You guys doing Lake Placid are just coming off your biggest mileage weeks and tepering down. For those of us trying to put something together for Wisconsin it is getting pretty realistic.
My training has been a bit of a struggle but is slowing starting to come together. We are seeing a lot of people and bikes really being ground up by the miles. Tough miles.
I think people have an axe to grind at Wisconsin after last year. A lot of our customers are going back to avenge the weather from last year and put together la good race in (hopefully) better conditions. I’m seeing a dedication to training I can’t remember from any previous Ironman.
Based on what we are seeing, I think there are going to be some pretty impressive performances in Wisconsin.
If you are in your big “build” for Wisconsin or just starting it, here’s some suggestions:
Remember to adapt pro-active recovery strategies so you can absorb the benefits of the workouts and complete the adaptation. Test your nutrition strategy now. Make necessary adjustments. This is getting toward the time when you should not be trying many new products. Take advantage of the wild weather we have been having- but do it carefully. Wisconsin could be 90 degrees, windy and humid or 50 degrees and raining. Train in everything to know you are ready and take the attendant precautions in extreme heat and wet weather. Preventive maintenance: Guys, I always harp on this. We are seeing people fall off their bikes because they are not performing preventive maintenance, checks and services (P.M.C.S.). People are dropping chains and crashing on climbs, parts are breaking causing falls… Remember- this is *racing *equipment built to be light and fast. It requires preventive maintenance just like a race car. Look at how much time automotive racing teams spend on maintenance… Keep an eye on your equipment. Keep it clean and well-maintained. Stay in the here-and-now. Don’t look beyond your current workout. Make sure each workout has a purpose in the puzzle of building a good Ironman. You can eat an elephant, but you have to do it in little bits… Be careful. It sounds stupid, but remember you are an athlete regardless of your ability level. Protect yourself. Use caution. Your first goal is to get to the start line. That is really the toughest one too…
That’s exactly what I told my wife when I got my July workouts at the beginning of the month. Things really ramped up for me, especially on the bike. Did my first century in 17 years (actually 115 miles) last weekend! Several more big bike weekends coming up along with the swim and biking.
Amen on the nutrition…this will be my first IM and while my legs, back, neck etc…felt fine after 115 miles, my first crack at nutrition showed that I need to re-evaluate some things.
All good stuff Tom. The below was especially helpful for me as I am sitting at my desk stressing on trying to put my weekend schedule together and work around family stuff etc.
Good luck and see you there
Stay in the here-and-now. Don’t look beyond your current workout. Make sure each workout has a purpose in the puzzle of building a good Ironman. You can eat an elephant, but you have to do it in little bits…
Staying the in here and now is pretty tough when your buddy keeps reminding you how quickly the race is approaching …
QUIT TELLING BRIANA HOW MANY WEEKS ARE LEFT UNTIL IMWI! YOU’RE FREAKING ME OUT MAN!!!
By the way, I will be at the Pewaukee Tri hanging out in Transition on Sunday, if you care to join me. Probably do a nice little run after the race (I’m not racing, just representing TriWis).
Wisconsin will be my first IM and I’m really enjoying large volume training. I was out at Madison last weekend and got a wickedly fun training camp in, 3k+ open water swimming, 190 miles on the course and over 18 miles running The best thing was I came back wanting to train more.
The IMMOO bike course is beautiful and a very entertaining ride. I didn’t think it was as difficult as people make out though and considerably easier than the Desoto Triple-T.
The IMMOO bike course is beautiful and a very entertaining ride. I didn’t think it was as difficult as people make out though and considerably easier than the Desoto Triple-T.
Yep, DeSoto T1 is the finest wetsuit I have ever worn. Special thanks to Emilio for tolerating all my questions and responding so quickly!
Now to un-hijack the thread – Yep, starting to get serious. I seem to be more nervous this year, but, could actually be anxiety rather than nervousness.
Tom – I am one of those intent on making that course my BEE-OTCH this year, rather than the other way around, as happened last year.
Don’t get me wrong the course deserves respect and is a challenge in any conditions. Rain and cool weather might take away some of the entertainment though
As I’ve shared with you before my wife is very reasonable with me re: Ironman training. Her position is simple (and understandable considering 3 small children):
there are 24 hours in every day and she only needs 19-20 of them from me. What I choose to do with the other 4-5 is up to me (ie. sleep, watch TV, train, etc etc doesn’t matter to her!!)
I’m glad to hear this. You strike me as a matter-of-fact fellow so I put some credence to your assessment of the course.
Frankly, I am scared of the course. I see people coming back with their tail between their legs just destroyed. Last year it was like soldiers after D-Day. Everyone was just destroyed. No one talked abouot the race. Scary.
My training is certainly behind the curve as usual so I am really trying to focus on being able to concentrate to get through this.
Well, you have got all the admiration in the world from me! Never seen anyone so gracefully perform the balancing act like you do! Hopefully see you on Monday.
Having the luxery of living close and riding it a number of times, I will second the general assessment of the course. In good weather, it is absolutely beautiful and a truly enjoyable, albeit challenging course.
In 90+ degrees, it is brutal and never-ending. In sub-60 and rain: total nightmare. I have never in my life been so miserable on the bike. And, the fact that I was wearing silver shorts that were (apparently) see-through when wet did not help…
advice from a very slow guy who did it last year and will be there again this year:
Ease up on the watts up all hills. Take an easy pace approach to the bike and you’ll be fine.
They just keep coming at you; none are terrible but mentally you just have to be prepared that they just keep coming and coming and coming. Otherwise you get frustrated. Proper spinning up will help as they cumulatively take their toll.
When you hit the parking ramp for T2 you can finally say it is your last climb.
Very good advice regarding the hills. Another thing I learned last year – be careful trying to compare your overall time at IMWI with time at other IM races. The transitions at IMWI are boarderline ridiculous and can easily drag out 15+ minutes.
T1: Come out of the water, run couple hundred yards to the parking lot, run UP THE ENTIRE helix of the parking lot to the top floor, run inside the Monona Terrace, run to the transition bag room, run to the changing room, run to the parking lot, run the length of the parking garage, get on bike, ride. Insane. Crazy long T1 time.
T2: Ride bike up to the top level of the parking garage, drop bike, run into Monona Terrace, run to transition bag room, run to changing room, run out Terrace, run out parking structure, run marathon. Insane. Pretty long T2 time.
So, just be prepared for long transitions. The two transitions are IMWI are races unto themselves.
I have been using Infinit and it has been going well… but I am not big on solid food while racing… just doesn’t jive too well. I used Clif Shots on my 1/2 IM and that worked pretty well, but that and the food I ate before I raced (1/2 bagel w/ peanut butter, part of a banana) was it other than liquids.
My tummy is pretty sensitive and doesn’t like protein while working out, and I’m lactose intolerent.
I’m doing my first iron distance race on 9-22-07 at Lake Barkley, KY.
Great comments about the weather, Tom. Indeed, triathletes racing in the Northern US and in most of Canada need to be ready to race in ANY conditions. I was at IMWIS last year and frankly, I did not think it was that bad - but we train in conditions like that a lot, or you don’t train and have all the foul weather apparel kit! What was really surprising to me was the number of people that were ill-prepared clothing-wise to deal with those sorts of conditions. If you had the right gear for the bike, you should have been OK. The run conditions were actually OK - raining and 12 - 13C degrees is approaching ideal conditions for distance running. The problem was that many were chilled and hypothermic getting off the bike and they went downhill from there.
You’re absolutely right about being prepared for anything and any type of weather conditions. That was the one lesson that I took away from last year’s first attempt at the IM distance in Madison. This year i’ll be prepared for last year’s conditions as well as the possibility of racing in brutally hot conditions. I learned that preparation for an IM does not only apply to physical preparation but also applies to being able to handle whatever nature may throw at you. I actually believe that if I hadn’t become hypothermic during the bike, the run would have been fine – i’ve run in that type of weather before, but never biked in temperatures in the 50s while it was raining cats and dogs. So you’re right, I was ill-prepared clothing wise and I paid for it with an 88 degree body temp. So for me it was really bad. All I can say is that I have never been more miserable and beaten as I was during the 112 miles of IMMOO. But because of that experience, I have never trained harder to go back there and succeed.
The best thing was I came back wanting to train more.