It's all about the bike

We all know that in Ironman, it's all about the bike.

Interesting...Coeur d'Alene's bike course is anywhere from 6,600 ft of climbing to 8,800 ft of climbing (and just as much descending) from the different sources I've come up with (Motionbased Garmin reads...funny how the same course can come up with such varying Garmin data...). It would be nice if it's "only" 6.6k, but lets just use 8,000 ft of climbing as our assumption.

Now, lets assume that there is just as much descending as there is climbing. So, if that were true, then for 56 miles you are climbing and 56 you are descending. 56 miles, climbing 8,000 ft makes the average slope 2.7%. I've used this power calculator to figure out what kind of watts are required for different speeds and different weights. Check it out:

Now I don't have a power meter, so what does this mean in numbers I can understand? Well, I did the calculations with weight and power on flat roads, so that I could use my speedometer to get a gauge of my watts - after all, most of my training is on flat roads. So that's the last number on the chart. As this winter progresses, and I get my bike mileage in, I can gauge my expectations at CdA based on flatland speeds and the weight I lose.

Take the Florida Challenge as an example - at the bottom of the chart. 2700 feet of elevation in 58 miles at 250 lbs at an average speed of 18.1 - the average slope was 1.76%, to do it, required 212 watts on average. It's fairly accurate, 'cause I know I can ride fairly hard on a flat course at 20.5 mph for 60 miles.

So, 2 things have to happen - of course...first I need to be able to push more watts, which I'll be able to do, but to save some for a marathon, I think staying in that 210 watt range will be appropriate. In training, however, I'd like to get my century rides up there in the 21 mph average speed range. Second, again obviously, I need to lose weight. Look at the difference between a 170lb person on the hilly course and a 230lb person. Pushing the same watts, the 170lb'er gets done with the bike an HOUR earlier. That's huge. 230lbs would be my minimum weight goal...220lbs would be "OMG" outstanding.

Does all this math sound logical to you "Watt Hounds" out there?

Wedgie Checking In

Hi All...

Mister P. aka Wedgie here from NeopreneWedgie.com. I met some of you briefly at Wildflower this year with Kahuna and Iron Wil. Coeur d'Alene will be my first Ironman, and like many of you I am nervous and excited and terrified (and going bankrupt).

I spent a lot of time debating which Ironman I would attempt. Arizona is closest to Los Angeles where I live; Wisconsin has many people from the blogging community attending every year; I have friends and family near both Louisville and Lake Placid. But from some reason I felt Idaho calling to me. And after watching the coverage of this year's event on Versus a few months ago, I think I made the right choice. It looks absolutely beautiful

See you in June.

Forging Iron?

Yes. Forging Iron of Men and Women. That is what this upcoming challenge is about in June. Many of you already bear the distinction of being an IronMan. I am proud to count you as my friends. Both the "will be"s and the "are"s.
This journey is no longer just about becoming an IronMan and finding where the path will lead us. It is also about Forging Iron Friendships. Understand, I do not use the term "Friend" loosely. I know we all use it to describe even a casual acquaintance at times when relaying a story. But, in my heart, a casual acquaintance is not where I find my friendships. I find my friendships in Likes. What I mean by that is "Likes attract Likes". That doesn't mean we are only drawn to people exactly like us. We are not drawn only to the people who we find our mirror image in. The "likes", that draw us together are the core things we find to be important. Our values, our beliefs in what makes another person "good". Our abilities to find humor in the same things and sadness shared in other things. It's what makes us pull together.
We may have different spiritual beliefs, we may live in different cities or countries. We may walk such varied paths in our careers that others wonder "what could they possibly have in common?" What we have in common is drive. The drive to live our lives. The drive to give every day our best, even when some days our "best" is sorely lacking. What we have in common is the ability to extend our hand out in love and offer our heartfelt assistance to those in need. The genuine belief that our words of encouragement just might help someone through a rough spot in their lives. Our ability to rejoice in the victories, both big and small of those whom we visit. Maybe we visit every day, maybe we visit once a week, our schedules never allow us to predetermine that aspect of our friendships. The main thing is, we visit. We visit when we can and make the effort to do so. We care and we express that. That is friendship. Those are the sorts of friends I consider true. Those are the sorts of friends I consider real.
After being at IMFL this past week I realized (to quote Taconite Boy) We really do have fantastic "creepy Internet friends".
Bigun and I met Roman, Big Mike, Jwim, IronTriTim and DrDave in Chicago. This past weekend not only did we get to see IronTriTim again but we got to hug and share laughs and heartbreak with so many amazing people, my heart just wells over with the impact of it. IronJenny, Tac, TriMama, TriFeist and so many more. You all know who you are, please don't be hurt at my not mentioning all of you. I want you to know, I look forward to breaking bread with you all again, soon.
For those of us who will be at CdA - Be ready, many of us already know each other not only in TLoB but also IRL. I can't wait to continue forging these amazing friendships and to build new ones with all of you I haven't hugged, yet.
Di

IM Website Info

Here is the bike course profile from the IM website.



Here is the run course profile from the same source.

IM CDA GARMIN GRAPH

Here you go: I went thru Shane's downloads and found the course info from his Garmin. The picture doesn't have all 112 miles, because it's 2 loops and I was trying to zoom in. I marked the 56mile mark on there. The Dark Green is Elevation & lighter Green is Grade

The Garmin shows

Accent 8796

Decent 8805

So, pretty much, what goes up... must come down :-)

Coeur d'Alene Bike Course Pictures

Hello Ironman Coeur d'Alene Peeps. Here are some pics of the bike course. I'm sorry but I was not able to ride the total 56 miles =( The only part I did not ride was the run part of the course.
I hope what I do have gives you some idea of what the hills looked like. One thing I did notice is when you get over top of these hills you are not looking at another one right away. Very pretty ride. The roads are in awesome shape. I will post my garmin info as soon as I figure out how to get it on here.

"CLICK ON IMAGES TO SEE THEM BETTER"

Coeur d'Alene Bike Course Ride

Hello all you Ironman Coeur d'Alene Peeps!! I will be riding the bike course this weekend. I will also be taking pictures of the ride and other things that I think might be of interest. So if there is something you want a picture of let me know. Sorry for the short notice but it just came to me that I should share this with everyone. I know if it was me I would what at least some pictures of a course that I would not have the opportunity to see before my big race.