Vineman Full Ironman : Official Thread (Page 5)

It looks like you do not post all your miles on BT.  Could you put down your total 09 miles in s/b/r here, would help to know what your overall fitness is. 

As far as any specific training, I try to get 4500 foot of climbing in my long bike rides to get some hill work in.  I also try to train around noon to get some aclimation to heat.  Unfortunately this summer has been very cool with no workouts in anything over 85 F.  This week I should be able to get some workouts in at least upper 80's to low 90's .  I expect July will provide some more heat. 

Other than that it is short and intense and long and not so intense in everything.  Miles, Miles, Miles.   The last 2 months prior to the IM are massive in miles.  Probably a 1/3 increase over the previous 2 months. Well the 2 months prior to the taper that is. 4-5 long bikes (5-6 hours) and 3-4 long runs (17 miles + ) and a bunch of long swims 4000 +.  That's my plan anyway others probably have different strategies.

Well, the course is nowhere near as hilly as Wildflower, so at least it'll feel easier than that.  As a comparison:  I did the Vineman 70.3 last year as my first HIM and my bike was 3:04, run was 1:48.  At Wildflower this year, it was 3:23 and 2:17...and that was with a lot more preparation than for Vineman last summer.  So, for starters, you can figure on less steep and long hills compared with WF.  The steepest hill is the top 1/4 mile of Chalk Hill which we'll see at mile 40 and 96...I was geared out and out of the saddle for the last part of the climb on the 70.3, so I'm sure it'll be the same at least the second time through on the Full.

Run is very rolling.  Different from the 70.3 course in that it is 3 loops instead of the long out-and-back of the 70.3.  There are some rollers in the back part of the 70.3 loop that we won't see on the shorter loop of the Full.  The biggest hill, though, is a downhill about 3 miles or so out of transition which becomes an uphill on the way back--that is part of the course for the Full, so we'll see that three times, at around miles 5.5, 14.25, and 23.  But other than the first couple miles in/out of transition, the run is pretty much rolling terrain.  No real hills like Wildflower...nothing even close.  But lots of folks on the 70.3 (including me) were a bit surprised by just how rolling it was.

The swim is one of the easiest around.  Calm and shallow.  Warm.  Only issue will be if it isn't wetsuit legal.  No matter what anyone might say, that will add time to the swim, which equals more effort, which equals longer day.

Well, the course is nowhere near as hilly as Wildflower, so at least it'll feel easier than that.  As a comparison:  I did the Vineman 70.3 last year as my first HIM and my bike was 3:04, run was 1:48.  At Wildflower this year, it was 3:23 and 2:17...and that was with a lot more preparation than for Vineman last summer.  So, for starters, you can figure on less steep and long hills compared with WF.  The steepest hill is the top 1/4 mile of Chalk Hill which we'll see at mile 40 and 96...I was geared out and out of the saddle for the last part of the climb on the 70.3, so I'm sure it'll be the same at least the second time through on the Full.

Run is very rolling.  Different from the 70.3 course in that it is 3 loops instead of the long out-and-back of the 70.3.  There are some rollers in the back part of the 70.3 loop that we won't see on the shorter loop of the Full.  The biggest hill, though, is a downhill about 3 miles or so out of transition which becomes an uphill on the way back--that is part of the course for the Full, so we'll see that three times, at around miles 5.5, 14.25, and 23.  But other than the first couple miles in/out of transition (which are flat), the run is pretty much rolling terrain.  No real hills like Wildflower...nothing even close.  But lots of folks on the 70.3 (including me) were a bit surprised by just how rolling it was.

The swim is one of the easiest around.  Calm and shallow.  Warm.  Only issue will be if it isn't wetsuit legal.  No matter what anyone might say, that will add time to the swim, which equals more effort, which equals longer day.

Edited by tcovert 2009-06-23 1:33 PM

my remaining training will be similar to what others have said.  Probably do a couple or three 100 mile rides, a couple or few 18+ mile runs, do 4000+ swims.  That'll be plenty of enough.

well its good to know that I won't have to worry about trying to climb a steep flight of stairs to start my run.

LOL...my wife has a pretty depressing photo of me climbing those stairs.  (Which was less than a mile before both my quads blew up, right, then left.)

Is this a one lap swim or do we do the 70.3 swim twice?

twice

Two more hard weeks and then it is all over but the crying er taper.

OK... I'm getting a little anxious now...

We finally found a place to stay and I even think it's the 'official' race hotel...so no more excuses now!!! I really hope the next two weeks I don't get an injury of some sorts....with the last peak before the dreaded taper phase... It seems I have developed some sort of saddle rash while trying out a one-piece with fleece instead of a chamois. Bad idea. Hope it goes away before the race.

Next week we'll be in Yosemite for a week, so I hope to get a few long & HOT rides in to get used to the heat I've read so much about in the race reports. SoCal hasn't been very warm in June with the gloomy skies. Still need to figure out where to swim in Yosemite, because the pool at the Lodge is 2 feet deep at one end...and I just can't do 80 horizontal flip turns.

Sorry, this is my first full, so I'm pretty nervous... But I can't WAIT to give it my best! 

106 mile (6 1/2 hour) ride done today and a two mile ocean swim coming up on Sunday, then it's pretty much taper time for me.  There's more risk of overtraining than likelihood of relevant fitness to be gained between now and Aug. 1.  I'll likely do one more six hour ride to work out some technical issues on the bike (tweaked my fit a bit--new stem, for one thing--earlier this week) and probably a 2 hour run just for confidence sake, but this is my last week over 160 miles SBR.

4 weeks to go!  120 mile ride for me yesterday.  Ran a mary last weekend.  I'm still slacking a little on my swim, but have worked my way up to 1x4500m.  I'm pretty much ready, but at least 1 more long run and long ride for me.  Will start my taper 2 weeks out.

E...librium,

Scott (badwater368) here. I live just outside of Yosemite.
About 11 miles from the south gate of the park (heading toward Fresno, LA, So. Ca.) is Bass Lake. Absolutely beautiful! 75 degree water, clear and clean. Plus, you can ride around the lake with rolling hills and general stores to hydrate and fuel up. Also, if you need to rent a bike, there's a shop in Oakhurst that had daily rates.
It was 104 when I trained up here yesterday, so you'll get some heat training too.
My first full I.M. as well...I suspect I'm ready by now (better be!!!).
Cheers

Scott

PS In what city did you choose a hotel for race weekend?

Only low 90's here today, but very dry and windy for my 116 mile bikeride with 100 miles of it head and cross wind sigh (I'm beat).  I have a 17 mile run tomorrow (sigh) and then a 6:45 Bike next Saturday and another long run Sunday and I will be good and ready to for taper.  I have been swimming 4000,3000,4000 during the week (slowly).  

Here is to hoping temps don't go beyond low 90's or that there is at least occasional cloud cover.  

Hi Scott, thanks for the tip!!! We'll definitely swim out in Bass Lake, sounds great! Maybe ride around there too... Since you're the local, can I ask you if you know how the road from the valley up North to Tanaya lake is? (140 West to 120 North I think). It's closed in the winter it says on the map. Would you recommend the ride from Yosemite valley to Bass lake over this one? I'm looking for fairly even pavement, so my saddle-bottle cages don't rattle off my bike like they have been on the rides around here in Long Beach...ugh! 

We found a room at the Hampton Inn and Suites in Windsor. We were lucky, I guess someone just cancelled their room when we called. It's all pretty pricey though... or maybe I'm just cheap.

Thanks again Scott!!! 

Good morning Eq...

Glad I could be if assistance.
Re. riding in Yosemite Park, most locals elect to stay off those roads during the summer months. The park is packed with visitors, many pulling trailers and lot's from across the 'pond' driving rental cars. Combine driving on the right side of the road, gawking at El Cap. and travelers fatigue, there are times when it's just not safe. Should you elect to ride out of the valley, I'd think the ride toward Bass Lake would be a bit more traveled but you will have greater resources (h2o, food) if your distance requires.
Another option...begin your ride at Bass Lake (we have a hotel/marina/restaurants/market) called The Pines Resort on the north east side of the lake. From there you can go south through North Fork into the foothills near Fresno, or ride into Oakhurst and onto Hgy 49 toward Mariposa. Many of these roads were on the Tour of California route.
When are you heading up? What part of So. Cal. do you live?

Scott

Great tips Scott!!! Looking at the elevation profiles of several variances I think we'll ride around Bass lake to Oakhurst via Yosemite forks and loop around Mariposa (49-140-triangle road) like you suggested... And hope not to get run off the road by the (other) tourist. Judging by mapmyride.com it'll be almost 98 miles with 6800ft climbing, in blistering heat... Sounds like the perfect last hooray before the Vineman, if I survive. We're heading up next weekend and I think we'll ride on Monday (hoping for a little less traffic). We're from Belmont Shore and we plan to stay there for a week if the fires don't cut our trip short like they did last year. I have 1 long ride and a 20 mile run planned for that week before I ease into the taper, park my @$$ next to the river, with a cold beer and a hotdog...!

Had a good weekend even with the holiday yesterday. I do not remember IM training being as hard last year. Oh well got some good miles in

Friday
101.4 miles in 5:30:38 on the bike
7.14 miles run off the bike in 1 hour

Saturday
25 mile bike

Sunday
26.28 mile bike in 1hr30min
18.55 mile run in 2:45:00.

Sundays bike and run was a brick.



    


Edited by mike_martz 2009-07-05 6:27 PM

Low volume week on the run this week--next week will be bigger.  Still got in 10 mile run on Thurs, 6 1/2 hour ride on Friday, short run (to burn calories only) on Saturday, 65 min ocean swim today.

There are a couple of 29+ mile courses named JDRF Sonoma in the standard Compu Trainer courses.  Does anyone know if these are indicative of the Vineman course?

I guess whether I intend to make any predictions for time or not, I just did...by not replying to...

"*Also if any of you think that you will be out on the course after dark please
contact me."

...in today's email from Vineman.

Let's see...wave start = 6:40, sunset = 8:20...guess I at least feel confident I'm doing this in less than 13:40. 

Well, decided at the last minute (2 weeks ago) to do VM Full, so I will see you all out there.  Completed Oceanside 70.3 in 5:51 and the Auburn Half in 6:20, so I think I will do fine with the hills.  Hopefully the heat won't be so bad, but we will see.

Looking forward to doing my first IM;  I am also registered for IMAZ, but that will be a piece of cake compared to VM Full, I'm thinking.

I am having some serious issues on my longer workouts. I keep blowing up about 2/3 of the way in and end up finishing on vapors. I make sure to take in 1 gel with water every 45 min or so. I also drink Gatorade (from powder - using the nutrition guide serving size per 8oz. of water) between servings of gel. According to my Garmin edge 305's Calorie tracker (Which may or may not be accurate) I bring in almost as many calories as I am putting out. I am not sure what my actual HR zones are (I know, I know, I should have calculated them long ago and update them every month, but I have been crazy busy. I finally made the leap from working for someone else to working for myself and that has absorbed all my free time)....

So anyone have any ideas or suggestions I can try before race day? I have 4 more longer workouts between now and the race and I was hoping to find a way to not feel like I have nothing left when I know that I should still have gas left in the tanks. thanks.

Joe, i can't tell from your logs what your training volume has been like and what long workouts you are trying for (or maybe your log is complete in which case your June and July volume is really low).

Realistically, you've got the rest of this weekend and next weekend and then start into a taper.  What's the longest you've gone in each discipline?

My log is kind of incomplete. My averages are a little low but I also have done some workouts that didn't get logged because I have been so busy. The swim isn't bad as far as bonking... I come from a strong swimming background. my long swims are about 6000 yards. Its my bike and runs that have the issues. I hit the wall on my bike around mile 60 - 70ish and my longest ride to date is about 90ish miles. and longest run is about 18ish miles and I hit the wall around mile 15 or so but get really bored around mile 12. I think for the running part of hitting the wall comes from being bored and not wanting to do another 3 mile lap.