Tag Archives: lake placid

Ironman Lake Placid 2014-Pre-Race Saturday Update #2

Last year I pretty much did nothing exercise-wise the Saturday before Ironman Lake Placid. This year I decided I was going to take it easy on the Friday before and then do a light bike and run on Saturday. I usually feel better if I do a little something the day before a race.

Lake Placid Ski Jumps

Lake Placid Ski Jumps

I fired up the VitaMix immediately after waking up to get the engines fueled with a nutritious breakfast smoothie. I did a little bike check and maintenance after eating.  Then I headed out for a nice easy ride out River Rd to Route 86 and then follow the IMLP route through town and then back to River Road. I did extend it a little past the ski jumps to the Adirondack Loj road to take in the great view. The bike seemed to be in good working order and I felt confident now to take it in town and rack it in transition for the race.

Next, I headed back to the house and jumped into my run shoes and did a little brick run down River Rd. It was only about 10 minutes, just enough to get the muscles warmed up. Everything was feeling good and ready to roll!

I through the bike in the rack on the car and prepped my Bike and Run Gear bags for transition.

Bike Gear Bag:

  • Helmet
  • Sunglasses(dark & light lenses)
  • Socks( 1 light and 1 thicker wool pair)
  • Sunscreen
  • Spare jersey(for warmth)
  • Gloves
  • Arm warmers
  • Leg warmers

Run Gear Bag:

  • Sneakers
  • Spare socks
  • Run Hat
  • Run Belt and bib #
  • Fuel Belt & 4 bottles(2-Skratch Labs, 2-Honey & water)
  • 2 Amrita Bars
  • 4 Salt Tabs
  • Sunscreen

Denise dropped me off in at the back of the speed skating oval and waited for me. I racked my bike and hung my bags. It was pretty busy, but everything went smoothly. I tied the bags closed at the plastic instead of the string so that water would not get in. The weather forecast did not look promising for Sunday.

IMLP 2014-Bike racked in transition

IMLP 2014-Bike racked in transition

IMLP 2014-#2422 Gear Bags in Transition

IMLP 2014-#2422 Gear Bags in Transition

We then headed over to the Dancing Bears for some lunch. I was not real hungry so I kept It light with a nice salad which was perfect. After lunch we headed back to the house and just relaxed for the afternoon.

I had made some Sweet Potato Chickpea curry before we left home for my go-to pre-race meal. I did a little thai pepper to it that had a little punch to it. Hope that would not come back to get tomorrow!

I was in bed and asleep by 9:30pm. I really didn’t feel as freaked out this year as I did last year. Having done the race last year, I now knew what to expect and the anticipation anxiety was much less. It was a long training day and I had been through this before. I had no trouble falling to sleep this time! Big day tomorrow!

Ironman Lake Placid 2014-Race Week Update #1

Well the week I have been preparing for all season is finally here. It was a quick 3-day work week and then packing up and heading to Lake Placid on Thursday morning. I did a light swim and easy hour bike on the training Tuesday and Wednesday just to keep the blood moving. Tuesday was a bit of a panic day after finding a large nail in the back tire on the CRV and then the crown on my tooth fell out. I fortunately had a dentist appoint that morning already, which was really the reason it fell out in the first place since I decided to floss. I won’t do that again! 🙂

Denise also cut my hair on Tuesday night, so I took the trimmer to my legs right after. It was not pretty. And there was bloody carnage that came with those “free” alleged 15 watts. Warning! Some viewers may find these images disturbing…

All the issues eventually took care of themselves as we got 2 new tires on the CRV and my crown was glued back in place again. Packing up seemed much less stressful this year and I usually keep most things I need all ready to go at a moments notice.

Thaddeus Kosciuszko Bridge on I-87

Thaddeus Kosciuszko Bridge on I-87

The drive up went very smoothly and no major traffic except for a small slowdown on I-78 due to them spraying some chemical cocktail of herbicides along the side of the ride. It was some pretty nasty stuff which we were able to taste and smell for some time after we passed. Thanks for the carcinogens NJDOT!

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Veggie Tacos-The Comfort Kitchen, Saratoga Springs, NY-@ComfortEats

Denise did most of the driving and had located a good farm-to-mouth place in Saratoga Springs called Comfort Kitchen. They had meat and veggie burgers, but I ended up going with the veggie tacos. They were mostly corn and beans with a piece of some deep-fried veggie, which I think was eggplant, and some spicy and tasty little sauce on top. I would gather it was not vegan, but it was too good to inquire about. What I don’t know won’t kill me right? Saratoga Springs was a bit busy for some reason and it was hard to find a spot to park. The food was good though, so it was worth the stop.

We arrived at the house on River Road around 4 PM and settled in. I was eager to get out on the road for a little run to stretch the legs a bit. It was a beautiful afternoon and the run felt so good. I kept it to a half hour though just to stay fresh. I felt like I could have run forever.

We headed out for dinner after a quick shower. We had made reservations at Freestyle initially, but cancelled them after viewing the menu and seeing Foie Gras listed all over it. Foie Gras is a disgusting practice were the force feed ducks which I have some major issues with. You can google it if you care. We tried Cafe Rustica, but it was an hour wait. It was tough to turn down because it smelled so good there. We ended up at the Cowboy, which is one of my favorites. They had had a large party being served there so we had to wait a bit until they were done. It was not even a half hour though. I ended eating the same Thai Noodle Salad and Thai Green Curry with Tofu I had back in June. It is just to good to pass up.

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Thai Noodle Salad-The Cowboy, Lake Placid, NY

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Peanut Satay Green Curry-The Cowboy, Lake Placid, NY

After dinner we made a stop at the Hannaford Grocery store to pickup some frozen fruit and a few other items. Next we were back to the house and settled in for the night. I had a crappy night of sleep after waking up at 2:30am and having trouble getting back to sleep again. My Jawbone said I slept 7 hours, but it sure didn’t feel like I did.

It was a pretty cold morning when we left the house. The thermometer said 46 degrees F and it felt like it too. I ended up putting pants and fleece on to head into town to get some breakfast.

We got out to the Breakfast Club by around 7:30AM to beat the crowds, which we were successful with. I had a massive stack of pancakes and I was feeling a little guilty about it after seeing all the people running and riding by the window on Main St. I got over it pretty quickly though because they were yummy!

We killed a little time walking around until 9am when I was able to register and get all my race crap. There was a little line coming down the steps at the convention center, but it moved pretty quickly once they started up. One of the things they do is weigh you. I was not looking forward to this after eating that huge breakfast and the large meal the night before. I also had pants, phone, and wallet on too. I was 180 when I left home, but they got me at 188…Yikes!!! I told the lady those pancakes I had for breakfast weighed a whole 8 lbs. She got a laugh out of that.

 

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Ironman Lake Placid Transition Area Bike Racks-IMLP2014

I finished being ushered around to all the different stations to get my race numbers and stickers, swim cap, computer chip and some swag. We actually a nice little bike multi-tool which I thought was cool. We also got IMLP backpacks again, but I like the ones this year much better. I could probably use this one for work. They make you go down to the expo area to pick them up probably so you buy some more stuff. I bought nothing this time. Last year I over did it and then half the stuff was on sale on the website afterwards anyway.

Denise was chatting it up with nice guy from Charlottte, NC named Bob. His son is a pretty awesome triathlete from what he was saying. He was a pretty interesting guy. I also bumped into my Coach, Scott too and talked with him for a few minutes. We walked around the expo for a bit and Denise ended up buying some electrical muscle massage thing.

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Ironman Lake Placid 2014 Finish Line Arch

I headed over to the lake for a quick 20 minute swim in the lake. The lake seemed a little cool at first, but should be perfect for raceday with a wetsuit on. I took it easy on the 10 minutes down the lake and then took it up a notch and cruised back towards shore. I saw the cruise back average pace was around 1:38/100 yds, which for me is pretty fast. Doubt I could do that for 2.4 miles, but it does give me confidence of being more in the 1:45 range.

I was ready to get out of the craziness of town after my swim and get back to the house and chill for a bit. I think I saw two-thirds of Team AWESOME too on the way out in their Soas kit. It was a little too crazy though to stop and say hi.

Well that is about all for now. Got some chillin’ to do!

 

 

IMLP 2014-Week 22 Training Update-Taper Time!

Well it’s taper time! All the hard training is behind me now and I will gradually decrease my training volume over the three weeks before Ironman Lake Placid . It works out quite nicely with the start of the Tour de France  too. One of my biggest fears during the pre-race taper period is getting sick.  This happens to many triathletes as their immune defenses are at an all time low from all the training. Hopefully, my plant-based diet will help guard me against that with all the good nutrients I frequently indulge in.

I started off the week with an active rest day of mowing my lawn. Taper time is always good for catching up on some of those things that get let go during all the training. The rest of the week consisted of typical workouts.  I eliminated the two-a-day workouts, so I end up with 2 workouts in each discipline instead of three.

FTP Test

Wednesday was threatening rain so I ended up getting on the trainer again to attempt a final TrainerRoad 20min FTP test while also watching the Tour de France. The FTP test started out ok and I was feeling pretty good until about 2-3 minutes to go. I this sharp pain down the left side of my back. It felt a pulled muscle and I had a hard time taking a breath. It forced me to briefly stop pedaling until I worked it out. I eventually did and tried to re-coop my lost wattage, but it was too late. It ended up giving me an FTP of 223, which was well below my prior FTP of 234. 🙁 I know this is in correct, so I just manually changed it to 230 again. I am also about 7 lbs lighter than I was during the last test so my watts/kg went from 2.79 to 2.9.

image

Some Bike Maintenance

Another thing that always seems to get put off is bike maintenance. Friday evening I finally got down to degrease my drivetrain and re-lube everything again. I also did a good wash and cleaning of the entire bike as well. My sweat tends to be quite caustic and I really need to do that more often. I also tried putting some bike tube sealant in my rear tire. I really have no idea whether any of it actually got in there or not, but I hope so. I checked over everything and all seems to be good to go.

Supermoon!

Supermoon!

The Weekend

My long, slow distance(LSD) workouts on the weekend were cut in half, except for my swim which I cut back 15 mins. Swimming doesn’t really take that much out of me, especially when I take it really easy. And for the effort of getting to the pool I might as well take advantage of it.

We were heading up to Lake Wallenpaupack in the Poconos on Saturday to Sunday for my in-laws family vacation so I got out on the bike a little earlier on Saturday. I stayed on more flatter terrain for the ride to keep the intensity down a bit. It is amazing how fast a 3 hour bike ride is when you have been riding 6 hours every Saturday. I covered a little over 50 miles for an average pace of around 17.4 MPH. I skipped my brick run just due to lack of time.

Mountain Laurel

Mountain Laurel

My Sunday run was a bit of an adventure since I really didn’t know where I was going. Although I had spent a big part of my childhood at Lake Wallenpaupack, I was not familiar with the area we were staying. I only needed to run for an hour and a half, so at least is wasn’t the typical mambo long run I would usually do.

The Long and Winding Road-Ledgedale Road, Greentown, PA

The Long and Winding Road-Ledgedale Road, Greentown, PA

 

We stayed in the Ledgedale Area and Ledgedale Road turned out to be pretty nice. It was a pretty quiet road trafficwise, but when there was a vehicle you didn’t have too much room to get out of their way. The guardrail was tight up against the road on one side and there were pretty high weeds on the side. Despite that most cars got over enough and it was a really nice road to run on. I had one dog barking and coming after me but never actually made it to the road. Another one was a Weimaraner, fortunately on a chain, barking like a maniac at me. Other than that it was pretty cool. The road followed the small inlet to the lake.

Performance Metrics

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PMC 2014 vs 2013 comparison

HRV

HRV vs. Training Volume - Week 22 Ironman Lake Placid.

HRV vs. Training Volume – Week 22 Ironman Lake Placid.

IMLP 2014-Week 21 Training Update-The Final Build

My final build week before Lake Placid was a fairly decent one. I took a rest day on Monday since I felt like I needed it. It was very hot and humid early in the week which upped the intensity a bit for my Tuesday night run.

Training Peaks week

A few “yellow” workouts abound after some weather conditions and trainer rides shortened things up a bit. Hopefully the increased intensity made up for it!

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The weather for the week…

The weather later in the week did not cooperate too much and I ended doing trainer rides on both Wednesday and Friday. It was probably a good thing since I get a much better and more consistent ride on the trainer. I also don’t need to spend as much time on the trainer as an equivalent road ride since you are constantly peddling and not coasting and stopping like you do on the road.

I was able to try out my new IMLP bike loop videos from my new GoPro during my trainer rides this week. PRetty cool! I memorized every crack and pothole on the descent into Keene.

My Thursday night run was cut in half due thunder and lightning. It had started out to be a really good rain in a downpour, but I bright flash and a boom occurred at the 30 minute mark. The rain never stopped until Friday afternoon which worked out since we were going to a picnic that day. I skipped my LSD swim on Friday just for lack of time.

4th of July Picnic

4th of July Picnic-Nothing like a IPA you can drink all day! The Founders “ALL DAY IPA”

Fun downhill section overlooking farm on Huffs Church Road

Fun downhill section overlooking farm on Huffs Church Road

Cows in Field-Somewhere near New Smithville, PA

Cows in Field-Somewhere near New Smithville, PA

All the weather issues early in the week paid off because Saturday was BEAUTIFUL! I did a ~97 mile bike and then a 25 minute brick after. I kind of winged it with my route and hit some different territory over in the Oley Valley/Lobachsville area. Had some pretty nice climbs on Sweetwood Road in Macungie(cat 3) and Lobachsville Rd(cat 3-4). Ended up with a pretty good 4k+ feet of climbing.

 

Old passenger rail car they are restoring on the Ironton  Rail Trail

Old passenger rail car they are restoring on the Ironton Rail Trail

Sunday was my last long(over 2 hours anyway) run for the training season. I headed over to the Ironton Rail Trail for some 5.5 mile loops and a 5 mile out-and-back spur. It is fairly shaded too which helped. It was a pretty hot day, but a good breeze kept things in check.

I starting getting a weak, shaky feeling about 2 miles into it and was wondering if I was going to make it the planned 3.5 hours. I ate the Amrita Bar in my FuelBelt and instantly felt better within a mile or so. Guess I was a little low in blood sugar or something. I also had a non-typical breakfast that morning of chia waffles with maple syrup which could have played a part. It didn’t have the same gusto as my smoothie does.

They don't call them LSD runs for nothing! I think I was hallucinating on this run. :)

They don’t call them LSD runs for nothing! I think I was hallucinating on this run. 🙂

Performance Mgmt Chart

My PMC chart shows the forecasted plan for the rest of the days until Lake Placid. My TSS(Yellow shaded area) shows me to be VERY rested by race day. My drop in ATL is a little more than I would like so I may do a couple more easy workouts in lieu of total rest days to keep that up a little bit.

 

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Heart Rate Variability(HRV) made a HUGE comeback this week. Kind of odd since it is my 2nd week in a row of build. I either respond better to more volume/intensity or my recovery is just severly delayed.

Other Items of Interest…

Leg Shaving…If you read Triathlete magazine you may have read the latest Jesse Thomas column about how shaving his legs during a recent wind tunnel testing session at Specialized. Jesse, being a fairly hairy fellow and high on the “Chewbacca Scale”, saved a whopping 15 watts by shaving his legs. The guys at Specialized created a video about it which is below.

Guess I could use a shave anyway?

Guess I could use a shave anyway?

I have never shaved my legs before and really haven’t found much justification to do so. Until now. They say on average this could have 5-10 minutes on an Ironman distance event, which is pretty huge. I am trying to cut about 25 minutes off my bike leg this year and getting a free 5-10 minutes could make that that much more obtainable. My wife was not real keen on the idea, but I what the heck it grows back. Anyway, here is the video…

My wife Denise also skydived on Sunday morning. I told her to just let me know when it is over. I have no interest in that. I did tell her to get the video, so I could watch it later. It was pretty cool to watch. Anyway, here it is.