First!!


OK, now with that out of the way...

On the bike - did you "pick it up" when you caught TJ and Ambrose, or was that a function of them coming back to you, or some of both?
It seems like once the 3 of you were "together" up front, they/you took turns in the lead.
Did you find this beneficial? Were you secretly hoping/thinking that they were cooking themselves trying to stay w/ you? ;-)

No hat or visor on the run? Why not?

(I *hate* running w/ sunglasses, makes my eyes feel HOT. Much prefer a hat, to fill w ice, etc.
Obvoiusly, you prefer the opposite)

What did you carry with you on the run?

Was it both cups of ice and water that you seemed to be dumping into your trisuit at every run aid station?

Did you get blisters on your feet?

Did you slow down at the end on purpose (had it in the bag) or due to heat/fatigue/ becoming a tough day at the office?

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float , hammer , and jog

Thank god you started this to distract from all the LA threads popping up. Does this mean you are out of Leadman in Bend? Oh yeah, big congrats too.

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Did you pollute the Hudson?

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"Unless you have a ... GF who might put out that night and that night only ... skip it and race." - AndyPants 3-15-2007

Congrats. How did your bike set change from IMTX/Wildflower as decribed here?

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Suffer Well.

Do you feel that the course is any less legit with the downhill fast swim?

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Likely moot, but would you do it again?

How do you think the run course compared to other IM run courses in difficulty?

No, I didn't pick it up. I was actually slowing down when I caught them, just less than they slowed down. Once I caught them, I thought they'd fall off pretty quickly. The "taking turns" was not intentional. It was me trying to drop them and needing a bit more than I thought it would take to actually do so. I didn't care if they stayed with me or not, though given that we were riding into a straight headwind, I didn't feel like giving them a tow if I could avoid it. 10m is 10m, but it still offers SOME benefit.

I don't really think they help too much. Especially visors. A hat might, but I also think a hat can trap some heat as well, especially in humid conditions. I ran without a visor/hat in Texas, and I liked it. Easier to sponge off the head/forehead. So I did it again in NY. I will probably wear a hat in Kona, though, since there is ZERO shade. Much of the first 15mi in NY was fairly shady.

28 saltsticks. That's it.

Yes. both ice and water - mostly ice though - into the suit.

Yes. My feet got pretty trashed with all the water I was dumping.

I slowed down because I knew I could and also because I really wanted to. If I'd HAD to run faster, I could have. But I am VERY glad I did not have to.

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

No, I am still racing in Bend. With the short run and temperate conditions, it'll be a good long training day. Overall, it's not that much different than my biggest training day before IMNYC.

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

Well, given that the sewage line that burst actually serves my neighborhood, it's very possible. And yes I peed in the river during the swim as well.

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

Exactly the same except I was on the clincher version of that same wheelset.

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

In my case, it was ~10min fast. That's basically 2%. I'd say the bike/run courses more than made up for it. The pro men - who started earliest - had the slowest conditions for the swim, though. But even still, for the "slow" people, there were reports of ~20min PBs, which is still not insane. It was still as hard a race as any other Ironman. I figure the run course was ~10min slower (in my case) than a "normal" course, so on balance, I think the course was pretty legit. If the race comes back and they get a swim where the tide is coming in - as is inevitable eventually - this will be a brutal course.

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

Probably not, but that's really more a function of timing. 9 weeks before Kona is just not ideal if you really want to be at your absolute best there. Same problem with any August race. If the race was in June or July? Absolutely. But 2nd weekend in August is too late if Kona is your primary goal for the season.

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

Congrats on a great race. Your thoughts on the course as a whole? For us AG's, the run course was brutal (ok for me anyway). Also, for (my own) future reference, I'd love to hear what your strategy was for attacking the hills in the first 16 miles. I had seen the elevation but in no way was prepared mentally for how steep and/or long they were.

Good luck at the Worlds...we're all pulling for you!

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See you in Bend....!!

Power on bike? Did you hit your targets?

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Hardest run course I've done by a long shot. But I've only got Canada, Arizona, Texas to compare it to.

I'd say, in terms of difficulty, NY is a clear first. AZ is probably a distant second, because of all the turns and all the concrete and the few really steep (but short) hills. Canada probably 3rd, because you're likely to have a strong headwind for 1/2 of the run. And I think Texas is the easiest. Of course, I also had my best run in Texas, so I'm biased. But I do think it's the easiest of the three because it's pretty flat and the turns aren't as sharp as in AZ and it doesn't have those punchy little climbs.

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

I'd run more rolling hills in training to get ready. But, as a whole, that was a hard course. The bike course was harder than I thought, and there was way more wind than I expected. That straight Southern wind was a pain, both because it spun me out heading north on the 2nd lap and was a PITA coming home on the 2nd lap.

Run course was just hard. No way around that. I ran the course I run all hilly courses. Run steady with good turnover on the uphills, and then try to take advantage of running fast on the downhills, because most people struggle on downhills, especially if they've gone too fast on the bike. Running downhill well is where you make your time. Uphills are easy in a triathlon if you just keep your feet moving.

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

288 pavg / 297 pnorm. I figured I'd be over 300, but the course was punchier than I expected, especially with the wind. The tailwind on the 3rd leg of the out-n-back made it hard to hit the power targets, and I couldn't (and wouldn't) go enough over target on the 4th leg to bring it back up. I expected a VI closer to 1.02, and I think if I'd been under 1.02, I could have hit a pnorm of 300. But, generally, it was almost exactly what I expected. I knew I was more fit on the bike than in Texas. But the course was harder (and hotter) than Texas.

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

Thanks for the reply Jordan and congrats again. And thanks for the comment on the bike course...feeling better about my ride LOL....it was much more difficult than I thought it'd be.

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First - congrats on the win! Did you have a pacing strategy for the run or were you going by feel? I *thought* things would get easier once we got into Manhattan, not to negative split but to make up for the accumulation of fatigue, but the wind really, really sucked.

Also, do monitor your normalized power at all during a race or do you have a pretty good sense of that by now based on RPE and just checking your output?

From a race execution standpoint:

When you start out on the bike are you "holding back" or sitting on a certain % of FTP either for a certain period of the day or the entire day? I know from some reading I have done for AG stuff, it has been suggested AG's sit on something like 65% of their FTP for the first 60-90 minutes of an Ironman depending on the course and then step up to around 70%. As a pro do you following something similar or are you at something like 75-80% right out of the gate and just stay there all day?

Are you generally able to stick to your plan or do things have to change on the fly because of what other Pro's around you are doing?

What was your VI for the day on the bike?

What % of your FTP did you average for the entire bike?

On the run, again from some reading I have done it has been suggested people racing Ironman hold back on their run pace for the first part of the run, then after 6 miles or so start to set their pace. Is this something you do or as a pro, or is your fitness in a place where you can start out at 7:00 min miles and just hold them the entire race?

Thanks for sharing!

 
Great race Jordan, must of been really special having Jill and the bairn there to watch you cross the line.

Realise you've said no training questions as particularly useless in isolation to people, however would be interested to know about your taper? What does it look like? When do you start, is there a particular session that you feel works for you in the days leading in? (If you don't wanna answer this one will understand)

When did you travel and when do you do your course viewing etc? Had you already been to look at the course prior to the actual event ...ie weeks/months before.

Cheers.

I figured I could put it out of reach in the first 14mi. So I wanted to run those miles harder and then be able to relax a bit on the flatter section of the course. The wind running South on the river path was brutal after crossing the GWB. I think it was mostly accumulated fatigue, but still... I really ran the first 14-15 miles the hardest. With 10+ minutes heading over the GWB, I thought I was pretty well set. From there, it was just about putting one foot in front of the other. Will be very different in Kona, where you have to run hard the whole way. Being in the lead, I figured I could lock it up. I would have tried to pace more evenly if I had been chasing the lead.

I do not monitor Pnorm. I have a pretty good sense of it based on RPE and my actual average power and lap power (I take laps every 30min).

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

I am glad you raced this over IMC and decided to get outside of your comfort zone (tried and tested course you have done well on) test yourself on a new course.

If you were an AG'er would you pay $1200 to race it?

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-- Aaron Davidson