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2014-06-03 1:12 PM
in reply to: Tlbirse99

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Subject: RE: Ironman Florida 2014 : Official Thread
Originally posted by Tlbirse99

I'm signed up for IMFL. My second IM. First was 3 years ago IMCanada. After having a really tough swim at Galveston 70.3 this year I'm really nervous for Florida now. I have had some practice in nice clear waters of Bermuda but I didn't have the surf and chop to deal with. I'm heading out to florida in August to ride the course and get some swimming in. Does anyone have any words of advice to get past those breakers. Also which side should I practice more to be breathing on. I'm generally a right side breather which I think this was my problem in galveston As the waves crashed in my face. I have been practicing left side breathing but I just wanted some tips from previous IMFL finishers.

I didn't do Galveston 70.3 but had many friends who did, and they said that swim was exceptionally rough. So don't take that as the norm.

For IMFL, what waves or swells there are should be coming right at or with you, not coming across you. So I'd say just plan on breathing to the right if you're most comfortable doing that. But it's definitely best to become proficient in bilateral breathing, so you can breathe left if/when you need to.

I am subject to motion sickness, so that's my concern if there are swells. But I'll probably just take a pill for that.

People who did IMFL last year can speak more to it. But I was there watching, and while there were some decent sized breakers near the shore, it really smoothed out once you got past those.


2014-06-03 2:42 PM
in reply to: Tlbirse99

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Subject: RE: Ironman Florida 2014 : Official Thread

Originally posted by Tlbirse99 I'm signed up for IMFL. My second IM. First was 3 years ago IMCanada. After having a really tough swim at Galveston 70.3 this year I'm really nervous for Florida now. I have had some practice in nice clear waters of Bermuda but I didn't have the surf and chop to deal with. I'm heading out to florida in August to ride the course and get some swimming in. Does anyone have any words of advice to get past those breakers. Also which side should I practice more to be breathing on. I'm generally a right side breather which I think this was my problem in galveston As the waves crashed in my face. I have been practicing left side breathing but I just wanted some tips from previous IMFL finishers.

Yes practice bilateral breathing.  It will serve you well.  To get past the breakers going out dive UNDER the waves.  Get tinted or mirrored googles too.  Race morning the sun will be rising in your face across the top of the course.  Spend time in the pocean getting used to it if you can.  Learn to body surf and play in teh waves.  We usually have a few OWS pre-race for BTers and I have taught many many people how to get past the waves and body surf in No worries

2014-06-03 3:35 PM
in reply to: Socks

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Subject: RE: Ironman Florida 2014 : Official Thread
Originally posted by Socks

Originally posted by Tlbirse99 I'm signed up for IMFL. My second IM. First was 3 years ago IMCanada. After having a really tough swim at Galveston 70.3 this year I'm really nervous for Florida now. I have had some practice in nice clear waters of Bermuda but I didn't have the surf and chop to deal with. I'm heading out to florida in August to ride the course and get some swimming in. Does anyone have any words of advice to get past those breakers. Also which side should I practice more to be breathing on. I'm generally a right side breather which I think this was my problem in galveston As the waves crashed in my face. I have been practicing left side breathing but I just wanted some tips from previous IMFL finishers.

Yes practice bilateral breathing.  It will serve you well.  To get past the breakers going out dive UNDER the waves.  Get tinted or mirrored googles too.  Race morning the sun will be rising in your face across the top of the course.  Spend time in the pocean getting used to it if you can.  Learn to body surf and play in teh waves.  We usually have a few OWS pre-race for BTers and I have taught many many people how to get past the waves and body surf in No worries




I raced IMFL in 2012 and as Socks said, there are a few OWS pre-race BT swims....those are so super helpful. In fact, the BT swim on Friday morning was my first ocean OWS practice, and if it wasn't for that swim, my race day swim would have been much worse. Get in as much OWS ocean practice as you can - this is key. Don't wait to the last minute if you can help it.

2014-06-03 8:30 PM
in reply to: #5006031


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Subject: RE: Ironman Florida 2014 : Official Thread
Thank you for you replies. I really appreciate it. Glad I found this thread! I look forward to meeting up with you guys for the pre swim practice.! Looking forward to a great day!
2014-06-08 9:39 AM
in reply to: Tlbirse99

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Subject: RE: Ironman Florida 2014 : Official Thread
Well week three down!! So looking forward to training/ rest week! feel pretty happy with how it going. Only missed 2 workouts in the 3 weeks. Hows everyone else doing??
2014-06-08 6:10 PM
in reply to: LarchmontTri

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Subject: RE: Ironman Florida 2014 : Official Thread

Originally posted by LarchmontTri
Originally posted by Socks

Originally posted by Tlbirse99 I'm signed up for IMFL. My second IM. First was 3 years ago IMCanada. After having a really tough swim at Galveston 70.3 this year I'm really nervous for Florida now. I have had some practice in nice clear waters of Bermuda but I didn't have the surf and chop to deal with. I'm heading out to florida in August to ride the course and get some swimming in. Does anyone have any words of advice to get past those breakers. Also which side should I practice more to be breathing on. I'm generally a right side breather which I think this was my problem in galveston As the waves crashed in my face. I have been practicing left side breathing but I just wanted some tips from previous IMFL finishers.

Yes practice bilateral breathing.  It will serve you well.  To get past the breakers going out dive UNDER the waves.  Get tinted or mirrored googles too.  Race morning the sun will be rising in your face across the top of the course.  Spend time in the pocean getting used to it if you can.  Learn to body surf and play in teh waves.  We usually have a few OWS pre-race for BTers and I have taught many many people how to get past the waves and body surf in No worries

I raced IMFL in 2012 and as Socks said, there are a few OWS pre-race BT swims....those are so super helpful. In fact, the BT swim on Friday morning was my first ocean OWS practice, and if it wasn't for that swim, my race day swim would have been much worse. Get in as much OWS ocean practice as you can - this is key. Don't wait to the last minute if you can help it.

Best of all worlds, follow Sue out though the waves, do what she does.  Join us for the practice swims on the days before this year's race. 



2014-06-10 8:18 AM
in reply to: Tlbirse99

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Subject: RE: Ironman Florida 2014 : Official Thread
Originally posted by Tlbirse99
Thank you for you replies. I really appreciate it. Glad I found this thread! I look forward to meeting up with you guys for the pre swim practice.! Looking forward to a great day!


Yes, i am also really looking forward to the BT OWS practice during race week. Still a long way to go ... sigh !

Things are going great here, ITBS is steadily improving since April. We are finally getting some mild weather up here. I'll be doing the 70.3 in Mont Tremblant in 10 days. Gonna be fun.
2014-06-11 4:15 PM
in reply to: jashac

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Subject: RE: Ironman Florida 2014 : Official Thread
I'm told the roads are all very nice on the bike course except for one really bad ~10 mile stretch. Is this the little turn-around stretch from mile 50-60 on the bike course map? Just curious.
2014-06-11 4:37 PM
in reply to: mbwallis

Subject: RE: Ironman Florida 2014 : Official Thread
Yep, that stretch I hate. Very bumpy but you can pick up water bottles, co2 cartriges, spare tires, etc. There is another section (the last loop) that has a lot of road traffic. People hauling debris to the dump and bike traffic in both lanes. Becareful.
Good luck
2014-06-12 2:12 PM
in reply to: mbwallis

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Subject: RE: Ironman Florida 2014 : Official Thread

Originally posted by mbwallis I'm told the roads are all very nice on the bike course except for one really bad ~10 mile stretch. Is this the little turn-around stretch from mile 50-60 on the bike course map? Just curious.
yes its an out and back and SN is on there.  Its uncomfortable.  You need to be very careful as there tends to be a bunch of ejected gear all over the road. 

2014-06-19 6:06 AM
in reply to: Socks

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Subject: RE: Ironman Florida 2014 : Official Thread
How' is training going for everyone?

Any upcoming races in preparation?

It's hot hot and humid here in the swamp land of South Florida! It has been making my long bike rides toasty :-)

Body holding up so far which is good....doing a 1 mile ocean swim, An Olympic dist in July and Augusta

Hoping everyone is doing great!

Alicia


2014-06-19 2:38 PM
in reply to: mbwallis

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Subject: RE: Ironman Florida 2014 : Official Thread
Originally posted by mbwallis

I'm told the roads are all very nice on the bike course except for one really bad ~10 mile stretch. Is this the little turn-around stretch from mile 50-60 on the bike course map? Just curious.


That road sucks. I took that time to get out of aero.
2014-06-23 5:56 PM
in reply to: mbwallis

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Subject: RE: Ironman Florida 2014 : Official Thread
Originally posted by mbwallis

Originally posted by Tlbirse99

I'm signed up for IMFL. My second IM. First was 3 years ago IMCanada. After having a really tough swim at Galveston 70.3 this year I'm really nervous for Florida now. I have had some practice in nice clear waters of Bermuda but I didn't have the surf and chop to deal with. I'm heading out to florida in August to ride the course and get some swimming in. Does anyone have any words of advice to get past those breakers. Also which side should I practice more to be breathing on. I'm generally a right side breather which I think this was my problem in galveston As the waves crashed in my face. I have been practicing left side breathing but I just wanted some tips from previous IMFL finishers.

I didn't do Galveston 70.3 but had many friends who did, and they said that swim was exceptionally rough. So don't take that as the norm.

For IMFL, what waves or swells there are should be coming right at or with you, not coming across you. So I'd say just plan on breathing to the right if you're most comfortable doing that. But it's definitely best to become proficient in bilateral breathing, so you can breathe left if/when you need to.

I am subject to motion sickness, so that's my concern if there are swells. But I'll probably just take a pill for that.

People who did IMFL last year can speak more to it. But I was there watching, and while there were some decent sized breakers near the shore, it really smoothed out once you got past those.


I breathe on the right as well. I have practiced bilateral breathing and even hired a coach but I just cannot seem to get it down! I am
sort of a creature of habit. Still tossing it in each swim but having trouble! Ugh! My coach finally told me to continue my right-side breathing
because I think he lost hope that I'd ever learn. Hoping I will be okay, too. I had really rough water in Racine last year and many said it was the worst ever there. It was terrible and I struggled. Still managed to make it through okay but thinking double that may be tough. Here's to hoping
it's not abnormally rough at IMFL 2014. Good luck.
2014-06-26 3:26 PM
in reply to: trirun26

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Subject: RE: Ironman Florida 2014 : Official Thread
I just signed up for the Redman full distance aquabike in OKC on Sep 20, figured that would be a nice rehearsal for IMFL. I know at least 3 others doing the same as prep for IMFL. Anybody else doing Redman?
2014-06-26 7:22 PM
in reply to: #5006628

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Subject: RE: Ironman Florida 2014 : Official Thread
Week 6 of my training almost done. Feeling pretty good. Legs are protesting a bit but not terrible. I leave for Dominican Republic on the 5th so hoping for some nice clear ocean swimming!
2014-06-27 10:29 AM
in reply to: sk2a2005

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Subject: RE: Ironman Florida 2014 : Official Thread
Originally posted by sk2a2005

Week 6 of my training almost done. Feeling pretty good. Legs are protesting a bit but not terrible. I leave for Dominican Republic on the 5th so hoping for some nice clear ocean swimming!

Have a great trip and get in some swims! I have been to Puerta Plata a few years ago. Beautiful!


2014-06-27 1:30 PM
in reply to: sk2a2005

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Subject: RE: Ironman Florida 2014 : Official Thread
Getting in base conditioning for IMFL I needed to pull back running due to calf pain in left leg about 4 weeks ago. I picked up on my bike training and gradually over two weeks found that I could run off the bike (brick) and was up to 35/3.5 bike/run. Decided to go out for 5 mi run without the bike last week; started out with a slight pain in my left out hip (note, same as the calf side), but it was very small and brushed it off, as I hit 3 - 4 mi pain got to the point I knew I needed to stop. Have gone cold turkey for a week of just icing, stretching (hip & IT band) and Advil while I wait to get in to doc (Sports Specialist) next week. The pain is still there, but seems to have subsided a bit before I get out of bed. Self diagnosed myself to Trochanteral Bursitis - seems I have all the symptoms. Pain isn't deep in the hip, it's on the outside and I can hop on the leg, which are the tests for ball/joint/bone fracture issues, which would have been a disaster at this stage.

I think my best case scenario is a shot of cortisone in the bursa - most articles point to that as fastest treatment - not that I like the thought of needles - and get back to training with some diagnostic stretching/massage/muscle strengthening to get to preventing the injury from reoccurring. I don't know what I will do if she says 4 weeks of no running/biking (assuming it's IT band related biking would be out too?).

I need every bit of the next 4 months to get my training up. My first IM, 56 yrs., All I want is a finish and celebrate afterward! Had hopes of doing 70.3 (Toughman AL) in August as a training race, but I think that is out the window right now. Hope that my "best case" works out and I can find a 70.3 to enter in Sep now.

Am in reality that I can get through this? Also anyone else have this particular issue and been through recovery of it?
2014-06-27 1:38 PM
in reply to: midwesttrimom

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Subject: RE: Ironman Florida 2014 : Official Thread
Your coach may have tried this, but instead of alternating sides, try full sets of just breathing on the left side. Not only do I breath right side, but I breath on every stroke, so I know what you mean by trying to break habits. Anyway, I learned to bi-lateral by just alternating my sets breathing out of left or right side only. Now I find I am comfortable as an "ambidextrous" breather...

Now if I can only learn to take a breath every two or three strokes!
2014-06-27 2:59 PM
in reply to: DavidKSC

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Subject: RE: Ironman Florida 2014 : Official Thread
Originally posted by DavidKSC

Getting in base conditioning for IMFL I needed to pull back running due to calf pain in left leg about 4 weeks ago. I picked up on my bike training and gradually over two weeks found that I could run off the bike (brick) and was up to 35/3.5 bike/run. Decided to go out for 5 mi run without the bike last week; started out with a slight pain in my left out hip (note, same as the calf side), but it was very small and brushed it off, as I hit 3 - 4 mi pain got to the point I knew I needed to stop. Have gone cold turkey for a week of just icing, stretching (hip & IT band) and Advil while I wait to get in to doc (Sports Specialist) next week. The pain is still there, but seems to have subsided a bit before I get out of bed. Self diagnosed myself to Trochanteral Bursitis - seems I have all the symptoms. Pain isn't deep in the hip, it's on the outside and I can hop on the leg, which are the tests for ball/joint/bone fracture issues, which would have been a disaster at this stage.

I think my best case scenario is a shot of cortisone in the bursa - most articles point to that as fastest treatment - not that I like the thought of needles - and get back to training with some diagnostic stretching/massage/muscle strengthening to get to preventing the injury from reoccurring. I don't know what I will do if she says 4 weeks of no running/biking (assuming it's IT band related biking would be out too?).

I need every bit of the next 4 months to get my training up. My first IM, 56 yrs., All I want is a finish and celebrate afterward! Had hopes of doing 70.3 (Toughman AL) in August as a training race, but I think that is out the window right now. Hope that my "best case" works out and I can find a 70.3 to enter in Sep now.

Am in reality that I can get through this? Also anyone else have this particular issue and been through recovery of it?


I hope you find out what's wrong and are able to get back to training in as little time as possible. That sounds very frustrating! Maybe you can see how your HIM goes and go from there?? Good luck and get better.
2014-07-01 1:38 PM
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Subject: RE: Ironman Florida 2014 : Official Thread

Ok, time to start getting serious.

How was your June?

This is mine, pretty wimpy and it's really time to get serious

swim: 11088

Bike 416 mi

Run 45 mi

Strength 2h 40

Used to be able to copy and past right from log.  Hmmm.

Swim: 3h 41m 43s - 11088 Yd 
Bike: 28h 52m 46s - 416.4 Mi 
Run: 8h 20m 34s - 45.09 Mi 
 
Swim: 8h 20m 36s - 25868.73 Yd
Bike: 77h 07m 42s - 1134.47 Mi
Run: 36h 41m 28s - 176.91 Mi
Strength: 21h 25m
Skiing: 252h 36m
 


Edited by jashac 2014-07-01 1:42 PM
2014-07-01 1:39 PM
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Subject: RE: Ironman Florida 2014 : Official Thread


Edited by jashac 2014-07-01 1:42 PM


2014-07-03 7:42 AM
in reply to: jashac

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Subject: RE: Ironman Florida 2014 : Official Thread
Originally posted by jashac

Ok, time to start getting serious.

How was your June?




Mine was pretty similar

492 miles biking
63 miles running
20700 yds swimmin
23 miles rowing

Considering i am recovering from a hamstring injury and that i tapered, competed and then recovered from Ironman 70.3 Mont-Tremblant, i am fairly satisfied with my June.
2014-07-03 11:15 AM
in reply to: dge12

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Subject: RE: Ironman Florida 2014 : Official Thread

Originally posted by dge12
Originally posted by jashac

Ok, time to start getting serious.

How was your June?

Mine was pretty similar 492 miles biking 63 miles running 20700 yds swimmin 23 miles rowing Considering i am recovering from a hamstring injury and that i tapered, competed and then recovered from Ironman 70.3 Mont-Tremblant, i am fairly satisfied with my June.

That sounds pretty good to me.  At least you've got a solid base to start from.

2014-07-10 1:44 PM
in reply to: jashac

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Subject: RE: Ironman Florida 2014 : Official Thread
Good job.

Here is my June:

Swim- 20, 545
Bike- 360.50
Run- 82.85

I feel like my bike and run were both weak. Should have a much heavier month in July! Looking forward to it.

I have a couple of questions for the experienced IM athletes:

1) When do you usually show up the race venue the week of the race? I will be arriving in Florida on Thursday so
hoping that is enough time to check out the course, swim in the ocean 1-2 times, get comfortable with the temp, etc. I
don't really have many other options but suddenly feel like it's not enough time.

2) From airport to host hotel??? Transportation?? Is there an IM shuttle, do I take a cab, or should I rent some
sort of transportation?

3) Bike- my husband and three kids are driving from Iowa with my bike. It's a 22 hour drive WITHOUT any stops (so with 3
kids it will easily take 2 FULL days). My bike won't be there until late Thursday or early Friday. This concerns me. Was wondering
if you recall how early bikes have to be in transition.

Sorry to bore you with questions, but starting to have a TON of them!!
2014-07-10 3:56 PM
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Subject: RE: Ironman Florida 2014 : Official Thread

Originally posted by midwesttrimom Good job. Here is my June: Swim- 20, 545 Bike- 360.50 Run- 82.85 I feel like my bike and run were both weak. Should have a much heavier month in July! Looking forward to it. I have a couple of questions for the experienced IM athletes: 1) When do you usually show up the race venue the week of the race? I will be arriving in Florida on Thursday so hoping that is enough time to check out the course, swim in the ocean 1-2 times, get comfortable with the temp, etc. I don't really have many other options but suddenly feel like it's not enough time. 2) From airport to host hotel??? Transportation?? Is there an IM shuttle, do I take a cab, or should I rent some sort of transportation? 3) Bike- my husband and three kids are driving from Iowa with my bike. It's a 22 hour drive WITHOUT any stops (so with 3 kids it will easily take 2 FULL days). My bike won't be there until late Thursday or early Friday. This concerns me. Was wondering if you recall how early bikes have to be in transition. Sorry to bore you with questions, but starting to have a TON of them!!

I usually get there on Tuesday, but  I like to make a vacation out of it.

If you get there on Thursday you can swim on Thursday and Friday.  Should be enough to get the feel of the water.  I assume that you're getting in some OWS?  If that's all the time you have, then it will do.  Period.  Sue and I will probably get together for a 'group' swim early on Friday morning.  Plan on joining us.

Airport to hotel, lots of taxi's at the airport, lots of Van taxis, but you won't have your bike.  Piece of cake.  About a 15- min ride if I remember correctly.

I believe that Friday bike check in is from noon till three pm.   I suggest you bring the rest of your gear so that you can get your transition bags ready before your family shows up.  I like to take a short spin on my bike to make sure everything is working right before I turn it in, so you'll need to have your helmet and shoes out of the bag for that, but for me, I like to lay out all my transition stuff on the bed, and look at it and think about it before packing my transition bags.  It just insures that I've got what I need.  Suggest all that be done while it's quiet before your family gets there.  And if they get there Friday you'll have a lot of distraction just before you turn stuff in.  Probably better to get it all organized before.

Lots of people here to answer questions.  And lots of people have the same questions.  Ask away!

 

edit to add: at bike check in you have to check in your transition bags.  Special needs bags get dropped off on race morning.

 



Edited by jashac 2014-07-10 3:58 PM
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