SBR Utopia ~~~~ Permanently OPEN!! (Page 35)

Thanks!  Yeah someone asked me if I was going to do a little jogging before the race.  But there's no benefit to knowing if my leg is healed or not.  And if it makes it worse then the bike could be miserable.  Right now it feels pretty good so I'm leaving it alone.

Looks like I'm #1667 on the participant list.  I got here a little late for registration, so I'll know for sure tomorrow.

I like the bike course layout.  I think it'll work well for me if I go real slow on the opening hill.  The long downhill and flat through Pemberton will make it easy to conserve and hopefully have a strong finish back up the hill.  I keep reminding myself: head down, miles 60-90.  Make the most of that flat section.

I like the course layout as well. Lots of variety to switch things up. My race went downhill in pemberton as I wa a little behind on nutriton and I started getting pissed off at all the drafting. Save it for the climb home.

...1' on/1' off. Progressively stepped it up from 420 to 450 at the later ones.

4 x 1K intervals on the track this morning.   Learning new things every time I go out there, but that extra 400M starts to put a different kind of hurt on it.

Not really interested myself. I think the Deerhurst resort will sell out quickly and then there will be some logistical issues if you aren't there. Also not sure about road quality up there, maybe you could share your thoughts as I think I heard the roads were pretty rough? I did IMWI a few years ago and honestly I am sworn off rough roads at the IM level.

*I* do not think this race will do that well as generally the most popular races are either destination races like MT or LP, or very flat (where a PR can be obtained) at the ironman level. Muskoka I suspect will be very hilly and challenging, but again I'm speculating. I don't think you will get much of a USA crowd up there, more like the GTA type crowd, but again I'm speculating...

Not really interested myself. I think the Deerhurst resort will sell out quickly and then there will be some logistical issues if you aren't there. Also not sure about road quality up there, maybe you could share your thoughts as I think I heard the roads were pretty rough? I did IMWI a few years ago and honestly I am sworn off rough roads at the IM level.

*I* do not think this race will do that well as generally the most popular races are either destination races like MT or LP, or very flat (where a PR can be obtained) at the ironman level. Muskoka I suspect will be very hilly and challenging, but again I'm speculating. I don't think you will get much of a USA crowd up there, more like the GTA type crowd, but again I'm speculating...

So, is anyone thinking of the doing the IM full in Muskoka next year?  I mentioned it to my wife, and she looked at me and said "Don't you think you need to figure out the 70.3 distance first".  It's nice when your world gets put into perspective in a hurry...

I had a track workout today - AKA try not to puke day.

Main Set was 6x1000 at 5:30 pace leaving at 4:00.  I actually felt pretty good today but only made it through 3 before I had to extend the RI.

Short on time and had to head straight to the pool for a hard-ish 3600.  Hope I never have to do that again!!

Remember that my wattage is going to be over 80 kg whereas yours is like 37 now!

What's the starting point based off of for the tap outs?

Sheesh - I think trying to swim a hard 3600 after a track workout would render me completely useless for the rest of the day.  Nice work!

Rusty - I was just up in Frankfort and Crystal Lake area (Northern MI) at a conference.  Got in two nice 65+ mile rides.

Might be the most courteous drivers up that with regards to biking.  Have fun - weather has been a little cool lately so expect some cold mornings (i.e. mid 40s).

and

Good Lord.

Headed out tomorrow for 2 weeks in northern Michigan. Packing up bikes and clothes this afternoon, then an interesting little set of "Tap Out" intervals tomorrow morning before heading for the airport - haven't ever done this before, but it looks like "fun":

After a good warmup, I start at 200 watts, then every 1 minute either add or subtract 5 watts until I Tap Out.
So the protocol goes like this:

1 min 200 watts
1 min 195 watts
1 min 205
1 min 190
1 min 210
1 min 185
1 min 215
etc, etc. until tap out

then 2x:
30 seconds @ 280 watts 30 seconds recovery, add 20 watts each round until tap out.

Anybody want to take a guess at where I will Tap Out?

I am betting I don't get anywhere close to 345w, much less 450!!! you guys really are beasts. I'll try to keep reminding myself, "Execution, Execution. Ben says it is all about Execution!"

The more I think about that workout and try to come up with a guess (which I can't decide upon), the more I realize that it's just going to hurt.  A lot.  I envision it being one of those workouts that starts out being not too bad as you steadily build up and you feel strong and confident.  Then, in a span of about 5 minutes your world gets turned upside down and you start crying for mercy.  During the recovery you start imagining what you are going to say to your coach in the workout notes.  Then, just as you decide to go for "just one more", you round a corner and see a wall of a hill (which is really just a highway overpass).  You hit the bottom of the hill just in time for the last interval and try to make it up.  

I can't decide if you make it up or explode and have to stop and unclip to avoid falling over.

Have fun!  

So, is anyone thinking of the doing the IM full in Muskoka next year?  I mentioned it to my wife, and she looked at me and said "Don't you think you need to figure out the 70.3 distance first".  It's nice when your world gets put into perspective in a hurry...

Meant to point out that if you added 400m to the previous 800's for your 1k, that could help explain when they were so hard! (j/k)

I don't really do either too much, but I think something similar happens in the pool when we do 125's instead of 100's. It's only one more length, but it seems so much more!