May Mileage Totals



Swim = 13.5 miles

Bike = 521 miles

Run = 121 miles

Promise Yourself

Promise Yourself - Christian D Larson

To be so strong that nothing
can disturb your peace of mind.
To talk health, happiness, and prosperity
to every person you meet.

To make all your friends feel
that there is something in them
To look at the sunny side of everything
and make your optimism come true.

To think only the best, to work only for the best,
and to expect only the best.
To be just as enthusiastic about the success of others
as you are about your own.

To forget the mistakes of the past
and press on to the greater achievements of the future.
To wear a cheerful countenance at all times
and give every living creature you meet a smile.

To give so much time to the improvement of yourself
that you have no time to criticize others.
To be too large for worry, too noble for anger, too strong for fear,
and too happy to permit the presence of trouble.

To think well of yourself and to proclaim this fact to the world,
not in loud words but great deeds.
To live in faith that the whole world is on your side
so long as you are true to the best that is in you.   

Time Estimates

Coach and I met and discussed my training numbers and how my race day will likely look.  16 hours is a conservative approach, 15 hours is doable.  With these times, no concern of me missing any of the cut-offs. 

Swim Estimate

2:15 pace = 95 minutes

2:30 pace = 105 minutes

Bike Estimate

14 MPH = 8 hours
15 MPH = 7:28 (based on most recent outdoor pace)
16 MPH = 7 hours

Run Estimate

12:00 mm = 5:15 marathon
12:30 mm = 5:28 marathon (typical long run)
14:00 mm = 6:08 marathon (walk aid stations)

Race Day - conservative estimate - 16 hours

07:00 - Swim @ 2:30 pace for 1:45

08:45 - T1 15 minute
09:00 - Bike @ 15 MPH for 7:28 
16:30 - T2 15 minute
16:45 - Run @ 14:00 mm for 6:08
23:00 - Finish

__________________________________________________________________________________

Bike Cut-Off - times and locations

1. 09:30 - Mount Line
2. 11:45 - Hwy 99 and Callaghan Valley Rd (northbound)
3. 12:15 - Hwy 99 and Village Gate Road (northbound)
4. 15:45 - Hwy 99 and Portage Road (southbound)
5. 17:30 - Dismount Line

Run Cut-Off

1. 21:00 - Start of Lap 2
2. 22:30 - Turn around at far end of Green Lake
3. 00:00 - Finish

my coach qualified for Kona - 9 ironmans

Here is my coach's race report.


http://jennifermaeedwards.blogspot.com/2016/05/everythings-bigger-in-texas.html?m=1

Saddle Fit

A write up about saddle fit from a colleague Kai Kaltenbach.

 

1.       Size your sit bones with memory foam, or aluminum foil on carpet

2.       Determine saddle width by seating position:

Different manufacturers use slightly varying fit methods, for example Selle Italia uses S & L for widths and 1-2-3 for position in order of more aggressive, e.g. their 145mm aggressive fit is L3. Bontrager is the same, using the terminology “Posture 1-2-3”.

 

3.      Identify your saddle profile. This is the toughest part because it can only be based on experience. There are 2 lengthwise profiles and 3 sideways profiles.

a.      Lengthwise profiles are Flat or Waved. Flat is best for riders who shift position quite a bit, while waved is better for those who change less often and/or sprint (since the wave helps keep you from sliding off the back of the saddle). Avoid a combination of slippery bib shorts and flat profile saddle with a smooth finish, because you’ll slip around too much.

b.      Sideways profiles are Round, Semi Round, or Flat. There is no rule of thumb for choosing a profile, it’s about preference and anatomy. However, in general, Round is a bit of a legacy profile mostly used by cyclists who started in the ‘80s or ‘90s with classic saddles like the Regal. When in doubt choose Semi Round.

4.      Buy a saddle with very little padding. Ironically this may raise the price a bit -- it’s hard to find a low-end saddle with minimal padding because less experienced cyclists also spend less and want more padding. The pads should be in your bib shorts, not on the saddle (cue separate bib shorts thread J). Particularly avoid saddles with the word “gel” associated.

5.      Recommend a cutout (perineal relief), but avoid other gimmicks. You will talk to lots of folks who have some weird-ass saddle that has been good for them, but it’s unlikely to be good for you. Particularly avoid anything with the nose cut off. Those saddles exist because of a wrinkle in UCI regulations about distance between the tip of the saddle and the handlebars. I mean no slight to folks who have found success with these saddles, but they are too fringe to go around recommending to random people. If it looks like it should be on a TT bike, it probably should stay on a TT bike.

6.      Saddle mounting position, start with the UCI mandated flat fit (using a spirit level lengthwise) then test ride and adjust to preference. If your hands get numb, it’s an indication that the saddle is angled too far down in the front. If the saddle nose feels uncomfortable when you have your hands in the drops, then it’s probably angled too far up in the front.

 

 

Practice Hills

Recommendations for Whistler training - i.e. HILLS

• http://sufferinsummits.com/ 
• Novelty Hill coming out of Snoqualmie Valley (first mile is 12% and overall 500 ft in 1.2 mi)
• Cherry Valley by Monroe (450ft in 1 mile)
• Snoqualmie Valley -up Ames Lake Road and onto the back side of Union Hill road (500ft)

16 week summary

In 16 weeks, these are my training distances.

Swim = 53 miles
Bike = 977 miles
Run = 288 miles

April Totals

Swim = 13.5 miles
Bike = 303 miles
Run = 97 miles