swam against my good friend Dano Wells, who swam for St. Johns.

I've swam 50:xx, but I bet the course was shorter (or timing mats placed closer). I swam 50:XX at either IMAZ or IMC in 2009.

Eric swam D-1 at the University of Pittsburgh. Still holds several school records there. 4 time conference champion in the 1650.

Half-right. I can't believe I remembered Pennsylvania correctly. I though St Johns was D-3 for swimming but now that I think about it, duh, Big East. Half smart. Half moron. Typical...


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Did your dad make his flight?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congratulations on the win!

All of my questions have already been covered except for "How much Poutine?"
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Zenmaster28] [ In reply to ]
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Congrats on the big win, Jordan. Great to see you back on top of an IM podium.

After having a pretty poor race at the 70.3 WC at Tremblant, did this race feel like a little bit of redemption?

I wasn't looking, but were there any good barns out on the bike course?


Blog: http://262toboylstonstreet.blogspot.com/
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [monty] [ In reply to ]
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Your "sitting in a pool for 3 hours" example is obtuse. Sitting isn't propelling yourself against gravity and wind/water. Swimming is a non-impact sport. If you're capable of a 50-minute swim but choose to relax at 60, that's way different than someone whose fastest swim potential is 1:30 fighting tooth and nail.

I'm not a world-class runner, and I believe in running lots of easy miles, but I certainly relate to Rapp on this. I get more beat up running 3 miles at 9:30s with my friends than running 6 miles solo at ~8:00. That's because my easy pace is still faster than the average human's. So slowing down even further requires me to either consciously reduce my cadence or my stride length, which changes muscle recruitment and muscular/skeletal interaction. It's not totally unlike training at far above normal speed, which also generally results in muscle soreness and other aches, until your body acclimates to that set of stimuli.

Efficiency is a tricky thing. Read this: http://www.livescience.com/...g-pace-revealed.html
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [HardKnox] [ In reply to ]
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Your "sitting in a pool for 3 hours" example is obtuse. Sitting isn't propelling yourself against gravity and wind/water. Swimming is a non-impact sport. If you're capable of a 50-minute swim but choose to relax at 60, that's way different than someone whose fastest swim potential is 1:30 fighting tooth and nail. //

A few things here. He brought up the swimming analogy, not me. I gave you my example of how is it not comparable, be swimming an hour instead of 50. I use the sitting for 3 hour just to hyper exaggerate my point, not to make it.


And I believe your example could be considered obtuse. I only advised that he run 20 or 30 seconds a mile slower, not minutes like your example. Slowing down a minute and a half is going to severely affect your running style, but 1/2 a minute, not so much. There are of course small considerations in form, but one presumes that runners in his category have run a lot of 7 minute miles in training, without falling apart.


At any rate he had other reasons for running that fast, and they could help him in Hawaii. Placebo can be very powerful, seems like he is taking that tact on many things, like his helmet and other component choices. They feel good, so they become good.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [monty] [ In reply to ]
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Well, it's difficult to pinpoint where those 20-30 seconds start, if that makes sense. Like, does my "easy" range end closer to 8:59, or to 9:29? For somebody whose comfortable pace IS 6:55, dropping to 7:25s might totally wreck his form when he's working against the fatigue of an 8 hour day. But is 6:55 the slowest of his comfortable, or the fastest? He knows better than I.

Let's say he ran the second loop only :20/mile slower. That's 4.5 minutes slower, which is relatively huge (not so much on that day with a 20-minute lead). I'm sure he calculated the risk of jogging it in vs fully executing his plan. Looks like it worked, given his explanation of how good he felt the next day.

I'm not really calling you out. I'm just suggesting that slowtwitch crowd might not be best served by hyper-exaggerated examples. (Especially since, like me, everybody is going to disagree because of their own N=1 experience anyway.)
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericmulk] [ In reply to ]
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ericmulk wrote:
Well, in any case, your 51:33 was great given the fact that first out was 49:08. I googled Limkemann and it looks like he swam at the U. of Pittsburgh. Won the Big East 500 and 1650 free titles 3 or 4 times each in his 4 years.

Limkemann never loses a swim. Frankly I was stunned when I saw Fleishman a minute up on him out of the water, ITU stud swimmer or no. I wonder when and how Fleishman gapped him.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Did you pee in the woods?

Did you pee on a competitor?

Did you use a port-a-potty?


Chris Harris
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [monty] [ In reply to ]
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Don't forget that in the past Jordan has ran a 2:4x. One could easily argue that 2:55 *was* easy
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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On the 2nd lap of the bike, in the congested AG roads, do you:
1) Sling shot around each competitor with a mini draft-and-go?
2) Stay to the left ALWAYS because AG triathletes are terrible bike handlers and may spontaneously explode on course at any given time?

Once you took the lead on the bike, how was the lead vehicle/moto situation? In you way/out of the way?

Alex Arman

Strava
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Let me add my congratulations to the many above. We look forward to many more victories to come.

Can you tell me what derailleur you are using for that 11-30 cassette and whether is it is mechanical or electric?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Not related to this IM...but, how do you make those sweet potato fries in your IG pic from the 4th of July?! Those looked GOOD!
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:

Frame bottle (which I lost on course) was an Elite. Seems to be the bottle of choice. Josh P said it tested well when Zipp tested it, so I bought it off eBay. Makes me feel good to see Jan use it and MANY others who are aerodynamically conscious.

Other than that, pretty much nothing new, though obviously a bunch of new stuff since I last won a race...

Okay, fire away...

So you should have been penalized 6 minutes for abandonment?

Congrats, good to see you back!


Rodney
TrainingPeaks | Altra Running | RAD Roller
http://www.goinglong.ca
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [kny] [ In reply to ]
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kny wrote:
Limkemann never loses a swim. Frankly I was stunned when I saw Fleishman a minute up on him out of the water, ITU stud swimmer or no. I wonder when and how Fleishman gapped him.

That's just not true. There has been plenty of times where he hasn't been the first out of the water, but he is always in the front group. Last year at IMMT is probably the exception for that as he was dealing with some broken ribs and exited the water behind the front group.

If you watched the swim, Eric looked extremely relaxed and just about everyone else looked like they were giving it hell in the water (quick turnover, arms thrashing, etc). Eric has always been an extremely efficient swimmer since I've known him. I'm betting Eric took the swim a little easy as he didn't want to burn any matches in the swim. I'm sure Eric could have kept up with Brian had he wanted to but it's a long day out there and the last couple IM's Eric has crashed the last 10k of the run.

get comfortable being uncomfortable
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [spasmus] [ In reply to ]
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spasmus wrote:
Did your dad make his flight?

He did. He ended up moving his flight until later in the day so he could be at awards. Thanks for asking.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Zenmaster28] [ In reply to ]
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Zenmaster28 wrote:
Congratulations on the win!

All of my questions have already been covered except for "How much Poutine?"

just once after the race. I would have had more. Lots left undone... A reason to come back!


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [natethomas] [ In reply to ]
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natethomas wrote:
Congrats on the big win, Jordan. Great to see you back on top of an IM podium.

After having a pretty poor race at the 70.3 WC at Tremblant, did this race feel like a little bit of redemption?

I wasn't looking, but were there any good barns out on the bike course?

It felt like redemption in many ways, but knowing that this was a "good" course for me and not delivering on it last year was certainly a big one.

There are a TON of good barns out there. One of the best. Syracuse 70.3 is THE best for barns. IMO...


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [fe_dad] [ In reply to ]
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fe_dad wrote:
Did you pee in the woods?

Did you pee on a competitor?

Did you use a port-a-potty?

Plead the 5th.

No.

No.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [stevej] [ In reply to ]
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I don't want to derail (I guess that is not true) this thread but I would love to hear more about Erik's story. I just posted this in another thread but he may very well be the fastest pool swimmer ever ( in the 1650 ) to compete professionally in triathlon. But the thing is he was at his best early in his college career indicating an injury or burnout. And with the talent he has, I wonder, does he swim more than 2500 a week now?
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [doublea334] [ In reply to ]
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doublea334 wrote:
On the 2nd lap of the bike, in the congested AG roads, do you:
1) Sling shot around each competitor with a mini draft-and-go?
2) Stay to the left ALWAYS because AG triathletes are terrible bike handlers and may spontaneously explode on course at any given time?

Once you took the lead on the bike, how was the lead vehicle/moto situation? In you way/out of the way?

Stay to the left ALWAYS. Slingshotting is, IMO, a good way to die.

Lead vehicle was WAY out front on the first lap. Some times when it got a bit close, but only rarely. They did a very good job.

On the second lap, the lead moto was quite far ahead. Actually, at times, too far because they are supposed to clear the way, but they were so far ahead that people didn't realize that I was following and just popped in right behind the moto. There were also some times when it was too close, too. But that's life. Overall, I'd say that vehicle influence was above average at this race. Could have been improved, as always, but considering that people really enjoyed the live coverage, that's part of the challenge.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [HuffNPuff] [ In reply to ]
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HuffNPuff wrote:
Let me add my congratulations to the many above. We look forward to many more victories to come.

Can you tell me what derailleur you are using for that 11-30 cassette and whether is it is mechanical or electric?

Mechanical. Force CX1 with CeramicSpeed pulleys.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Les Paul 1959] [ In reply to ]
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Les Paul 1959 wrote:
Not related to this IM...but, how do you make those sweet potato fries in your IG pic from the 4th of July?! Those looked GOOD!

You need one of these: http://progressiveintl.com/...ce-and-slice-chopper

Cube them up, toss with melted coconut oil, pumpkin pie spice, a little bit of cayenne for kick, salt, pepper.

Convection bake at 375F for about 45min.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [rbuike] [ In reply to ]
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rbuike wrote:
Rappstar wrote:

Frame bottle (which I lost on course) was an Elite. Seems to be the bottle of choice. Josh P said it tested well when Zipp tested it, so I bought it off eBay. Makes me feel good to see Jan use it and MANY others who are aerodynamically conscious.

Other than that, pretty much nothing new, though obviously a bunch of new stuff since I last won a race...

Okay, fire away...

So you should have been penalized 6 minutes for abandonment?

Congrats, good to see you back!

I should have been given a stop-and-go penalty for abandoned equipment. 6 minute penalty is only for intentional littering. I lost the bottle when I hit a bump. I was right near some volunteers (though not an aid station), and I actually saw that they had collected my bottle when I had returned. By the end of the race they had a LOT of bottles, so I think for next year they maybe out to put some plywood over that particular expansion gap.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [stevej] [ In reply to ]
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stevej wrote:
kny wrote:
Limkemann never loses a swim. Frankly I was stunned when I saw Fleishman a minute up on him out of the water, ITU stud swimmer or no. I wonder when and how Fleishman gapped him.

That's just not true. There has been plenty of times where he hasn't been the first out of the water, but he is always in the front group. Last year at IMMT is probably the exception for that as he was dealing with some broken ribs and exited the water behind the front group.

If you watched the swim, Eric looked extremely relaxed and just about everyone else looked like they were giving it hell in the water (quick turnover, arms thrashing, etc). Eric has always been an extremely efficient swimmer since I've known him. I'm betting Eric took the swim a little easy as he didn't want to burn any matches in the swim. I'm sure Eric could have kept up with Brian had he wanted to but it's a long day out there and the last couple IM's Eric has crashed the last 10k of the run.

Yes. I really have no idea what Brian was thinking. We had a really nice group on the way out. Eric was leading setting a nice pace, Brian was in 2nd, Paul in 3rd, and me in 4th. Justin Daerr was with us early, but got dropped (I think) at about 1500m in.

As we made the first turn, Brian shot to the front and jacked the pace like the race was starting all over again. Eric made the - IMO - wise decision to just hold his pace. But that huge surge gapped Paul. I came around Paul, but not fast enough to close the gap (not sure I could have anyway). Paul sat on my feet for maybe 500m or so to recover and then came around me. He came around on my right, and I breathe left, so I didn't notice right away until he already had a gap.

Maybe Flelsihman gets a bonus for first out of the water, but otherwise, I really don't understand his tactics. Eric, on the other hand, paced it like someone who has a lot of experience pacing smartly. I am SURE he could have come out with Fleishman, but he wisely thought about where he wanted to end the day, not where he wanted to end the swim.

For a guy who was, at one time, really "just a swimmer," Eric's progression as an overall triathlete is quite impressive.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ajthomas] [ In reply to ]
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ajthomas wrote:
I don't want to derail (I guess that is not true) this thread but I would love to hear more about Erik's story. I just posted this in another thread but he may very well be the fastest pool swimmer ever ( in the 1650 ) to compete professionally in triathlon. But the thing is he was at his best early in his college career indicating an injury or burnout. And with the talent he has, I wonder, does he swim more than 2500 a week now?

I know he coaches a lot. I hope he comes on and answers. But I get the sense from his twitter posts that he mostly does "maintenance" training in the water and invests most time in the areas with big improvements - bike and run.

We need a thread with lifetime best 1650 times for all the American pros... Mine is 18:19 in 2014. One of my proudest races.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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How is the ventilation on the POC helmet? Looks a lot like the Kask Bambino but no visible vents. Do you find it easier to run off the Dimond than the Shiv?

--

Straightenin' the curves; Flattenin' the hills
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ajthomas] [ In reply to ]
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ajthomas wrote:
I don't want to derail (I guess that is not true) this thread but I would love to hear more about Erik's story. I just posted this in another thread but he may very well be the fastest pool swimmer ever ( in the 1650 ) to compete professionally in triathlon. But the thing is he was at his best early in his college career indicating an injury or burnout. And with the talent he has, I wonder, does he swim more than 2500 a week now?

Did Potts swim the 1650? It looks like Limkemann's collegiate best was 15:13. Chip Berry, who won the swim at LP a few times as a top amateur, had Penn States school record for a number of years with 15:20.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Jordan is dead on about the way the swim went down. I actually had to fight a lot of urges on the swim and the bike not to go harder than my plan. When Brian went I stayed on him for a bit but came to my senses. A similar senario occurred when Jordan came by on the bike. I promised myself to ride at 290 to avoid run issues but it sure was tempting to jump on his wheel. My run still faded a bit but I think it was a good plan. I still need a bit more experience to really show off my run fitness but it's coming...

Also, Andy could take me in a 1650 any day in his prime. 15:13 is good, but not great. I currently swim 20k/week and am right around 16:30 for a stand alone 1650.

Back to the thread... Jordan:
1. Do you have any guilt making the rest of the field look so bad?
2. Did you also get a big goofy grin every time the Dimond hit the descents at full speed?

Fantastic banquet speech btw!

--------------------------------------------------------
http://www.ericlimkemann.com
machines don't win races, muscles do.
Last edited by: EricLimkemann: Aug 18, 15 10:56
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
ajthomas wrote:
I don't want to derail (I guess that is not true) this thread but I would love to hear more about Erik's story. I just posted this in another thread but he may very well be the fastest pool swimmer ever ( in the 1650 ) to compete professionally in triathlon. But the thing is he was at his best early in his college career indicating an injury or burnout. And with the talent he has, I wonder, does he swim more than 2500 a week now?


I know he coaches a lot. I hope he comes on and answers. But I get the sense from his twitter posts that he mostly does "maintenance" training in the water and invests most time in the areas with big improvements - bike and run.

We need a thread with lifetime best 1650 times for all the American pros... Mine is 18:19 in 2014. One of my proudest races.


Congrats on this. This would equate into a sub 24 min 1.2 mile swim. What do you think you need to do to convert the pool swimming into a 23.xx or sub 50 IM swim? It seems like it is just a matter of bringing that ability to an open water race scenario, or do you think you are a better flat water pool swimmer than a rough water open water swimmer. Does your stroke rate/stroke length change pool vs open water?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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18:19 is nothing to sneeze at to be sure, and I don't want you to take this the wrong way, but Andy Potts might shut that thread down from what I can find...15:11.76 from 1997 NCAA's.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [tallswimmer] [ In reply to ]
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tallswimmer wrote:
18:19 is nothing to sneeze at to be sure, and I don't want you to take this the wrong way, but Andy Potts might shut that thread down from what I can find...15:11.76 from 1997 NCAAs.

Assuming we're talking about "all pros past and present", Lars Jorgenson went 15:10 for 1500 LCM at the '88 Trials. He had the fastest swim at Kona 2 or 3 times in the mid-90s.


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [B.McMaster] [ In reply to ]
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B.McMaster wrote:
Great to see you win. It would be even more fun to watch you, T.O. Potts and Hoffman battle it out for all 3 podium spots in October....

You're bike looks great and given that, why don't you offer "that" build on your website? Seems the best we can buy is the premium, but that version does not have a disk or power meter?

Well, maybe Rapp, TO, Potts and Hoffmann can battle it out with Boecherer, Frommhold and Stein for the 3rd podium spot in October behind Frodeno and Kienle ;-)

Achim Traut
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericmulk] [ In reply to ]
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Assuming we're talking about "all pros past and present", Lars Jorgenson went 15:10 for 1500 LCM at the '88 Trials. He had the fastest swim at Kona 2 or 3 times in the mid-90s. //

I put this in the other thread, but will also put it here since we have gone off tangent:


As someone else stated, Lars Jorgensen definitely had a faster PR, but then again he was never a pro triathlete. I'm sure there are many, many faster, but also not pro triathletes. So to your question;

In may day there were maybe 5 or 6 that were around that fast, or even faster, and all pro triathletes. Of course you have to extrapolate a little bit on what each swam and in what era. For example, did Eric do his swim in the cheater suits? He certainly did it in more recent times that the guys I raced, their PR's would have been in the 70's and early 80's. And some did not swim the mile, but like the 500 or 400IM, or even backstroke.

So off the top of my head, Paul Donahue who was a CA guy that swam distance, and I believe at one point was the fastest OW swimmer in the world. For sure was in the ball park, maybe even faster.

Rob Mackle, an Indiana swimmer during the hey day. Think his specialty was the 500, went low 4;20's. So probably extrapolate that out to low 15's for the mile too.


Wolfgang Deittrich, a German pro that had a lot of success at hawaii, and everywhere else. He was a 400 IM'er, went mid 4;20's for LCM. Also the only guy to come out on Lars Jorgensen's feet in hawaii when we was setting those 46+ records.


Djan Madruga,was a Brazilian olympic swimmer, and as far as i know the real fastest ever pro triathlete swimmer. In the mid 70's he was on olympic teams and I believe had PR's in the 400LCM of around 3;53, 800LCM under 8 minutes, and around 15;15 for the 1500LCM. He moved to my area after the 70's to swim at Mission Viejo with the likes of Brian Goodell, who I think was the only guy beating him. Brian did 15;01 I believe, and that was in the cave man days of swimming pools, suits, and such. You could lop off 10 seconds at least for modern advances. I think he got 4th in the 400 in the olympics once, and even swam backstroke and the 400IM. Think he was mid to low 4;20's in the IM, don't know his back times, but he swam some big meets doing that stroke, including the olympics i believe, so had to be pretty fast.


He was a really great guy and fried of mine, and I believe was the one to bring the first Ironman to Brazil. He also was top 3 a couple times in the national olympic distance champs in hilton head I believe, so certainly a pro back in the 80's. If someone beats those times, I want to see it on paper! (-;
Last edited by: monty: Aug 18, 15 12:22
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congratulations Jordan! Would you please post your acceptance speech on your website, so we all can enjoy it?

Thanks,
Sharon

Festina Lente
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [docpeachey] [ In reply to ]
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As a pro to a poor age grouper with hopes of getting faster, what would you say is the best bang for your $ or time? Joining a tri club, masters swim, a coach, [pink font] race wheels [/pink font], etc?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Li0nel1234] [ In reply to ]
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Did Specialized reach out to you after your win?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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I just wanted to jump on and say congrats on a great race.

I was happy to see you knock it out of the park. It's a great course that suits you really well!

Best in Kona.


Brandon Marsh - Website | @BrandonMarshTX | Cervelo | RokaWetsuits | 1stEndurance | ATC Bikeshop |
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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First, congrats on another IM win.


Your "ad astra per aspera" speech after winning IM Canada 2011 was inspirational. Should we be looking for copies of the remarks you made after IMMT?


Jed
http://www.RADplusSPORTS.com/news - Real-time ANT+ Display trainer software

"If you want to ride by the Force, you had better make sure that you are a real Jedi." - FastYellow (6/13/2011)
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [monty] [ In reply to ]
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monty wrote:

Assuming we're talking about "all pros past and present", Lars Jorgenson went 15:10 for 1500 LCM at the '88 Trials. He had the fastest swim at Kona 2 or 3 times in the mid-90s. //
I put this in the other thread, but will also put it here since we have gone off tangent:
As someone else stated, Lars Jorgensen definitely had a faster PR, but then again he was
never a pro triathlete.
monty wrote:


Monty - I hate to dispute you but I pulled out my old race results from the '97 and '98 Memphis in May triathlons, and Lars most definitely did race as a pro in those two years. In '97 he finished 8th out of 21 pros with a 1:52:41, 5:11 behind Mark Bates's winning time of 1:47:30. In '98, he was 16th of 25 pros in 1:57:55, 8:34 behind Vic Perini's 1:49:21.

Using the Swimswam time conversion tool, Lars's 15:10.13 LCM converts to a 14:52.28 for SCY.


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
Last edited by: ericmulk: Aug 18, 15 20:15
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congrats again. You put on a real clinic. I can't say I enjoyed the class, but you sure had me captivated. I read your blog after IMTX and you sounded like you were losing a bit of the desire to continue to pursue high performance triathlon. Hopefully this renews the drive.

I am curious as to what your peak weekly training volume is. I am also curious as to what your longest bike and runs are. Finally, I am curious what your longest continuous workout is.

Also, do you do anything for heat acclimatization?

http://www.lsanderstri.com
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Jordan,
Congratulations on your win. I rank you up there with other great sportsmen and comebackers.
Just curious, because I've been out of the loop for a while, did you solve your gut issues? What did you do?

_________________
Dick

Take everything I say with a grain of salt. I know nothing.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [monty] [ In reply to ]
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Benjamin Sanson was low 15's.

monty wrote:

Assuming we're talking about "all pros past and present", Lars Jorgenson went 15:10 for 1500 LCM at the '88 Trials. He had the fastest swim at Kona 2 or 3 times in the mid-90s. //

I put this in the other thread, but will also put it here since we have gone off tangent:


As someone else stated, Lars Jorgensen definitely had a faster PR, but then again he was never a pro triathlete. I'm sure there are many, many faster, but also not pro triathletes. So to your question;

In may day there were maybe 5 or 6 that were around that fast, or even faster, and all pro triathletes. Of course you have to extrapolate a little bit on what each swam and in what era. For example, did Eric do his swim in the cheater suits? He certainly did it in more recent times that the guys I raced, their PR's would have been in the 70's and early 80's. And some did not swim the mile, but like the 500 or 400IM, or even backstroke.

So off the top of my head, Paul Donahue who was a CA guy that swam distance, and I believe at one point was the fastest OW swimmer in the world. For sure was in the ball park, maybe even faster.

Rob Mackle, an Indiana swimmer during the hey day. Think his specialty was the 500, went low 4;20's. So probably extrapolate that out to low 15's for the mile too.


Wolfgang Deittrich, a German pro that had a lot of success at hawaii, and everywhere else. He was a 400 IM'er, went mid 4;20's for LCM. Also the only guy to come out on Lars Jorgensen's feet in hawaii when we was setting those 46+ records.


Djan Madruga,was a Brazilian olympic swimmer, and as far as i know the real fastest ever pro triathlete swimmer. In the mid 70's he was on olympic teams and I believe had PR's in the 400LCM of around 3;53, 800LCM under 8 minutes, and around 15;15 for the 1500LCM. He moved to my area after the 70's to swim at Mission Viejo with the likes of Brian Goodell, who I think was the only guy beating him. Brian did 15;01 I believe, and that was in the cave man days of swimming pools, suits, and such. You could lop off 10 seconds at least for modern advances. I think he got 4th in the 400 in the olympics once, and even swam backstroke and the 400IM. Think he was mid to low 4;20's in the IM, don't know his back times, but he swam some big meets doing that stroke, including the olympics i believe, so had to be pretty fast.


He was a really great guy and fried of mine, and I believe was the one to bring the first Ironman to Brazil. He also was top 3 a couple times in the national olympic distance champs in hilton head I believe, so certainly a pro back in the 80's. If someone beats those times, I want to see it on paper! (-;
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Diabolo] [ In reply to ]
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Low 15s SCM or LCM???


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericmulk] [ In reply to ]
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LCM.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Diabolo] [ In reply to ]
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Diabolo wrote:
LCM.

Really??? Well, in that case, he and Lars are prob pretty close to tied:)


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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What kind of saddle bag did you have behind your saddle? It looks like you have the gorilla cage attached to the saddle bag. Is that correct?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Hello Rappstar and All,

Great race!

Decisive win ....

Thanks for answering questions.

.

Cheers, Neal

+1 mph Faster
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
trimac2 wrote:
Great race! Congrats! What was your nutrition plan on race day?


My normal pre-race breakfast. With some very slight tweaks.
- bottle of Ultragen made with chocolate almond milk
- banana
- 2x Envirokidz rice krispy bar
- 6x laughing giraffe snackaroons (they made them smaller, so it's 1.5 to a serving now instead of 1)

That's about 1200 calories.

Bike:
2x24oz bottles with 8 scoops EFS pro on bike. I had my Elite bottle with 10 scoops in it, but I lost that early on, so I drank more gatorade to make up for the extra calories.
2x21oz bottles with 6 scoops EFS pro in special needs.
Drank 4 bottles of gatorade.

That's about 1700 calories

Coke and Gatorade at every aid station on run.

Can you detail breakfast & nutrition timing pre/during race (including dinner day before)? Thanks! And great race
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congratulations Jordan! I've long been a fan of yours and believe you're perspective on our sport is refreshing. I just finished reading your Beam Bike article in Lava this am before seeing your result. Always find anything and everything you write to be beneficial. Glad to see you're back especially after a few tough races and I hope you had a smile on your face the whole way to your victory.

My question(s) if I may are ...
With you being a known strong biker, did you find any point on the tough Tremblant course where your 1x system was a hinderance? (assuming you kept your typical setup)
Do you think somebody who is less formidable on the bike would have difficulty with such a system?
Last but not least, what was the best equipment choice you made for this race?

------
"Train so you have no regrets @ the finish line"
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congratulations on a great race!

Can I ask where you are getting your Vredestein latex tubes from?
I'm struggling to find ones with the 32mm valve.


Cheers

Phil
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Is the dimond really faster than your old Shiv?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [cshowe80] [ In reply to ]
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cshowe80 wrote:
Do you think somebody who is less formidable on the bike would have difficulty with such a system?

Yes. I think most ager's would need a 34/36x28 on that course. Even a 39x28 is considerably smaller than a 50x32.

I averaged 3.9 w/kg on that course at 70.3 worlds last year, climbed at probably 4.3 w/kg, and definitely needed the 39x28 on the climbs at the end.

___________________
Twitter | Kancman | Blog
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congrats!
What was your taper like? 2 weeks (or less)? Did you go down by a certain percentage? Intensities, etc.? Thanks for doing this.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congrats Rappstar!
I remember leading you to the finish for IM NYC when i was the bike volunteer leading you. You had a great run.

So my question, how did you train when your kids were younger? Being a new dad now, I feel that training takes time away from my daughter which is the utmost important. I didn't sign up for an IM this year or next (trying for next child soon).

thanks
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [More Cowbell] [ In reply to ]
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More Cowbell wrote:
How is the ventilation on the POC helmet? Looks a lot like the Kask Bambino but no visible vents. Do you find it easier to run off the Dimond than the Shiv?

--

ventilation on the POC is surprisingly good. I'm not sure how. But it gets good flow. Really a great helmet.

I don't really notice much difference between the two. I might on really rough roads, but even there, I feel like you can be judicious in your tire pressure selection. That said, I've never had issues running off any bike, so I'm not sure I'm the best person to ask this. I feel I run equally well of both bikes which are the same as my nosecone Shiv which was the same as my Transition which was the same as my DA.

For sure you notice the damping of the beam on rough roads, but Tremblant has outstanding pavement.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [EricLimkemann] [ In reply to ]
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EricLimkemann wrote:
Jordan is dead on about the way the swim went down. I actually had to fight a lot of urges on the swim and the bike not to go harder than my plan. When Brian went I stayed on him for a bit but came to my senses. A similar senario occurred when Jordan came by on the bike. I promised myself to ride at 290 to avoid run issues but it sure was tempting to jump on his wheel. My run still faded a bit but I think it was a good plan. I still need a bit more experience to really show off my run fitness but it's coming...

Also, Andy could take me in a 1650 any day in his prime. 15:13 is good, but not great. I currently swim 20k/week and am right around 16:30 for a stand alone 1650.

Back to the thread... Jordan:
1. Do you have any guilt making the rest of the field look so bad?
2. Did you also get a big goofy grin every time the Dimond hit the descents at full speed?

Fantastic banquet speech btw!

1. Until the last 10km, I was still running with some fear. We've all seen Ironman blowups. So it wasn't intentional. That said, no, I don't feel bad. Wink

2. I'm a very tentative descender. I much prefer uphill to downhill. That said, on the first lap, railing the Duplessie descent was wicked fun...


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [devashish_paul] [ In reply to ]
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devashish_paul wrote:
Rappstar wrote:
ajthomas wrote:
I don't want to derail (I guess that is not true) this thread but I would love to hear more about Erik's story. I just posted this in another thread but he may very well be the fastest pool swimmer ever ( in the 1650 ) to compete professionally in triathlon. But the thing is he was at his best early in his college career indicating an injury or burnout. And with the talent he has, I wonder, does he swim more than 2500 a week now?


I know he coaches a lot. I hope he comes on and answers. But I get the sense from his twitter posts that he mostly does "maintenance" training in the water and invests most time in the areas with big improvements - bike and run.

We need a thread with lifetime best 1650 times for all the American pros... Mine is 18:19 in 2014. One of my proudest races.


Congrats on this. This would equate into a sub 24 min 1.2 mile swim. What do you think you need to do to convert the pool swimming into a 23.xx or sub 50 IM swim? It seems like it is just a matter of bringing that ability to an open water race scenario, or do you think you are a better flat water pool swimmer than a rough water open water swimmer. Does your stroke rate/stroke length change pool vs open water?

What I really need is to swim in a competitive open water environment regularly with other world class triathletes. Like I did when I trained with Simon. But that's not practical. I can probably find a way to do it in blocks, but doubtfully consistently enough. So until then, it's just continuing to chip away in the pool.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [docpeachey] [ In reply to ]
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docpeachey wrote:
Congratulations Jordan! Would you please post your acceptance speech on your website, so we all can enjoy it?

Thanks,
Sharon

I'm posting it on ST later today.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Li0nel1234] [ In reply to ]
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Li0nel1234 wrote:
As a pro to a poor age grouper with hopes of getting faster, what would you say is the best bang for your $ or time? Joining a tri club, masters swim, a coach, [pink font] race wheels [/pink font], etc?

Find a good tri club. That's almost free. From there, a good bike fit is the next best thing. Good group of peers + top-shelf professional bike fit will make this sport a lot more enjoyable for the lowest $.

WAY too many age groupers choose the inverse. They pay loads of money for a coach with dubious credentials and then invest no money in their bike position.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Curious what does this weeks training look like, roughly, given that you want to bounce back for another Ironman so soon?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Mike Alexander] [ In reply to ]
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Mike Alexander wrote:
Did Specialized reach out to you after your win?

Specialized is a big company. So the company, as a whole, can't really "reach out." But yes, I heard from friends of mine within the company.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [trijedi] [ In reply to ]
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trijedi wrote:
First, congrats on another IM win.


Your "ad astra per aspera" speech after winning IM Canada 2011 was inspirational. Should we be looking for copies of the remarks you made after IMMT?

I will post them on ST later today.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [LSandersTri] [ In reply to ]
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LSandersTri wrote:
Congrats again. You put on a real clinic. I can't say I enjoyed the class, but you sure had me captivated. I read your blog after IMTX and you sounded like you were losing a bit of the desire to continue to pursue high performance triathlon. Hopefully this renews the drive.

I am curious as to what your peak weekly training volume is. I am also curious as to what your longest bike and runs are. Finally, I am curious what your longest continuous workout is.

Also, do you do anything for heat acclimatization?

Peak week was 27.5hrs.

Longest bike was just over 6hrs.

Longest run was 2:15.

Longest continuous workout was 7hrs - that ride was 6:15 and then 45min run off the bike. https://www.strava.com/activities/354941946 & https://www.strava.com/activities/354942115

We lucked out with the weather at home having atypically high humidity, so I took advantage of that. So I didn't do any heat-specific indoor training (I have in the past). But plenty of workouts designed around heat acclimatization while I was outside. Like, I specifically choose to ride or run during the hottest part of the day. I seek out the tough conditions during training rather than avoiding them. Though, at other times, for easier workouts, I also seek out easier conditions. I do my hard training in the hard conditions as much as I can.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [docfuel] [ In reply to ]
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docfuel wrote:
Jordan,
Congratulations on your win. I rank you up there with other great sportsmen and comebackers.
Just curious, because I've been out of the loop for a while, did you solve your gut issues? What did you do?

Not sure what you are referring to. Only ever had GI issues at one race - IMAZ 2011. That was a long time ago. And I think that was food poisoning...


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [krez] [ In reply to ]
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krez wrote:
What kind of saddle bag did you have behind your saddle? It looks like you have the gorilla cage attached to the saddle bag. Is that correct?

SciCon Phantom 230.

No. The XLab mount is mounted directly to the seatpost. The bag fits in the gap.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Thomas Gerlach] [ In reply to ]
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Thomas Gerlach wrote:
Rappstar wrote:

Okay, fire away...

Was it a Rappstar special cooked chain or a certified FF chain for this one?

CeramicSpeed UFO chain for this one.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [julcicc] [ In reply to ]
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julcicc wrote:
Rappstar wrote:
trimac2 wrote:
Great race! Congrats! What was your nutrition plan on race day?


My normal pre-race breakfast. With some very slight tweaks.
- bottle of Ultragen made with chocolate almond milk
- banana
- 2x Envirokidz rice krispy bar
- 6x laughing giraffe snackaroons (they made them smaller, so it's 1.5 to a serving now instead of 1)

That's about 1200 calories.

Bike:
2x24oz bottles with 8 scoops EFS pro on bike. I had my Elite bottle with 10 scoops in it, but I lost that early on, so I drank more gatorade to make up for the extra calories.
2x21oz bottles with 6 scoops EFS pro in special needs.
Drank 4 bottles of gatorade.

That's about 1700 calories

Coke and Gatorade at every aid station on run.

Can you detail breakfast & nutrition timing pre/during race (including dinner day before)? Thanks! And great race

Finish breakfast by 4:30AM. (6:36AM start)

Finish dinner by 7:30PM night before.

Drink about every 15min during the race on bike. Drink at every aid station on run.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
Li0nel1234 wrote:
As a pro to a poor age grouper with hopes of getting faster, what would you say is the best bang for your $ or time? Joining a tri club, masters swim, a coach, [pink font] race wheels [/pink font], etc?


Find a good tri club. That's almost free. From there, a good bike fit is the next best thing. Good group of peers + top-shelf professional bike fit will make this sport a lot more enjoyable for the lowest $.

WAY too many age groupers choose the inverse. They pay loads of money for a coach with dubious credentials and then invest no money in their bike position.

Thanks for doing this it's unreal being able to pick the brain of a Pro. You're awesome! Congrats on the win and I wish you the best in training for Kona I'll be rooting for you!
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [cshowe80] [ In reply to ]
Quote | Reply
cshowe80 wrote:
Congratulations Jordan! I've long been a fan of yours and believe you're perspective on our sport is refreshing. I just finished reading your Beam Bike article in Lava this am before seeing your result. Always find anything and everything you write to be beneficial. Glad to see you're back especially after a few tough races and I hope you had a smile on your face the whole way to your victory.

My question(s) if I may are ...
With you being a known strong biker, did you find any point on the tough Tremblant course where your 1x system was a hinderance? (assuming you kept your typical setup)
Do you think somebody who is less formidable on the bike would have difficulty with such a system?
Last but not least, what was the best equipment choice you made for this race?

I did not. I used the 30 in the back more than I thought I might, which makes me think when I race in MT again, I'll bring an 11-32 just to try it out on the course and see which I like better.

No. You just need to be judicious in your gearing choices. Like, I think many people would do really well with 52-11/36. That's the same as 39-27 in the back and almost 53-11 in the front for plenty of speed with a tailwind or descending. If you are a heavier rider - so good overall power but maybe not great w:kg, then 50-11/36 would probably be just fine.

I don't know if I can say one thing. Ironman is a long day. It's a lot of little things added together. I guess I'm glad I switched helmets. But I wouldn't say that was the "best" decision I made...


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Phil Hodson] [ In reply to ]
Quote | Reply
Phil Hodson wrote:
Congratulations on a great race!

Can I ask where you are getting your Vredestein latex tubes from?
I'm struggling to find ones with the 32mm valve.


Cheers

Phil

eBay. 42mm not 32mm.

http://www.ebay.com/...;hash=item2c96d4e4d4


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [sentania] [ In reply to ]
Quote | Reply
sentania wrote:
Is the dimond really faster than your old Shiv?

Yes. But both are very fast bikes. The Dimond is a "lot" faster for me, given that small time gains are really important as a pro. But the Shiv is still a great bike.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [CamDukio] [ In reply to ]
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CamDukio wrote:
Congrats!
What was your taper like? 2 weeks (or less)? Did you go down by a certain percentage? Intensities, etc.? Thanks for doing this.

2 weeks.

It's not formulaic in terms of percentage drop. Basically, the week is pretty much normal except that long ride and long run are shorter. And some easy workouts are a tad shorter. Intensity drops less than volume.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [baldiesrt] [ In reply to ]
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baldiesrt wrote:
Congrats Rappstar!
I remember leading you to the finish for IM NYC when i was the bike volunteer leading you. You had a great run.

So my question, how did you train when your kids were younger? Being a new dad now, I feel that training takes time away from my daughter which is the utmost important. I didn't sign up for an IM this year or next (trying for next child soon).

thanks

I wouldn't say it was that different. I feel like this is maybe the worst area where I can give advice. Training is my job. This is essentially like asking you how you go to work when you have kids. You just do. It's what you have to do.

My advice, though, is basically this:
- figure out how much time you have available to you after you subtract everything else you need to do: eat, sleep, work, time with family, etc, etc, etc. BE COMPREHENSIVE. DO NOT THINK ABOUT TRAINING. ONLY THINK ABOUT WHAT YOU NEED TO DO. DO NOT SHORTCHANGE SLEEP.

- then, once you have everything you need to do sorted and know how much time you have available, THEN you decide how much of that time you want to spend training. THEN you decide how to optimize that time.

Too many people try to make their lives fit around their training rather than vice versa.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
cshowe80 wrote:
Congratulations Jordan! I've long been a fan of yours and believe you're perspective on our sport is refreshing. I just finished reading your Beam Bike article in Lava this am before seeing your result. Always find anything and everything you write to be beneficial. Glad to see you're back especially after a few tough races and I hope you had a smile on your face the whole way to your victory.

My question(s) if I may are ...
With you being a known strong biker, did you find any point on the tough Tremblant course where your 1x system was a hinderance? (assuming you kept your typical setup)
Do you think somebody who is less formidable on the bike would have difficulty with such a system?
Last but not least, what was the best equipment choice you made for this race?


I did not. I used the 30 in the back more than I thought I might, which makes me think when I race in MT again, I'll bring an 11-32 just to try it out on the course and see which I like better.

No. You just need to be judicious in your gearing choices. Like, I think many people would do really well with 52-11/36. That's the same as 39-27 in the back and almost 53-11 in the front for plenty of speed with a tailwind or descending. If you are a heavier rider - so good overall power but maybe not great w:kg, then 50-11/36 would probably be just fine.

I don't know if I can say one thing. Ironman is a long day. It's a lot of little things added together. I guess I'm glad I switched helmets. But I wouldn't say that was the "best" decision I made...

Thanks for the reply and for keeping up your contributions to ST and the larger Triathlon community :-)

------
"Train so you have no regrets @ the finish line"
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [sib1] [ In reply to ]
Quote | Reply
sib1 wrote:
Curious what does this weeks training look like, roughly, given that you want to bounce back for another Ironman so soon?

This week I am supposed to do one "activity" each day. I couldn't do that on Monday (travel). And yesterday, I owed my family time, so I basically just walked a bunch, albeit a bunch while carrying one or both girls. I'm hoping I might be able to swim a little today and tomorrow though.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Thanks Jordan
Guess that's why I'm struggling to find them!

Phil
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
baldiesrt wrote:
Congrats Rappstar!
I remember leading you to the finish for IM NYC when i was the bike volunteer leading you. You had a great run.

So my question, how did you train when your kids were younger? Being a new dad now, I feel that training takes time away from my daughter which is the utmost important. I didn't sign up for an IM this year or next (trying for next child soon).

thanks


I wouldn't say it was that different. I feel like this is maybe the worst area where I can give advice. Training is my job. This is essentially like asking you how you go to work when you have kids. You just do. It's what you have to do.

My advice, though, is basically this:
- figure out how much time you have available to you after you subtract everything else you need to do: eat, sleep, work, time with family, etc, etc, etc. BE COMPREHENSIVE. DO NOT THINK ABOUT TRAINING. ONLY THINK ABOUT WHAT YOU NEED TO DO. DO NOT SHORTCHANGE SLEEP.

- then, once you have everything you need to do sorted and know how much time you have available, THEN you decide how much of that time you want to spend training. THEN you decide how to optimize that time.

Too many people try to make their lives fit around their training rather than vice versa.

As a new dad, this hits home with me. I find cycling to be the hardest to fit in, as it requires the longest blocks of time away from my family. Unlike many age groupers, I do almost no training on the weekends. This is absolutely detrimental to my triathlon performance, but it makes my weekends extremely valuable to me as that's when I really get to spend QUALITY time with my family.

/kj

http://kjmcawesome.tumblr.com/
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
How did you manage to outrun the Domo?
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Hi Jordan,

I'm late on this one but congrats on a very nice win ! Great to see you back at you level and happy you'll be on the Kona starting list, exciting year in Kona !

I have four questions I hope you can answer :

1) LG Tri-Suit, the one I have seem to have a jersey attached to a short in the rear with a small mesh at the top of the short in the front. Maybe it's the black and white version you have but it doesn't seem to be exactly the same we can buy, yours seem more like a one piece suit with no overlap (like the Fusion), so is it custom or it's the same M-2 we can buy ?

2) Helmet, it seems you did not test the POC in the tunnel and Jim@ero often said without testing the LG P-09 is a good bet, it also has a visor that is pretty nice and it's easy to put on. Since you have a partnership with LG, any reason why you did not consider the P-09 before the POC ? or maybe you did and it did not work out ?

3) How did you loose the Elite bottle, user mistake or it "can" go away with vibrations on rougher roads ? This was one bottle I consider, having tried other aero bottle so your feedback will be helpful.

4) Newton : any reason why you use Distance S III and not the newer version ? Do you believe the "lugs" make you faster compare to other shoes you've ran in ?

Thanks a lot in advance for your feedback and good luck with everything that will come next !
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Hi Jordan

I screamed at you 3 times "grande" (bike and run!)

u are skinny as it gets but on the bike u are like 1 foot wide at the most (shoulder to shoulder); I bet that helps a ton aero wise!

nothing really to say other than congratulations again!!!!


The entire event (IM) is like "death by 1000 cuts" and the best race is minimizing all those cuts and losing less blood than the other guy. - Dev
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Congrats on a great race Jordan! It's good to see you on top again.

I know you've ridden, essentially, the same position for quite a while. Have you given consideration to making tweaks to improve your aerodynamics? Not saying they necessarily need improving. Just curious.

For example, one thing I've always noticed about your position is that your elbows are spaced relatively wide, and also directly under your shoulders. Surely this is a very stable elbow position that's comfortable for 112 miles. However, the result, I *think*, is that this causes your shoulders to be pretty wide given your body frame size. Have you, or would you, ever test out a slightly longer/higher/narrower elbow position to better facilitate rolling your shoulders in without changing your hip angle? Or do you primarily consider comfort, given the distances you're racing?
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Do you carb load, and if so which protocol do you use?
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Gjadams] [ In reply to ]
Quote | Reply
Jordan-

The swim set you described above, the bread & butter set, do you do the bands & paddles with a buoy?

It is interesting to me because I think body position is one of, if not the most important aspect of swimming fast that most people don't appreciate, & those of use that have swam for a long time underappreciate.
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [pyf] [ In reply to ]
Quote | Reply
pyf wrote:
Hi Jordan,

I'm late on this one but congrats on a very nice win ! Great to see you back at you level and happy you'll be on the Kona starting list, exciting year in Kona !

I have four questions I hope you can answer :

1) LG Tri-Suit, the one I have seem to have a jersey attached to a short in the rear with a small mesh at the top of the short in the front. Maybe it's the black and white version you have but it doesn't seem to be exactly the same we can buy, yours seem more like a one piece suit with no overlap (like the Fusion), so is it custom or it's the same M-2 we can buy ?

2) Helmet, it seems you did not test the POC in the tunnel and Jim@ero often said without testing the LG P-09 is a good bet, it also has a visor that is pretty nice and it's easy to put on. Since you have a partnership with LG, any reason why you did not consider the P-09 before the POC ? or maybe you did and it did not work out ?

3) How did you loose the Elite bottle, user mistake or it "can" go away with vibrations on rougher roads ? This was one bottle I consider, having tried other aero bottle so your feedback will be helpful.

4) Newton : any reason why you use Distance S III and not the newer version ? Do you believe the "lugs" make you faster compare to other shoes you've ran in ?

Thanks a lot in advance for your feedback and good luck with everything that will come next !

1) It is the standard suit Just as you describe. Probably just my design scheme that makes it seem different. It's a stock M-2 in size medium. Just graphically specific to me. At some point, LG wants to do a custom fit session, but mostly because I want longer sleeves (to my elbow). But still, the basics of the suit will be unchanged.

2) I wanted a helmet that had a shorter tail than the McLaren. The P-09 is almost identical in design to the McLaren. On the one hand, that's a positive because both are fast aerodynamically. But on the other hand, I sort of wanted something that was more different because I had sort of lost confidence in that design. So I didn't try it. I definitely considered it. But decided it was too similar to the McLaren.

3) It got ejected. I used to have a policy of ALWAYS taping an aero bottle in place until I at least got it empty. Most of them do fine when the bottle is half full or so, but not when the bottle is at it's heaviest. I was going to drink it in the first hour or so, but I lost it very soon into the race. I really like everything about the design, so I'll probably figure out a way to make it more secure. I used to put velcro on the bottom of the Virtue bottle for this reason as well.

4) Yes. The overwhelming majority of the weight savings on the IV came from "leaning down" the tongue. The new shoe has a much thinner and, critically, shorter tongue. That makes it much harder to pull on (with elastic laces) in transition. I'm somewhat ambivalent on the lugs. I do like them on paved roads a lot. I do think they compromise somewhat the performance of the shoe when you make turns. But in both cases, it's marginal. Overall, I really like the shoe because it is a low drop shoe that isn't minimal (like a racing flat) or maximal (like a big Hoka). It has a wide midsole rather than a stiff shank for support. And it's just a comfy shoe. Put it this way. If you took away the lugs, I think I'd still like the shoe. If you changed the dimensions of the sole but kept the lugs, I probably would not like the shoe. The whole of the shoe is more critical, I believe, than just the lugs.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Landyachtz] [ In reply to ]
Quote | Reply
Landyachtz wrote:
Congrats on a great race Jordan! It's good to see you on top again.

I know you've ridden, essentially, the same position for quite a while. Have you given consideration to making tweaks to improve your aerodynamics? Not saying they necessarily need improving. Just curious.

For example, one thing I've always noticed about your position is that your elbows are spaced relatively wide, and also directly under your shoulders. Surely this is a very stable elbow position that's comfortable for 112 miles. However, the result, I *think*, is that this causes your shoulders to be pretty wide given your body frame size. Have you, or would you, ever test out a slightly longer/higher/narrower elbow position to better facilitate rolling your shoulders in without changing your hip angle? Or do you primarily consider comfort, given the distances you're racing?

I've tried riding narrower than that in terms of elbow position. It's just not sustainable. I used to ride about 20mm wider, but that was like 2008. It took about a month to adapt when I went narrower, so that was my benchmark. When I tried dropping another 20mm, even after a month I just wasn't comfortable, so i switched back. I'd consider trying this again, but would need to know just how much faster it was.

The one I'm going to work on - maybe before Kona, but probably not - is hand position. I want to raise my hands higher. Not like praying mantis high. But higher. I have some new custom extensions from Zipp to facilitate this. I have been working on this on the road currently with grip position. Like holding the shifters with just my pinkies rather than whole hand.

So yes, I'd consider moving my elbows narrower, but ONLY narrower; not further away and not narrower/further. And I'd move my hands up/down. But that's it. The hands thing is almost certain to change. The elbows? Not until I can get back in the tunnel to know if it's even worth testing on the road.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Gjadams] [ In reply to ]
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Gjadams wrote:
Do you carb load, and if so which protocol do you use?

Yes. The one where I eat a lot of carbs before the race. Wink

In all seriousness, I just try to eat my normal balanced diet leading into the race and to have a bit larger portions than normal the day before. I consume a lot of carbs anyway, so I don't really change anything. I just maybe skew the ratio a bit more towards carbs in the few days before the race. Like, I eat rice & eggs for lunch a lot. So before the race, I'd have more rice - but the same # of eggs - for a meal.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [turningscrews] [ In reply to ]
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turningscrews wrote:
Jordan-

The swim set you described above, the bread & butter set, do you do the bands & paddles with a buoy?

It is interesting to me because I think body position is one of, if not the most important aspect of swimming fast that most people don't appreciate, & those of use that have swam for a long time underappreciate.

There is no pull buoy on that set. Band is ONLY the band. Paddles ONLY the paddles. I do a lot of pulling with all gear - buoy+band+paddles - but not for those two sets. By design. Because doing it without a buoy forces you to work on body position, especially band only. When I use the buoy, it's because I want to focus on fitness and use the buoy to help keep body position good even as I get tired.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Yeah, if you can't adapt to it in a month then it's certainly just not going to work for you. I just look at a position like Jan Frodeno's (who I think exhibits what I was talking about), and compared to yours (obviously you're not the exact same body type) I have to think you're leaving some watts on the table. However, it may not be worth the tradeoffs. The elbows forward, I think, is essential to comfortably rolling in your shoulders. It doesn't take much, but IME it makes a big difference in the effort required to get your shoulders narrow. Just food for thought for a potential tunnel trip or ERO trip.


Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
turningscrews wrote:
Jordan-

The swim set you described above, the bread & butter set, do you do the bands & paddles with a buoy?

It is interesting to me because I think body position is one of, if not the most important aspect of swimming fast that most people don't appreciate, & those of use that have swam for a long time underappreciate.

Thank you! Obviously your crazy fit in the pool to do that set with the bands only. I always convince my non-swimmer triathlete friends to try my band at the pool, & they rarely make it 15 yds. I think the band is extremely valuable.


There is no pull buoy on that set. Band is ONLY the band. Paddles ONLY the paddles. I do a lot of pulling with all gear - buoy+band+paddles - but not for those two sets. By design. Because doing it without a buoy forces you to work on body position, especially band only. When I use the buoy, it's because I want to focus on fitness and use the buoy to help keep body position good even as I get tired.
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [turningscrews] [ In reply to ]
Quote | Reply
I've done 500m+ in open water band only. But like most, I could barely get across the pool the first time I tried it. It is THE best tool for adult onset swimmers, IMO.

http://thetriathlonbook.blogspot.ca/...e-forgotten.html?m=1


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Landyachtz] [ In reply to ]
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Landyachtz wrote:
Yeah, if you can't adapt to it in a month then it's certainly just not going to work for you. I just look at a position like Jan Frodeno's (who I think exhibits what I was talking about), and compared to yours (obviously you're not the exact same body type) I have to think you're leaving some watts on the table. However, it may not be worth the tradeoffs. The elbows forward, I think, is essential to comfortably rolling in your shoulders. It doesn't take much, but IME it makes a big difference in the effort required to get your shoulders narrow. Just food for thought for a potential tunnel trip or ERO trip.


I think Jan is less stretched out now.



This coincides with his move to slightly higher hands.

I do not know if he is wider in elbows though.




"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Earlier in this thread, you said you do most of your riding on the road bike. I think it was you or Dan who said the back and forth between road and tri bike is pretty seamless if you keep the same leg extension and hip angle. So given all this, are you riding mainly road bike for safety/control on public roads. I find I am doing that and only riding the TT bike for a few key workouts here and there even in race season. It's just easier to react in traffic etc.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Thanks! Congrats on a great win!
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Didn't you have issues at IM Canada and a couple of other issues with pain and diarrhea at a couple of races a few years ago?

_________________
Dick

Take everything I say with a grain of salt. I know nothing.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
I agree with Landyachtz here. Hard to say if it's actually faster, but when I look at your position that's one of the things that I would try...elbow more on the pad and higher hands. I bet this would allow you to comfortably go narrower at the elbow. In the end, it might end up being more about aesthetics...especially if it wasn't faster, but it could be more comfortable?

Mat Steinmetz

51-SPEEDSHOP.com - instagram - @matsteinmetz - facebook
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congrats on the win.

You were one of the few pros showing his power numbers on the IM/Quarq tracking site. I think there was one other male.

Are pros opting out ? if so, why ?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
1) It is the standard suit Just as you describe. Probably just my design scheme that makes it seem different. It's a stock M-2 in size medium. Just graphically specific to me. At some point, LG wants to do a custom fit session, but mostly because I want longer sleeves (to my elbow). But still, the basics of the suit will be unchanged.

2) I wanted a helmet that had a shorter tail than the McLaren. The P-09 is almost identical in design to the McLaren. On the one hand, that's a positive because both are fast aerodynamically. But on the other hand, I sort of wanted something that was more different because I had sort of lost confidence in that design. So I didn't try it. I definitely considered it. But decided it was too similar to the McLaren.

3) It got ejected. I used to have a policy of ALWAYS taping an aero bottle in place until I at least got it empty. Most of them do fine when the bottle is half full or so, but not when the bottle is at it's heaviest. I was going to drink it in the first hour or so, but I lost it very soon into the race. I really like everything about the design, so I'll probably figure out a way to make it more secure. I used to put velcro on the bottom of the Virtue bottle for this reason as well.

4) Yes. The overwhelming majority of the weight savings on the IV came from "leaning down" the tongue. The new shoe has a much thinner and, critically, shorter tongue. That makes it much harder to pull on (with elastic laces) in transition. I'm somewhat ambivalent on the lugs. I do like them on paved roads a lot. I do think they compromise somewhat the performance of the shoe when you make turns. But in both cases, it's marginal. Overall, I really like the shoe because it is a low drop shoe that isn't minimal (like a racing flat) or maximal (like a big Hoka). It has a wide midsole rather than a stiff shank for support. And it's just a comfy shoe. Put it this way. If you took away the lugs, I think I'd still like the shoe. If you changed the dimensions of the sole but kept the lugs, I probably would not like the shoe. The whole of the shoe is more critical, I believe, than just the lugs.

I've found that an elastic band works wonders for aero bottles: if you attach it between the bolt mounts/low down on the cage, it stays on so you can resecure it between uses. Quick and easy, never lost a bottle since. Same goes for behind the seat.
They are also way more secure on the seat tube than the down tube, but I guess you don't have that choice!
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
"Calorie input is critical. How you "feel" is a very bad thing to go by, IMO, during ultra distance racing."

Can you elaborate more on why "feel" is a very bad thing in ultra distance racing? Id like to hear your opinion.
Thank you and congrats! You looked great each time i saw u!

Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [dboatx] [ In reply to ]
Quote | Reply
I do not want to put words into Rappstar's mouth but what I took away from what he was saying is that it is much better to stay on top of the calorie input like you would stay on top of your hydration because when you feel thirsty, it normally means it is too late and it takes much more effort to get your back to a state where you are stabilized or close to where you should be.

AERO & LIGHT is RIGHT

Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
I've done 500m+ in open water band only. But like most, I could barely get across the pool the first time I tried it. It is THE best tool for adult onset swimmers, IMO.

http://thetriathlonbook.blogspot.ca/...e-forgotten.html?m=1


That is such a well written article. I fundamentally disagree with the conclusion about bands - specifically that using them forces you to hold more water - but I really enjoyed reading the article.
Last edited by: ajthomas: Aug 20, 15 8:01
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
You mentioned not needing to do your typical acclimation. Can you tell us what that may have looked like had you need it?
Rappstar wrote:
I've done 500m+ in open water band only. But like most, I could barely get across the pool the first time I tried it. It is THE best tool for adult onset swimmers, IMO.
http://thetriathlonbook.blogspot.ca/...e-forgotten.html?m=1
Thanks for the link and the comment on the blog post.

@christopher_borden
Spinning Spoke Dimond Bikes Flo Cycling Castelli Cycling
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:

Training is my job

i approached it with Joel as "15 weeks to Hawaii"

Peak week was 27.5hrs.

Longest continuous workout was 7hrs - that ride was 6:15 and then 45min run off the bike.

This week I am supposed to do one "activity" each day. I might be able to swim a little today and tomorrow

hey there - congratulations. that was an awesome performance. its really inspiring.

here are some follow up questions based on the aggregated answers above.

1 - do you ever not have a race on the calendar? if not, if you always have a race coming, please think of a period with that race is furthest away. what are you hourly numbers during that sort of period?
2 - this is your "one activity a day" week and then you have 8 weeks to kona. will you get back to 27 hrs between now and then?
3 - will you add or change anything to make your training more "kona specific"? will the s/b/r ratios change?


thanks for fielding these. this is very generous of you.
cheers
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:

I think Jan is less stretched out now.



This coincides with his move to slightly higher hands.

I do not know if he is wider in elbows though.


Yeah he looks very slightly less stretched out. Still has his elbow in front of his shoulders though. It very well could just be how he was sitting on the saddle at the time each of those photos were taken. The hands, if anything, looked higher on his shiv, but that also could just be photo angle. The basics of the position are the same though. Elbows slightly forward of the shoulders, and narrow, which allows him to roll his shoulders in comfortably and with less impact to his breathing.

Again, obviously your position (or the close correlation of your positions) over the last 6-ish years has allowed you to win 6 ironmans, so if it works it works. But if there's some low hanging aero fruit, then I'd say take it, because even 10 watts, at your level, is huge.
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Less a question and more a statement and a congratulations.

I was in the lead swim boat and thought that newbie Brian Fleishman did you a huge favour. Brian was swimming very comfortably for the first 1-1.5km of the swim. That had Eric and Paul 2-3 and 1-2 others going slower then they would normally swim and you seemed to be the benefactor swimming very fast but hanging onto the back of the lead group for the first 1/3 of the swim. Eventually Brian realized the swim was too slow, pushed on, pulled Eric and eventually Paul a part. It seemed like a great bit of good luck (which you were very smart to execute) but the slower initial swim seemed to work into your hands to keep you closer to the leaders and away from the chase swimmers behind you. So nice job on taking advantage of the OPPORTUNITY when it appeared.

Lastly, you looked incredibly under control in your bike and run execution. Very happy for you and Jill, Joel and your many sponsors and supporters. Nice things do happen to good people.

Regards

Barrie Shepley
Internet IRONMAN LIVE SHOW COMMENTATOR for the 2015 Ironman Mt Tremblant Race
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Landyachtz] [ In reply to ]
Quote | Reply
Landyachtz wrote:
Rappstar wrote:

I think Jan is less stretched out now.



This coincides with his move to slightly higher hands.

I do not know if he is wider in elbows though.


Yeah he looks very slightly less stretched out. Still has his elbow in front of his shoulders though. It very well could just be how he was sitting on the saddle at the time each of those photos were taken. The hands, if anything, looked higher on his shiv, but that also could just be photo angle. The basics of the position are the same though. Elbows slightly forward of the shoulders, and narrow, which allows him to roll his shoulders in comfortably and with less impact to his breathing.

Again, obviously your position (or the close correlation of your positions) over the last 6-ish years has allowed you to win 6 ironmans, so if it works it works. But if there's some low hanging aero fruit, then I'd say take it, because even 10 watts, at your level, is huge.

10w... That's a lot... Definitely worth trying over the winter. I'll head up to Dan's and see if we can find something on the fitbike that seems worth taking out on the road or to ERO.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [devashish_paul] [ In reply to ]
Quote | Reply
devashish_paul wrote:
Earlier in this thread, you said you do most of your riding on the road bike. I think it was you or Dan who said the back and forth between road and tri bike is pretty seamless if you keep the same leg extension and hip angle. So given all this, are you riding mainly road bike for safety/control on public roads. I find I am doing that and only riding the TT bike for a few key workouts here and there even in race season. It's just easier to react in traffic etc.

Yes. I VERY much like to have my hands on my brakes all the time.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [docfuel] [ In reply to ]
Quote | Reply
docfuel wrote:
Didn't you have issues at IM Canada and a couple of other issues with pain and diarrhea at a couple of races a few years ago?

The diarrhea was the food poisoning at IMAZ. The IMC incidents I'm not sure. They sort of seemed like isolated incidents. Never had problems at Texas or NYC... In 2011, there was some thought that it might have been smoke from the fires that caused some issues. I never really worried because the issues seemed really isolated.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [marcag] [ In reply to ]
Quote | Reply
marcag wrote:
Congrats on the win.

You were one of the few pros showing his power numbers on the IM/Quarq tracking site. I think there was one other male.

Are pros opting out ? if so, why ?

Two things. I think that still a lot of pros don't race with power. So I would say that's a big part of it. I'm always surprised at this, but it's still very normal to see no powermeter on a pro bike. I also think some people may be nervous about revealing information. No idea why. But perhaps some of the pros who are new to using power maybe don't really understand it, and it's still a bit mystical to them so they view it as revealing some big secret. I have no idea.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [tburkinshaw] [ In reply to ]
Quote | Reply
tburkinshaw wrote:
Rappstar wrote:
1) It is the standard suit Just as you describe. Probably just my design scheme that makes it seem different. It's a stock M-2 in size medium. Just graphically specific to me. At some point, LG wants to do a custom fit session, but mostly because I want longer sleeves (to my elbow). But still, the basics of the suit will be unchanged.

2) I wanted a helmet that had a shorter tail than the McLaren. The P-09 is almost identical in design to the McLaren. On the one hand, that's a positive because both are fast aerodynamically. But on the other hand, I sort of wanted something that was more different because I had sort of lost confidence in that design. So I didn't try it. I definitely considered it. But decided it was too similar to the McLaren.

3) It got ejected. I used to have a policy of ALWAYS taping an aero bottle in place until I at least got it empty. Most of them do fine when the bottle is half full or so, but not when the bottle is at it's heaviest. I was going to drink it in the first hour or so, but I lost it very soon into the race. I really like everything about the design, so I'll probably figure out a way to make it more secure. I used to put velcro on the bottom of the Virtue bottle for this reason as well.

4) Yes. The overwhelming majority of the weight savings on the IV came from "leaning down" the tongue. The new shoe has a much thinner and, critically, shorter tongue. That makes it much harder to pull on (with elastic laces) in transition. I'm somewhat ambivalent on the lugs. I do like them on paved roads a lot. I do think they compromise somewhat the performance of the shoe when you make turns. But in both cases, it's marginal. Overall, I really like the shoe because it is a low drop shoe that isn't minimal (like a racing flat) or maximal (like a big Hoka). It has a wide midsole rather than a stiff shank for support. And it's just a comfy shoe. Put it this way. If you took away the lugs, I think I'd still like the shoe. If you changed the dimensions of the sole but kept the lugs, I probably would not like the shoe. The whole of the shoe is more critical, I believe, than just the lugs.

I've found that an elastic band works wonders for aero bottles: if you attach it between the bolt mounts/low down on the cage, it stays on so you can resecure it between uses. Quick and easy, never lost a bottle since. Same goes for behind the seat.
They are also way more secure on the seat tube than the down tube, but I guess you don't have that choice!

Thanks. That's gold.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [dboatx] [ In reply to ]
Quote | Reply
dboatx wrote:
"Calorie input is critical. How you "feel" is a very bad thing to go by, IMO, during ultra distance racing."

Can you elaborate more on why "feel" is a very bad thing in ultra distance racing? Id like to hear your opinion.
Thank you and congrats! You looked great each time i saw u!

Ultra distance racing is basically death by a thousand cuts. It's a matter of who takes the longest to die. Essentially, who slows down the least is usually who wins, because EVERYONE slows down. But the time frame is so long, that few mistakes are immediately apparent. By the time you realize you've messed up, it's too late to fix it.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [BMANX] [ In reply to ]
Quote | Reply
BMANX wrote:
I do not want to put words into Rappstar's mouth but what I took away from what he was saying is that it is much better to stay on top of the calorie input like you would stay on top of your hydration because when you feel thirsty, it normally means it is too late and it takes much more effort to get your back to a state where you are stabilized or close to where you should be.

Yes. ^This.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Borden] [ In reply to ]
Quote | Reply
Borden wrote:
You mentioned not needing to do your typical acclimation. Can you tell us what that may have looked like had you need it?
Rappstar wrote:
I've done 500m+ in open water band only. But like most, I could barely get across the pool the first time I tried it. It is THE best tool for adult onset swimmers, IMO.
http://thetriathlonbook.blogspot.ca/...e-forgotten.html?m=1
Thanks for the link and the comment on the blog post.

Space heater + bathroom + trainer + pain

Here is Tim Reed doing it:
https://instagram.com/...taken-by=timboreed85

There are a multitude of different ways to do it.




"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [dsmallwood] [ In reply to ]
Quote | Reply
dsmallwood wrote:
Rappstar wrote:

Training is my job

i approached it with Joel as "15 weeks to Hawaii"

Peak week was 27.5hrs.

Longest continuous workout was 7hrs - that ride was 6:15 and then 45min run off the bike.

This week I am supposed to do one "activity" each day. I might be able to swim a little today and tomorrow

hey there - congratulations. that was an awesome performance. its really inspiring.

here are some follow up questions based on the aggregated answers above.

1 - do you ever not have a race on the calendar? if not, if you always have a race coming, please think of a period with that race is furthest away. what are you hourly numbers during that sort of period?
2 - this is your "one activity a day" week and then you have 8 weeks to kona. will you get back to 27 hrs between now and then?
3 - will you add or change anything to make your training more "kona specific"? will the s/b/r ratios change?


thanks for fielding these. this is very generous of you.
cheers

1 - in the winter, about 18-20 hrs. Big difference is really that long run is less long and, even more, long ride is less long and pretty much all rides are shorter. Overall structure is similar.

2 - I'd expect so. But I'm not too concerned if I don't.

3 - Not sure yet. That's up to Joel. But I think not much will change. Probably do a very similar build to MT.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
Last edited by: Rappstar: Aug 20, 15 11:59
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [heartpatient] [ In reply to ]
Quote | Reply
heartpatient wrote:
B.McMaster wrote:
Great to see you win. It would be even more fun to watch you, T.O. Potts and Hoffman battle it out for all 3 podium spots in October....

You're bike looks great and given that, why don't you offer "that" build on your website? Seems the best we can buy is the premium, but that version does not have a disk or power meter?

Well, maybe Rapp, TO, Potts and Hoffmann can battle it out with Boecherer, Frommhold and Stein for the 3rd podium spot in October behind Frodeno and Kienle ;-)

For the first time in a while - my own presence excluded, it's a great battle with North Americans in a real position to do well. The other big trio is the Canadian one - Symmonds, Sanders, and McMahon. Obviously Potts/Hoffman vs Kienle/Frodeno is the most interesting because that's the top-4 from last year (and top-5 if you include Frommhold), but for the first time in a while, it has the potential to be something other that Australia vs. Germany...


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
"Non est ad astra mollis e terris via." - Seneca

I believe the translation is "There is no way to the stars from the Earth." Can you explain why you chose that quote?

Thanks,
Sharon

Festina Lente
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
Bike:
2x24oz bottles with 8 scoops EFS pro on bike. I had my Elite bottle with 10 scoops in it, but I lost that early on, so I drank more gatorade to make up for the extra calories.
2x21oz bottles with 6 scoops EFS pro in special needs.
Drank 4 bottles of gatorade.

Congratulations on a great race, Jordan.

If I recall correctly, you used to use EFS for nutrition on the bike and I am curious why you switched to EFS Pro. Any major reason why?
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [writhe] [ In reply to ]
Quote | Reply
writhe wrote:
Rappstar wrote:
Bike:
2x24oz bottles with 8 scoops EFS pro on bike. I had my Elite bottle with 10 scoops in it, but I lost that early on, so I drank more gatorade to make up for the extra calories.
2x21oz bottles with 6 scoops EFS pro in special needs.
Drank 4 bottles of gatorade.

Congratulations on a great race, Jordan.

If I recall correctly, you used to use EFS for nutrition on the bike and I am curious why you switched to EFS Pro. Any major reason why?

It's just a better product. There's a lot of reasons why: http://firstendurance.com/nutrition/efspro.html

Too much to really detail here, but it's most essentially an improvement in terms of osmolality which makes it easier to process.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [docpeachey] [ In reply to ]
Quote | Reply
docpeachey wrote:
"Non est ad astra mollis e terris via." - Seneca

I believe the translation is "There is no way to the stars from the Earth." Can you explain why you chose that quote?

Thanks,
Sharon

There is no EASY way from earth to the stars. The "easy" (mollis) is critical. It doesn't make sense without it.

The idea is that anything worth doing is challenging. And that it's good precisely BECAUSE it is not easy. You don't want it to be easy. You don't learn things from things that don't challenge you. I think that's why Ironman is so popular. Because it's hard for EVERYONE. Everyone learns something about him/herself because of that.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
writhe wrote:
Rappstar wrote:

Bike:
2x24oz bottles with 8 scoops EFS pro on bike. I had my Elite bottle with 10 scoops in it, but I lost that early on, so I drank more gatorade to make up for the extra calories.
2x21oz bottles with 6 scoops EFS pro in special needs.
Drank 4 bottles of gatorade.


Congratulations on a great race, Jordan.

If I recall correctly, you used to use EFS for nutrition on the bike and I am curious why you switched to EFS Pro. Any major reason why?


It's just a better product. There's a lot of reasons why: http://firstendurance.com/nutrition/efspro.html

Too much to really detail here, but it's most essentially an improvement in terms of osmolality which makes it easier to process.


Congrats on the race!
I was the one staring at your bike while you were pulling on the wetsuit. I wanted to pepper you with questions about it, but thought best not to bug you race morning... :)
Your nutrition, couple questions:
1. Correct me if I'm wrong, but it looks like you mix your EFS Pro stronger than they recommend? Doesn't hurt the absorbtion?
2. Based on what you wrote above, sounds like you were consuming roughly 35 ounces per hour? Was that typical for you, or did you drink more due to the heat?

Cheers
Last edited by: gibson00: Aug 20, 15 14:19
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
<My normal pre-race breakfast. With some very slight tweaks.
- bottle of Ultragen made with chocolate almond milk
- banana
- 2x Envirokidz rice krispy bar
- 6x laughing giraffe snackaroons (they made them smaller, so it's 1.5 to a serving now instead of 1) >

I see they list Ultragen as a POST workout recovery drink. How did you come to use it for pre-race?
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Firstly, thanks for sharing your swim sets... and your 1650 PR. Now I know what time I want to beat ;-)

It is also nice to hear you sleep so much. I'm in grad school and sort of get made fun of for how much I sleep.

Quote:

Do you carb load, and if so which protocol do you use?
Yes. The one where I eat a lot of carbs before the race. Wink

In all seriousness, I just try to eat my normal balanced diet leading into the race and to have a bit larger portions than normal the day before. I consume a lot of carbs anyway, so I don't really change anything. I just maybe skew the ratio a bit more towards carbs in the few days before the race. Like, I eat rice & eggs for lunch a lot. So before the race, I'd have more rice - but the same # of eggs - for a meal.


White or brown? How much? How many eggs? (I proudly eat eggs 3 at a time.)

Have you taught the kids to swim yet?

Are you a coffee drinker? Tea? Soda?

disclaimer: PhD not MD
Last edited by: tigerchik: Aug 20, 15 14:48
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
You seem to have a good balance of training, diet, family time, sleep, social media interaction etc and maybe thats why you're successful. So, on the topic of a balanced diet, what is your favourite beer, and how many would you drink on a non-race week?
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
no caffeine?
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
Quote | Reply
Rappstar wrote:
There is no EASY way from earth to the stars. The "easy" (mollis) is critical. It doesn't make sense without it.

Ah! Of course it doesn't make sense without the "easy". Guess I need to upgrade my Latin to English translator!

Congrats again,
Sharon

Festina Lente
Quote Reply
Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [gibson00] [ In reply to ]
Quote | Reply
gibson00 wrote:
Rappstar wrote:
writhe wrote:
Rappstar wrote:

Bike:
2x24oz bottles with 8 scoops EFS pro on bike. I had my Elite bottle with 10 scoops in it, but I lost that early on, so I drank more gatorade to make up for the extra calories.
2x21oz bottles with 6 scoops EFS pro in special needs.
Drank 4 bottles of gatorade.


Congratulations on a great race, Jordan.

If I recall correctly, you used to use EFS for nutrition on the bike and I am curious why you switched to EFS Pro. Any major reason why?


It's just a better product. There's a lot of reasons why: http://firstendurance.com/nutrition/efspro.html

Too much to really detail here, but it's most essentially an improvement in terms of osmolality which makes it easier to process.


Congrats on the race!
I was the one staring at your bike while you were pulling on the wetsuit. I wanted to pepper you with questions about it, but thought best not to bug you race morning... :)
Your nutrition, couple questions:
1. Correct me if I'm wrong, but it looks like you mix your EFS Pro stronger than they recommend? Doesn't hurt the absorbtion?
2. Based on what you wrote above, sounds like you were consuming roughly 35 ounces per hour? Was that typical for you, or did you drink more due to the heat?

Cheers

1. Slightly. I mix the bottles I start with stronger than the bottles I picked up at special needs. You can handle higher osmolality early in the race, but it's harder to handle it later. I've got a lot of experience with this concentration and having it work fine. The recommended guides are just points on a range. But you can tweak that based on your own experience. People are mostly the same, but there's still individual variance.

2. I drank a bit more due to the heat and humidity. I'd drink less fluid for sure at a course like IMAZ.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [TxDude] [ In reply to ]
Quote | Reply
TxDude wrote:
<My normal pre-race breakfast. With some very slight tweaks.
- bottle of Ultragen made with chocolate almond milk
- banana
- 2x Envirokidz rice krispy bar
- 6x laughing giraffe snackaroons (they made them smaller, so it's 1.5 to a serving now instead of 1) >

I see they list Ultragen as a POST workout recovery drink. How did you come to use it for pre-race?

It's a protein shake (plus some other stuff). Most of the time, you want that for recovery. But it's a good source of protein, which is good for a pre-race workout "meal" as well. The things that make it good for recovery also make it good for pre-workout. Don't overthink this stuff. It's all just food.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [tigerchik] [ In reply to ]
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tigerchik wrote:
Firstly, thanks for sharing your swim sets... and your 1650 PR. Now I know what time I want to beat ;-)

It is also nice to hear you sleep so much. I'm in grad school and sort of get made fun of for how much I sleep.

Quote:

Do you carb load, and if so which protocol do you use?
Yes. The one where I eat a lot of carbs before the race. Wink

In all seriousness, I just try to eat my normal balanced diet leading into the race and to have a bit larger portions than normal the day before. I consume a lot of carbs anyway, so I don't really change anything. I just maybe skew the ratio a bit more towards carbs in the few days before the race. Like, I eat rice & eggs for lunch a lot. So before the race, I'd have more rice - but the same # of eggs - for a meal.


White or brown? How much? How many eggs? (I proudly eat eggs 3 at a time.)

Have you taught the kids to swim yet?

Are you a coffee drinker? Tea? Soda?

We buy pasture raised eggs at home, but here it was just regular white eggs. XL. 3-4 eggs.

Yes. Quentin is a good swimmer. The girls are still learning.

Very occasional coffee. Like 1x per month. No tea. Some soda - mexican coke during training, and then sometimes Pelligrino or Izze soda as a snack.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [kiwi.] [ In reply to ]
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kiwi. wrote:
You seem to have a good balance of training, diet, family time, sleep, social media interaction etc and maybe thats why you're successful. So, on the topic of a balanced diet, what is your favourite beer, and how many would you drink on a non-race week?

I'm not totally averse, but I basically never drink. Maybe 1-2x per year. Not a huge beer fan, but I like anything after a race. As a reference, I believe the last beer I had was a Miller Lite after Buffalo Springs. Before that, would have been a couple Molson's after Calgary 70.3. The beers after Calgary were the only drinks in 2014.

If I was to want a drink, Tom Collins is my drink of choice.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [jjh] [ In reply to ]
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jjh wrote:
no caffeine?

Yes. I forget about it, because I do it right before swim start. 1x scoop of First Endurance PreRace 30min before swim start. I take it 45min before in a 70.3 because I want it to hit sooner.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [docpeachey] [ In reply to ]
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docpeachey wrote:
Rappstar wrote:
There is no EASY way from earth to the stars. The "easy" (mollis) is critical. It doesn't make sense without it.

Ah! Of course it doesn't make sense without the "easy". Guess I need to upgrade my Latin to English translator!

Congrats again,
Sharon

My "translator" is seven years of Latin... Wink


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congrats on the win. It's great to see you winning another IM.

Re the band swimming: When using the band, have you ever tried interlocking your big toes? I noticed that I seemed to be getting better/faster at swimming with the band so I must be cheating somehow. So I interlocked my big toes as well and it was a LOT harder. So I'm guessing one can still kick somewhat with the band.

Just wondered if you had a similar experience?

Will
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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You mentioned that you do a majority of your riding on a road bike. I was wondering if you have a similar set up of 1 X 11 on your road bike so that you are more accustom to the gearing when do you ride your tri bike. OR do you just ride standard gearing on your road bike and you just transfer over to the 1 X 11 fine after a bit of time on your Tri bike.

AERO & LIGHT is RIGHT

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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You raced a lot of 70.3's last year for "more race experience" with the plan of that making you a better racer. Do you think that came together and for example were all those 70.3's good experience for making the "race happen" in the front swim group this time around? Will you practice for Kona in rough water with Jonnyo beating you over the head with a kayak paddle and other assorted blunt objects?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Barlow] [ In reply to ]
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Barlow wrote:
Congrats on the win. It's great to see you winning another IM.

Re the band swimming: When using the band, have you ever tried interlocking your big toes? I noticed that I seemed to be getting better/faster at swimming with the band so I must be cheating somehow. So I interlocked my big toes as well and it was a LOT harder. So I'm guessing one can still kick somewhat with the band.

Just wondered if you had a similar experience?

Will

Yes. Sort of. I bought one of these - http://www.dband4pulling.com

It's less of a band and more of a vice. It's murderously hard. I use it for SOME sessions.

I don't think you necessarily want to remove ALL kicking and hip movement. Moving your hips is part of the swim stroke. I actually think being able to kick a little bit is a good thing with the band. It helps keep your kick tight.

One of the college coaches and I were talking about this. He does over kicking drills with the band on. He does it because it helps to keep the kick "tight."

So, yes, it's MUCH harder if you cannot move your feet - and therefore hips - at all. However, I'm not sure that's a good thing. And I'm definitely not sure you want that restriction ALL the time. I have the big band, which I use sometimes. But I also have lighter bands - including one that is barely there - that I use for different reasons.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [BMANX] [ In reply to ]
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BMANX wrote:
You mentioned that you do a majority of your riding on a road bike. I was wondering if you have a similar set up of 1 X 11 on your road bike so that you are more accustom to the gearing when do you ride your tri bike. OR do you just ride standard gearing on your road bike and you just transfer over to the 1 X 11 fine after a bit of time on your Tri bike.

I ride 1X on my road bike, and I set it up this way for exactly this reason. I run 50-11/32 on my road bike.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [devashish_paul] [ In reply to ]
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devashish_paul wrote:
You raced a lot of 70.3's last year for "more race experience" with the plan of that making you a better racer. Do you think that came together and for example were all those 70.3's good experience for making the "race happen" in the front swim group this time around? Will you practice for Kona in rough water with Jonnyo beating you over the head with a kayak paddle and other assorted blunt objects?

Yes, the 70.3s really helped me learn how I have my best starts - start on the ride side; prefer a beach start; prefer clean water and then slot in to the group. Also helped me improve my transitions a bit in terms of just streamlining them. But the biggest value was in the swim start practice. I used to have that opportunity when I trained with Joel's group in Victoria. But I only really get that at races - or training camps - now.

Well, I'll for sure try to do the race on the course the week before Kona. I forget the name... But it's basically just the Ironman swim (finishing in front of the King Kam on the beach though).


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
devashish_paul wrote:
You raced a lot of 70.3's last year for "more race experience" with the plan of that making you a better racer. Do you think that came together and for example were all those 70.3's good experience for making the "race happen" in the front swim group this time around? Will you practice for Kona in rough water with Jonnyo beating you over the head with a kayak paddle and other assorted blunt objects?


Yes, the 70.3s really helped me learn how I have my best starts - start on the ride side; prefer a beach start; prefer clean water and then slot in to the group. Also helped me improve my transitions a bit in terms of just streamlining them. But the biggest value was in the swim start practice. I used to have that opportunity when I trained with Joel's group in Victoria. But I only really get that at races - or training camps - now.

Well, I'll for sure try to do the race on the course the week before Kona. I forget the name... But it's basically just the Ironman swim (finishing in front of the King Kam on the beach though).

Would you add some non drafting Olympic tris as part of the "practice racing" in terms of making the pack to keep honing this (as well as transitions etc)?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Not IMMT related but always wanted to know how Pros make a living. I know you get money from winning races but what if you are only in the top 10 and never 1, 2 , or 3. Do sponsors provide enough money for you and your family to live comfortably?

thanks
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [devashish_paul] [ In reply to ]
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devashish_paul wrote:
Rappstar wrote:
devashish_paul wrote:
You raced a lot of 70.3's last year for "more race experience" with the plan of that making you a better racer. Do you think that came together and for example were all those 70.3's good experience for making the "race happen" in the front swim group this time around? Will you practice for Kona in rough water with Jonnyo beating you over the head with a kayak paddle and other assorted blunt objects?


Yes, the 70.3s really helped me learn how I have my best starts - start on the ride side; prefer a beach start; prefer clean water and then slot in to the group. Also helped me improve my transitions a bit in terms of just streamlining them. But the biggest value was in the swim start practice. I used to have that opportunity when I trained with Joel's group in Victoria. But I only really get that at races - or training camps - now.

Well, I'll for sure try to do the race on the course the week before Kona. I forget the name... But it's basically just the Ironman swim (finishing in front of the King Kam on the beach though).

Would you add some non drafting Olympic tris as part of the "practice racing" in terms of making the pack to keep honing this (as well as transitions etc)?

Sure, except there aren't really any non-drafting Olympic tris for pros anymore... There's a few, but all are a hassle in terms of risk:reward.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [baldiesrt] [ In reply to ]
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baldiesrt wrote:
Not IMMT related but always wanted to know how Pros make a living. I know you get money from winning races but what if you are only in the top 10 and never 1, 2 , or 3. Do sponsors provide enough money for you and your family to live comfortably?

thanks

If you're not in the top-3 regularly, you probably don't have sponsors supporting you. Honestly, companies just aren't interested in someone with that sort of resume. There are too many races out there - unless we are talking ITU WTS top-10s - for someone to really be demonstrating that they are an elite just by being in the top-10. Look at MT just as an example. The top AG athlete finished 8th OA.

Jesse Thomas wrote a great article about this - http://triathlon.competitor.com/...w-turning-pro_111460

The simplest answer is that there is not one - or even 10 - definition of what it means to be a "pro." There are 100s of definitions of what it means to be a pro. And there are 100s of answers to the question as to how pros make a living as a result.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
BMANX wrote:
You mentioned that you do a majority of your riding on a road bike. I was wondering if you have a similar set up of 1 X 11 on your road bike so that you are more accustom to the gearing when do you ride your tri bike. OR do you just ride standard gearing on your road bike and you just transfer over to the 1 X 11 fine after a bit of time on your Tri bike.


I ride 1X on my road bike, and I set it up this way for exactly this reason. I run 50-11/32 on my road bike.

Assuming no aero bars on the road bike, do you have any difficulty with the time trial position the first few times you ride your TT bike??? It seems like your back would need some time, like 20-25 rides, to get used to that couched-over position???


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Congrats on it all coming together. I haven't read through the entire thread so maybe it's been covered... but you must be stoked to see Dimond with 1st, 2nd and 4th fastest bike splits of the day!

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericmulk] [ In reply to ]
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ericmulk wrote:
Rappstar wrote:
BMANX wrote:
You mentioned that you do a majority of your riding on a road bike. I was wondering if you have a similar set up of 1 X 11 on your road bike so that you are more accustom to the gearing when do you ride your tri bike. OR do you just ride standard gearing on your road bike and you just transfer over to the 1 X 11 fine after a bit of time on your Tri bike.


I ride 1X on my road bike, and I set it up this way for exactly this reason. I run 50-11/32 on my road bike.

Assuming no aero bars on the road bike, do you have any difficulty with the time trial position the first few times you ride your TT bike??? It seems like your back would need some time, like 20-25 rides, to get used to that couched-over position???

I'm not sure what you mean, "the first few times I ride my TT bike." You seem to be implying that I ever stop riding my TT bike for longer than say, two weeks... I do not.

Yeah, I had some trouble for those first 20-25 rides. That was back in 2005. Wink


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [robgray] [ In reply to ]
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robgray wrote:
Congrats on it all coming together. I haven't read through the entire thread so maybe it's been covered... but you must be stoked to see Dimond with 1st, 2nd and 4th fastest bike splits of the day!

I'll be happy if it helps Dimond sell more bikes. But yes, I think it's awesome. And a testament to how good the bike is.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
ericmulk wrote:
Rappstar wrote:
BMANX wrote:
You mentioned that you do a majority of your riding on a road bike. I was wondering if you have a similar set up of 1 X 11 on your road bike so that you are more accustom to the gearing when do you ride your tri bike. OR do you just ride standard gearing on your road bike and you just transfer over to the 1 X 11 fine after a bit of time on your Tri bike.


I ride 1X on my road bike, and I set it up this way for exactly this reason. I run 50-11/32 on my road bike.


Assuming no aero bars on the road bike, do you have any difficulty with the time trial position the first few times you ride your TT bike??? It seems like your back would need some time, like 20-25 rides, to get used to that couched-over position???


I'm not sure what you mean, "the first few times I ride my TT bike." You seem to be implying that I ever stop riding my TT bike for longer than say, two weeks... I do not.

Yeah, I had some trouble for those first 20-25 rides. That was back in 2005. Wink

Guess I misinterpreted then as it sounded like you rode your road bike most of the time in training, then got on the TT bike the last 1 to 2 weeks before a race. So, you ride your TT bike at least 1 ride very 2 weeks or so???


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Just a couple of questions about band swimming as an adult onset swimmer.

In your experience, what was and is the biggest benefit to regular band sends (learning to increase turnover, learning better body position etc)? As a follow up, how would you suggest incorporating it into swim sets for someone that might not make it across the pool the first time? I imagine it is a bit of a humbling experience, at least initially.

Congrats on the win too, great to see you back on top of a big race!
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericmulk] [ In reply to ]
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ericmulk wrote:
Rappstar wrote:
ericmulk wrote:
Rappstar wrote:
BMANX wrote:
You mentioned that you do a majority of your riding on a road bike. I was wondering if you have a similar set up of 1 X 11 on your road bike so that you are more accustom to the gearing when do you ride your tri bike. OR do you just ride standard gearing on your road bike and you just transfer over to the 1 X 11 fine after a bit of time on your Tri bike.


I ride 1X on my road bike, and I set it up this way for exactly this reason. I run 50-11/32 on my road bike.


Assuming no aero bars on the road bike, do you have any difficulty with the time trial position the first few times you ride your TT bike??? It seems like your back would need some time, like 20-25 rides, to get used to that couched-over position???


I'm not sure what you mean, "the first few times I ride my TT bike." You seem to be implying that I ever stop riding my TT bike for longer than say, two weeks... I do not.

Yeah, I had some trouble for those first 20-25 rides. That was back in 2005. Wink

Guess I misinterpreted then as it sounded like you rode your road bike most of the time in training, then got on the TT bike the last 1 to 2 weeks before a race. So, you ride your TT bike at least 1 ride very 2 weeks or so???

I ride my TT bike at least 1x per week. Usually 2x. Just for shorter rides.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [dale3] [ In reply to ]
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dale3 wrote:
Just a couple of questions about band swimming as an adult onset swimmer.

In your experience, what was and is the biggest benefit to regular band sends (learning to increase turnover, learning better body position etc)? As a follow up, how would you suggest incorporating it into swim sets for someone that might not make it across the pool the first time? I imagine it is a bit of a humbling experience, at least initially.

Congrats on the win too, great to see you back on top of a big race!

learning to hold water from catch to finish is the biggest benefit, by far.

Do sets of 25s with long rest. If you need to rest halfway, do it. Helps if you have a shallow pool. I regularly stopped at halfway across and stood up for the first few times I used it.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Westlake pool is perfect for this.....deep in the middle, so I'll die the first time I do it and never have to do it again!


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Would it be possible for you to post both bikes in this thread or maybe the front page as I know there are several people interesting in the 1 X set up. It would be great to see how you have set up your bikes to run this option. I am in the process of setting up my tri bike as a 1 X 10 set up and am now thinking about doing this on one of my road bikes as well.

Did your bikes have a removable front derailleur hanger or did you just leave them on.

AERO & LIGHT is RIGHT

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
ericmulk wrote:
Rappstar wrote:
ericmulk wrote:
Rappstar wrote:
BMANX wrote:
You mentioned that you do a majority of your riding on a road bike. I was wondering if you have a similar set up of 1 X 11 on your road bike so that you are more accustom to the gearing when do you ride your tri bike. OR do you just ride standard gearing on your road bike and you just transfer over to the 1 X 11 fine after a bit of time on your Tri bike.


I ride 1X on my road bike, and I set it up this way for exactly this reason. I run 50-11/32 on my road bike.


Assuming no aero bars on the road bike, do you have any difficulty with the time trial position the first few times you ride your TT bike??? It seems like your back would need some time, like 20-25 rides, to get used to that couched-over position???


I'm not sure what you mean, "the first few times I ride my TT bike." You seem to be implying that I ever stop riding my TT bike for longer than say, two weeks... I do not.

Yeah, I had some trouble for those first 20-25 rides. That was back in 2005. Wink


Guess I misinterpreted then as it sounded like you rode your road bike most of the time in training, then got on the TT bike the last 1 to 2 weeks before a race. So, you ride your TT bike at least 1 ride very 2 weeks or so???


I ride my TT bike at least 1x per week. Usually 2x. Just for shorter rides.

Ah, I see now, thanks for the detailed explanation:)


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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How many times did you "relieve" yourself during the race? At what points? Do you think you drank just the right amount of fluids or would a little more (or less) have been ideal? Thanks for taking the time to do this and congratulations!
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [mdtrihard] [ In reply to ]
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mdtrihard wrote:
How many times did you "relieve" yourself during the race? At what points? Do you think you drank just the right amount of fluids or would a little more (or less) have been ideal? Thanks for taking the time to do this and congratulations!

Once. About 5km into the run. I think I drank pretty much the right amount. I peed right away in drug testing after the race and volume was good and specific gravity was what I consider to be acceptably high - 1.280, I believe.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [BMANX] [ In reply to ]
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BMANX wrote:
Would it be possible for you to post both bikes in this thread or maybe the front page as I know there are several people interesting in the 1 X set up. It would be great to see how you have set up your bikes to run this option. I am in the process of setting up my tri bike as a 1 X 10 set up and am now thinking about doing this on one of my road bikes as well.

Did your bikes have a removable front derailleur hanger or did you just leave them on.

race bike - http://www.slowtwitch.com/...ordan_Rapp_4924.html

the Dimond is designed with the whole FD mount being removable. It's simpler to mold that way, but also makes it super clean for 1x.

road bike -

on my road bike, it takes a band-clamp FD, so I just do without. But you can just leave the hanger on if you have integrated. If you're really committed, you could drill out the rivets and fill and paint over the holes.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Thank you Jordan. That looks great. Will you be moving to wireless in the new future? I would assume you would be offered the option.

AERO & LIGHT is RIGHT

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [BMANX] [ In reply to ]
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BMANX wrote:
Thank you Jordan. That looks great. Will you be moving to wireless in the new future? I would assume you would be offered the option.

Complete feature piece on the road bike is coming. It's a new bike. Special WBR project. That's actually the first pic I've posted of it. Special for you! I was saving it until I did the gallery, but since you asked... Smile

I actually don't think so. I'll probably wait until they do 1X wireless, whenever that is. Probably a few years. But for me, the 1X is awesome. More aero, simpler, etc. It solves a problem I had - that I disliked the small chainring. Wireless doesn't solve any problems *FOR ME.* So I am not planning to switch.


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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Love the road bike. Would like to learn more about it.

After seeing the TT system today on Armstrong's set up, I already thought how cool it would be to have those remote buttons under the hoods of say a pair of S-900 on the inside section and you would not even have to worry about the paddles on the levers like you do on a road set up. All you do is trigger them with your thumbs. Yes you lose the ability to activate the shifters when you are in the drops but it could be done now.

AERO & LIGHT is RIGHT

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Glad to hear it.
As I said, I've been out of the loop with work and injuries (mostly niggling ones) so I hadn't kept up.
Glad to hear about your win.

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Take everything I say with a grain of salt. I know nothing.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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This may be a little too late, but I'll try anyways...

I noticed you ran with the newton distance III s.

Do you do all your training miles in that shoe as well? If not, what shoe do you use.

Thanks
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [zilla] [ In reply to ]
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zilla wrote:
This may be a little too late, but I'll try anyways...

I noticed you ran with the newton distance III s.

Do you do all your training miles in that shoe as well? If not, what shoe do you use.

Thanks

Do most of my running off road. And I use the Boco Sol. I do my pace-specific work in my race shoes though.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Seeing as you train/race with power, what speed difference do you see on your tri bike compared to your roadie (assuming you're rocking the same wheels/kit on both) on a flat road?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [arca_tern] [ In reply to ]
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arca_tern wrote:
Seeing as you train/race with power, what speed difference do you see on your tri bike compared to your roadie (assuming you're rocking the same wheels/kit on both) on a flat road?

The hard part is that I run faster wheels/tires on my TT bike. I would say, roughly, the TT bike is a bit less than 20% faster.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:
arca_tern wrote:
Seeing as you train/race with power, what speed difference do you see on your tri bike compared to your roadie (assuming you're rocking the same wheels/kit on both) on a flat road?


The hard part is that I run faster wheels/tires on my TT bike. I would say, roughly, the TT bike is a bit less than 20% faster.

So, are you saying that, if you average say 20 mph for a ride on your road bike, that you could do the same ride at same power output and average about 23 mph, i.e. 15% faster???


"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Are you able to put out the same power on both bikes?
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [ericmulk] [ In reply to ]
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ericmulk wrote:
Rappstar wrote:
arca_tern wrote:
Seeing as you train/race with power, what speed difference do you see on your tri bike compared to your roadie (assuming you're rocking the same wheels/kit on both) on a flat road?


The hard part is that I run faster wheels/tires on my TT bike. I would say, roughly, the TT bike is a bit less than 20% faster.

So, are you saying that, if you average say 20 mph for a ride on your road bike, that you could do the same ride at same power output and average about 23 mph, i.e. 15% faster???

Yes, that is what I am saying.

This should not be that revolutionary a concept...

http://www.ero-sports.com/index.php/what-is-cda


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [vo3 max] [ In reply to ]
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vo3 max wrote:
Are you able to put out the same power on both bikes?

Yes and no.

On the flats, I can put out more power on my TT bike (for an equally long period of time that's long enough to matter - like 5-10min+)

On the climbs, I can put out more power on my road bike (again, same stipulations, for a long enough that position actually starts to matter, meaning somewhere between 5-10min or longer)

And I can put out slightly more power on a climb on my road bike than I can on an equivalently long flat TT. But this is true for most people. Climbing requires less neuromuscular coordination - low-inertia environment - than TTing - high-inertia environment, meaning it's easier to put out more power because it's easier to find resistance when you are climbing to push against.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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how quick does this sell out if it does? im sure rapp its not something that applies to you but maybe someone can help.
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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I recently noticed you started doing promoted posts on Facebook. As someone that does this sort of stuff for my day job, just curious what your general strategy for that is and what sort of benefits, if any, you've noticed from it. Also are doing doing paid promotion on any other social platforms?

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [cjb3] [ In reply to ]
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cjb3 wrote:
how quick does this sell out if it does? im sure rapp its not something that applies to you but maybe someone can help.

No idea.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [habbywall] [ In reply to ]
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habbywall wrote:
I recently noticed you started doing promoted posts on Facebook. As someone that does this sort of stuff for my day job, just curious what your general strategy for that is and what sort of benefits, if any, you've noticed from it. Also are doing doing paid promotion on any other social platforms?

I like the setup Facebook has right now a lot better than when I first set up an ad account a few years ago. Now you can choose, "people who like your page," "people who like your page and their friends," or "people you choose through targeting." Initially, you could choose: "people who like your page AND their friends" or "people you choose through targeting." The targeting stuff is all demographics. So I never had any interest in that. But I really didn't like the "people who like your page and their friends." Because, by my logic, the fact that someone might like my page doesn't mean their friends do triathlon. Almost always, when I'd get an asshole comment, it would be as a result of a promoted post where someone's friend posted.

I initially started doing promotions for my World Bicycle Relief fundraiser posts. That was the sole reason I set up an ad account. I wanted to be able to promote those posts to get more eyeballs on my fundraiser. I had - and have - no way to track if it helped donations, but I figure it's a small price to pay. I typically spend less than $200 on WBR advertising on FB, and I would guess that at least one or two people donate who might not otherwise. But once i had the ad account set up, I started doing small promotions - typically $25 - for stuff that I simply thought, "I'd like some more people to see this." Sometimes it was to promote a sponsor - though none have ever requested it; I just mean that sometimes I want to highlight a sponsor. The post I wrote about being involved with First Endurance a while back was an example. But now, with the recent change, where you can only target people who like your page, I use it more frequently. I typically do a promotion on anything that I think people who cared enough to like my page might want to read. The interview with Timothy Carlson being a recent example.

Facebook is very judicious with what appears in people's newsfeeds. But if you do a small promotion - and it's well received - then that can perpetuate itself. Like you pay to show it to someone, but then they share it with someone who shares it with someone who shares it with someone.

I rarely spend much. $25 is the normal amount I will spend, and I maybe do one post every other month or so. So basically, I do it because I figure that people who like my page might have some interest in what's going on with me, and - as with most things - keeping people up to date requires time and money. I figure I'm a business. And you have to invest in yourself. I don't expect any demonstrable return on any of this. I know that many celebrities - even some triathlon pros - charge per post or per tweet. But I've never done that, and I can't imagine ever doing it. I very much try to avoid any contract that has a dedicated social media clause - though that's becoming harder to do. So I guess now I just try to maintain as much flexibility as possible.

It's perhaps not surprising that many - even most - companies are now trying to request "X tweets per week/month" and "Y facebook posts per week/month." But so far I've been able to avoid that in my own contracts. We'll see if that can continue.

I've never done any paid promotions on twitter. It just seems too "noisy" to me, but maybe that's a reason to do it. Instagram doesn't seem practical, because people seem to be less overwhelmed on it for now.

But really, the best part about the FB option is that you can target it towards people that you are relatively sure might actually want to see it. That's a big plus for me. And I don't see that any other platform offers that same sort of "guarantee."


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [cjb3] [ In reply to ]
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cjb3 wrote:
how quick does this sell out if it does? im sure rapp its not something that applies to you but maybe someone can help.

No idea. I think it sells out relatively quickly. I don't think it's a "enter the week before" race. But I also don't think you need to be poised at your computer because it's going to sell out in 30 seconds (like FL or AZ).


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [Rappstar] [ In reply to ]
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Rappstar wrote:

eBay. 42mm not 32mm.

http://www.ebay.com/...;hash=item2c96d4e4d4

Hey Rapp do these have removable cores? I'm struggling to find a latex tube for my super 9 disc, that has a removable core.

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Re: Ask Me Anything About Ironman Mont-Tremblant 2015 [robgray] [ In reply to ]
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robgray wrote:
Rappstar wrote:

eBay. 42mm not 32mm.

http://www.ebay.com/...;hash=item2c96d4e4d4

Hey Rapp do these have removable cores? I'm struggling to find a latex tube for my super 9 disc, that has a removable core.

Yes.


"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp | Game Designer @ Zwift

Ask me about: 1st Endurance | Normatec - $100 off RAPP2019 | Zipp | Quarq | SRAM
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