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Official "Ask Me Anything About Ironman Canada" Thread
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Same "rules" as the other threads. You can ask me anything about the RACE. What that means, really, is that you cannot ask me about my training leading up to the race in quantitative terms. I have a coach. I pay him to make those decisions. So my training plan is HIS intellectual property, not mine, which means I can't - or at least won't - share it. So, anything about the race, fire away. Or, obviously, general questions about other stuff during the build is fine too. But, if you want to know what I do for "work" every day, you are out of luck.

With that said, I'll answer some of the questions from the other thread here:

@hogstuff - because I don't care about "racing" in Kona. I care about winning in Kona. Or at least being in contention for the win, and trying to do that 6 weeks after an Ironman is, in my mind, foolish.

@Slowman - expected average power: 285 to the top of yellow lake. I don't really care past that point, since it's so much of a net descent.
actual average power: 282
expected average cadence: 82-83
actual average cadence: 78

some idea of your power while riding up richter pass: avg for all of Richter pass: 305. But I'd say I was "averaging" ~310-320 when I was actually climbing. There are some descents/flat spots where I just relaxed. So if you grab the snippets from the actual inclines, the average power on those sections is higher.

@trexleradam - I ride at what I consider to be ~80% of FTP. But I don't really measure FTP. I rely on CP, which is similar, but not "the same." So I usually come up with a target that's about 75-80% of CP. But my CP usually drops from it's high point as I do less CP-specific work and more IM-specific work as the season goes on, hence the range. I ride fairly steady the whole way. Though I did ride the rollers very hard to snap the elastic.

@EricM35-39 - nutrition plan? same as basically every other ironman. Brian Shea is putting together the full thing, so I'll leave that for him to post.
changes in perspective on electrolyte supplementation? nope. same as always.
GPS pacing for run? yes. I rely heavily on GPS in training and also for racing. Though of course, feel is important too. But it's important to have GPS as a "reality check," especially to make sure you don't run too fast at the start.

edit: crank length? - 172.5
old Felt frame and stem size vs. new Shiv module size? - Felt 56 DA (2008 DA) & Specialized Shiv (2011) Large.


"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: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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"GPS pacing for run? yes. I rely heavily on GPS in training and also for racing. Though of course, feel is important too. But it's important to have GPS as a "reality check," especially to make sure you don't run too fast at the start. "

What model GPS are you using and if so, do you use the instantaneous pace or the pace at given intervals and dial back/speed up based on the previous interval split+perceived exertion.
Last edited by: devashish_paul: Aug 31, 11 10:32
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Re: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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First, congrats on a great race and win!

You rode ~ 10 minutes slower in 2007 on very similar average power. What do you attribute the faster 2011 bike split to? Improvements in your equipment? Position changes? Was the course ~10 minutes slower that day?

Thanks!
Last edited by: dmorris: Aug 31, 11 10:38
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Re: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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NP and VI?
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Re: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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longest ride leading into the race ?

longest run leading into the race?

_________________________________________________
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Re: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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I was curious what made you move from short course to iron distance, and when do you know your ready? Congrats on the win man, truly an inspiration to all of us.
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Re: Official "Ask Me Anything About Ironman Canada" Thread [devashish_paul] [ In reply to ]
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devashish_paul wrote:
"GPS pacing for run? yes. I rely heavily on GPS in training and also for racing. Though of course, feel is important too. But it's important to have GPS as a "reality check," especially to make sure you don't run too fast at the start. "

What model GPS are you using and if so, do you use the instantaneous pace or the pace at given intervals and dial back/speed up based on the previous interval split+perceived exertion.

I use a 310xt. I have it set up to auto-lap every 5km. My display shows lap-time on top row, then inst. pace / lap. avg. pace on the second row. I rely on both inst. and avg. pace. And, of course, perceived exertion.


"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: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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Congratulations Mr. Rapp.

How many calories per hour on the bike and run? Thanks.
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Re: Official "Ask Me Anything About Ironman Canada" Thread [dmorris] [ In reply to ]
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dmorris wrote:
First, congrats on a great race and win!

You rode ~ 10 minutes slower in 2007 on very similar average power. What do you attribute the faster 2011 bike split to? Improvements in your equipment? Position changes? Was the course ~10 minutes slower that day?

Thanks!

I was heavier. My bike was heavier. And, the big one, is that my SRM (like many SRMs, in my experience) clearly read high. My Quarqs read ~= my old PowerTaps (or within the margin of what you'd expect from drivetrain loss). My SRM was about 6% higher than that. I'd say that my power in 2007 was AT LEAST 5% less than what I posted if I was using my Quarq, and maybe more. I was also 2kg+ heavier. And my bike - Trek TTX with Profile design CarbonX bars and rear hydration - was probably 4-6lbs heavier.


"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: Official "Ask Me Anything About Ironman Canada" Thread [Chris G] [ In reply to ]
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Chris G wrote:
NP and VI?

Whole ride - 272avg / 285pnorm - 1.048VI

Top of yellow lake - 282avg / 291pnorm - 1.032VI

(Sorry for the difference in my reply to Dan. First one was based off Golden Cheetah, which uses "XPower" instead of Pnorm.)


"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: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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Who is your coach?
What's it feel like the hours, a day, and a week after the race? (Are you super tired?)
Do you take naps on a daily basis?

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: Official "Ask Me Anything About Ironman Canada" Thread [uncle_evan] [ In reply to ]
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uncle_evan wrote:
longest ride leading into the race ?

longest run leading into the race?

"Long enough."

I don't really think I can give a good answer to this. For example, my longest ride this year was 6.5hrs, at Leadman. But was that "leading into the race"? My longest run in the past 12months was 42.2km, at IMAZ. Was that leading into the race?

This is why I avoid training questions - in order to answer them specifically enough to be relevant, I have to provide more details than I think is appropriate. And if I don't provide that detail, it's largely irrelevant.

Like, let's say you revised your question to, "in the six weeks prior to the race..." What if I did a REALLY long run 6 weeks and one day prior?

Etc, etc, etc...


"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: Official "Ask Me Anything About Ironman Canada" Thread [CJAthey] [ In reply to ]
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CJAthey wrote:
I was curious what made you move from short course to iron distance, and when do you know your ready? Congrats on the win man, truly an inspiration to all of us.

Because I'm not a fast enough swimmer or runner to actually win any short course races. Coach Joel was the one who saw that I had a potential future in long distance. I didn't know I was ready. I did IMC in 2007 deciding on, literally, the Friday before the race. (Long story that I'm sure is chronicled on this forum somewhere.)

But I don't think you can know you are ready. Or, rather, if you KNOW are you ready, you've probably been missing out on some good racing in the interim. Racing is about risks, at least risks of a certain sort. You know if you were ready after you cross the line. Prior to that, you just do the best you can to be as ready as you can be.


"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: Official "Ask Me Anything About Ironman Canada" Thread [Monsieur Trois] [ In reply to ]
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Monsieur Trois wrote:
Congratulations Mr. Rapp.

How many calories per hour on the bike and run? Thanks.

400ish on the bike (I'm sure I spilled some). I shoot for 450, knowing that spillage and inexactness - did I drink 100.0% of that bottle? - make 400 more likely. So I'd say, "at least 400, and maybe as much as 450" on the bike.

On the run, one coke and one cup of perform at every aid station. Sometimes a bit more. Most of an 8oz redbull at the turnaround. Brian Shea usually does the calcs for me on that. But I think it's like 300+. When it's hot, I can't do as much. I've been as high as 400 on the run, but not in this heat.


"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: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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hi Jordan. congrats, great job, and thanks for indulging us.

how's your bike position? did your accident have any long term impact to your bike setup?
same for the run; any hitches in your giddyup?
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Re: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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Did you change back up to 172.5's (or did I just imagine you were on 167.5's) and if so, why?
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Re: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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I see you wore the Sworks road shoe....do you have those already clipped in when you start? If so, are they easy to get in?

Also, do you wear that shoe for short course as well?


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Re: Official "Ask Me Anything About Ironman Canada" Thread [tigerchik] [ In reply to ]
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tigerchik wrote:
Who is your coach?
What's it feel like the hours, a day, and a week after the race? (Are you super tired?)
Do you take naps on a daily basis?

Michael Kruger. Head coach of the Danish Nat'l Team. He also coaches Dirk Bockel and was Rasmus Henning and Torbjorn Sindballe's coach. He coaches several other Danish athletes. But Dirk & I are the only non-Danes (I think).

It changes every race. This was my 7th Ironman, which seems like a lot, but it's not really. And it's "only" my 7th year as a pro. So every race, I recover faster. You look at a guy like Macca, who's been racing for eons, I bet he KNOWS how he will feel. But me? I just take it as it comes. I'm generally tired, but some days I feel great, and other days I'm really shot. For about two weeks, I just take it as it comes. After my first, I did that for about a month plus. But every time, it gets easier and easier.

I try to take a nap almost every day. But some days it doesn't work out. But it's always a goal to sleep for at least 30min during the day. In the 6 weeks before a big race, though, I'm much more diligent 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: Official "Ask Me Anything About Ironman Canada" Thread [Salmon Steve] [ In reply to ]
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Salmon Steve wrote:
Did you change back up to 172.5's (or did I just imagine you were on 167.5's) and if so, why?

never rode 167.5. I rode:
2000 (my first bike) - 2005: 175
2006: 180
2007 - 2008: 175
2009 - present: 172.5


"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: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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gotcha! no worries, great job, great comeback! inspirational.

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Re: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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Cool - and I forgot to say...Big Congrats from us both.

:)
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Re: Official "Ask Me Anything About Ironman Canada" Thread [dsmallwood] [ In reply to ]
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dsmallwood wrote:
hi Jordan. congrats, great job, and thanks for indulging us.

how's your bike position? did your accident have any long term impact to your bike setup?
same for the run; any hitches in your giddyup?

Not a single change to bike position. First ride on aerobars was 6mos after the accident though. But on that first ride, it felt same as ever.

The accident DID (past tense) affect my run. That was what I rehabbed the most last year. SpiderTech kinesio tape was a big help. And, of course, a lot of rehab exercises to get my hips stabilized. Chiropractor helped a lot too. My hips were pretty out of whack at first. But now? I run fine. Or at least, as fine as I ever ran.


"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: Official "Ask Me Anything About Ironman Canada" Thread [Fastyellow] [ In reply to ]
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Fastyellow wrote:
I see you wore the Sworks road shoe....do you have those already clipped in when you start? If so, are they easy to get in?

Also, do you wear that shoe for short course as well?

Yes, I have them clipped in. And yes, I find them very easy to get in (and out) of. Simon Whitfield actually uses them for ITU racing, so that should say it all.

I use them for every race. I have a pair of the velcro tri shoes; I might use those for a sprint. They are nice. Just not nearly as comfortable. And I think the road shoes only take a couple seconds longer to get into.


"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: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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Anything? Big mistake.

On a scale of 0 to Ironman Florida Poop Guy, how bad was the gas issue?:)
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Re: Official "Ask Me Anything About Ironman Canada" Thread [Rappstar] [ In reply to ]
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I have the same shoes but never tried the road shoe in a tri...maybe I'll do some tests!

When you coming back down here to TO?


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I'm faster in Kilometers!
Wattie Ink Triathlon Team
Powered by Accelerate 3
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