Ironman 70.3 Boise (Page 8)

Baowolf - 2009-06-03 8:54 AM Probably a good estimate for your times are to take your regular practice times and add them up.  If you practice (your long workout of the week) at a 2:00/100 swim, bike around 16 mph and run around a 9:30 mile for your long runs.  42:00 + T1 3:00 + 3:30:00 + T2 3:00 + 2:06:00 = 6:18:00 ish.  With maybe a little downward drift on the 2nd half of the run to 6:25:00, depending on your overall conditioning.   

For a first HIM you are probably not going to run any faster, even though it is a race, than you do on your long run of the week.  It is important to not go too hard on the bike, or the half mary will be very long.  Do get enough calories in.  You can do a full mary without being too careful about the calories, but a first HIM is typically 2 hours longer than a first full mary.  And if you are 3 miles form the end of the run, do hit that last gu/gel, you will indeed need those calories to keep going to the finish line.  Ask how I know 8).   

If it is hot, have a hat.  At the aid stations dump 1 cup of water into the hat so you have your very own air conditioning for another mile.  Also, if it is hot, don't get tooo sloshy with the water with aid stations being every mile you should be fine.  Side cramps from too much water can be a pain, literally. 

But in the end, trust your training, don't go out too fast too soon, nail your nutrition and have fun.  Worst case for most is that you do some walking on the run. 

I look forward to meeting everyone. 

jkward - 2009-06-04 7:40 PM

So... not to be pessimistic, but the weather here in Idaho is not looking ideal for a race... But than again it is Idaho so It could be absolutely perfect on race day. But the NWS is saying there's a 60% of rain on race day.

jkward - 2009-06-04 7:40 PM So... not to be pessimistic, but the weather here in Idaho is not looking ideal for a race... But than again it is Idaho so It could be absolutely perfect on race day. But the NWS is saying there's a 60% of rain on race day.

jkward - 2009-06-04 10:40 PM So... not to be pessimistic, but the weather here in Idaho is not looking ideal for a race... But than again it is Idaho so It could be absolutely perfect on race day. But the NWS is saying there's a 60% of rain on race day.

popsracer - 2009-06-04 11:16 PM Bob, in response to your earlier post about setting time goals, I did my first HIM last week at Hawaii 70.3 and learned a lot. As far as time goals, I had "expectations" about my splits based on my training times and factored in what I had learned about the course. It only takes one thing to throw an overall time goal off though. Losing googles, navigation error, flat tire, wind, Wind, WIND, WINDD!! (I hate wind). I missed my overall goal by quite a bit but had a good swim and a good ride. The run was absolutely brutal. Up and down and all around a golf course in very hot, humid conditions. Take the good with the bad for the day. Unexpected things will happen and it will not necessarily be your time that will determine the success of your day.

bradword - 2009-06-05 8:09 AM Looks like weather.com's 10-day is saying 78 and partly cloudy with no rain for race day. I'll go with that

E=H2O - 2009-06-05 10:17 AM

 

Wow! You are right. When I went to bed last night it showed a 60% chance of showers.

Baowolf - 2009-06-05 12:07 PM My last couple of swims have been in moderate chop.  It is interesting how much having just 6-12 inch wind waves can screw up your stroke/breathing and your direction.  With the waves hitting you at a diagonal it makes swimming a straight line without constant corrections difficult.  Does anyone know if the swim area has trees nearby or is it mostly exposed to the wind?

Temps not in the mid to upper 90's is a good thing.  We have not had any hot weather to train in yet this summer, so I would not be aclimated to HOT just yet.  Thanks for the info on the rain.  I was trying to figure out how much if any rain gear to bring/wear for the event.  I guess I will bring a rainproof bike jersey and probably keep it in the bag or use it after the race if it isn't obviously threatining major rain come race day.  

I swam in the race course area yesterday morning. Any waves are big waves when you've been swimming in the large ponds here with calm water. The waves were small but it was very wierd swimming in them. My face got slapped around a bit and I drank more water than usual. It does wear you down quicker and it is harder to swim straight. The lake is pretty open so it may be hard to site.....Tom      PS...the water temp was very comfortable...60 or so??
If any of you do any kind of praying let's pray for calm winds and no waves!! I do fear that Lucky Peak always has some though.

I know I put the time gestimater up there, but ya you can have a goal time, but certainly do not feel bad if conditions change the event such that your goal time is impacted by actual circumstances.  If you don't have massive bike miles and decent run miles, that 13 mile run will be hard.  Pretty much just ease into it off the bike, get into a duable pace and see how you feel after 6 miles.  Do keep something in the tank if you have anything left for the last 3 miles, they are pretty tough.  The initial run off a 56 mile bike is much different than the run off a 20-30 mile bike ride.  The legs will be a bit dead for a half-one mile.  (oh my butt, common legs you can do it, shuffle shuffle, ah thats better there is my stride).   

Baowolf - 2009-06-05 12:07 PM My last couple of swims have been in moderate chop.  It is interesting how much having just 6-12 inch wind waves can screw up your stroke/breathing and your direction.  With the waves hitting you at a diagonal it makes swimming a straight line without constant corrections difficult.  Does anyone know if the swim area has trees nearby or is it mostly exposed to the wind?

Temps not in the mid to upper 90's is a good thing.  We have not had any hot weather to train in yet this summer, so I would not be aclimated to HOT just yet.  Thanks for the info on the rain.  I was trying to figure out how much if any rain gear to bring/wear for the event.  I guess I will bring a rainproof bike jersey and probably keep it in the bag or use it after the race if it isn't obviously threatining major rain come race day.  

I know I put the time gestimater up there, but ya you can have a goal time, but certainly do not feel bad if conditions change the event such that your goal time is impacted by actual circumstances.  If you don't have massive bike miles and decent run miles, that 13 mile run will be hard.  Pretty much just ease into it off the bike, get into a duable pace and see how you feel after 6 miles.  Do keep something in the tank if you have anything left for the last 3 miles, they are pretty tough.  The initial run off a 56 mile bike is much different than the run off a 20-30 mile bike ride.  The legs will be a bit dead for a half-one mile.  (oh my butt, common legs you can do it, shuffle shuffle, ah thats better there is my stride).   

bradword - 2009-06-06 7:25 AM So now it says 60% with chance of thunder storms. Will a lightning/thunder storm get the race canceled?

bradword - 2009-06-06 10:25 AM So now it says 60% with chance of thunder storms. Will a lightning/thunder storm get the race canceled?

popsracer - 2009-06-06 9:35 AM Its still a little too far out to get too excited about the forecasts. But, after checking 4 or 5 sources (as of Saturday the 6th) and blending them I get temps in the mid to upper 70's, chance of a shower but mostly sunny, winds light 5-10 mph out of the NW. My daughter (who just graduated from WSU) asked me yesterday to register her for the race. Just when I was mentally getting comfortable with this race my whole focus changed to worrying about her. I went over every aspect of the race with her last night and already started in again with her this morning. I don't know how long it will be before she tells me to shut up. But as a father I just can't help it. She's a newbie but tough as nails. What was the final word on the get together?

E=H2O - 2009-06-06 11:43 AM

It seems like for most of us all our training preparation is done, so all we can do is obsess about the weather. But your daughter came to you yesterday and wants to enter the race as a newbie? She must be a heck of an athlete. I wish her a great race. Just make sure she promises not to pass you.  :-)