http://www.redlandstriclub.com/forum/forum/general Exist as you believe en-US Mon, 21 May 2012 05:10:29 +0000 http://bbpress.org/?v=1.0.3 q http://www.redlandstriclub.com/forum/search.php http://www.redlandstriclub.com/forum/topic/open-water-swim-this-weekend#post-464 Fri, 18 May 2012 10:43:42 +0000 Joe Sheffield 464@http://www.redlandstriclub.com/forum/ <p>Is anyone interested in doing an open water swim this weekend? I need to get one in before Boise. </p> http://www.redlandstriclub.com/forum/topic/trails-and-rattlesnakes#post-463 Fri, 18 May 2012 10:42:24 +0000 Joe Sheffield 463@http://www.redlandstriclub.com/forum/ <p>Just keep your eyes open, 90% of the time the snakes will leave you alone. If you see one, just back away slowing and give it room to go along it's way. </p> http://www.redlandstriclub.com/forum/topic/trails-and-rattlesnakes#post-461 Tue, 15 May 2012 18:06:12 +0000 andrejs 461@http://www.redlandstriclub.com/forum/ <p>Any of you run the trails in the area? I love running the South Hills Preserve, but saw a rattler not too long ago and am too freaked out to go back. How do you deal with them or your fear of them? </p> http://www.redlandstriclub.com/forum/topic/my-ironman-st-georgre-2012-report#post-460 Wed, 09 May 2012 17:49:56 +0000 FredGISGuy 460@http://www.redlandstriclub.com/forum/ <p>Rob, what an inspiration! I like how you kept moving forward despite the throwing up and pain. Commitment, dedication and will.</p> <p>AWESOME! I hope we can sit down and talk about your experience sometime soon. </p> http://www.redlandstriclub.com/forum/topic/my-ironman-st-georgre-2012-report#post-459 Wed, 09 May 2012 17:41:05 +0000 kylie 459@http://www.redlandstriclub.com/forum/ <p>Definitely looked like a tough day as we were following along here from home. Thoughts of family are awesome for helping get through those tough points. Congrats on your first :) </p> http://www.redlandstriclub.com/forum/topic/bike-maintenance#post-458 Wed, 09 May 2012 09:08:30 +0000 mike 458@http://www.redlandstriclub.com/forum/ <p>If we can garner up enough interest we would definitely put on another. First we will probably do another swim clinic (probably June sometime) </p> http://www.redlandstriclub.com/forum/topic/my-ironman-st-georgre-2012-report#post-457 Wed, 09 May 2012 09:06:51 +0000 mike 457@http://www.redlandstriclub.com/forum/ <p>Fantastic report Rob! The conditions were epic and I admire anyone who finished on such a difficult day. The average finish time does not even begin to tell how hard that day was I know many agegroupers that were an hour slower there than they typically are in an ironman.<br /> Congratulations again! </p> http://www.redlandstriclub.com/forum/topic/bike-maintenance#post-456 Wed, 09 May 2012 09:05:26 +0000 andrejs 456@http://www.redlandstriclub.com/forum/ <p>Will there be another clinic like this coming up? </p> http://www.redlandstriclub.com/forum/topic/oak-glen-construction#post-455 Wed, 09 May 2012 09:01:32 +0000 andrejs 455@http://www.redlandstriclub.com/forum/ <p>Maybe I'll try that on my next ride. I was thinking also of just coming down that side until I hit the dirt, then ride back up and down the 'front'. </p> http://www.redlandstriclub.com/forum/topic/oak-glen-construction#post-454 Wed, 09 May 2012 08:59:22 +0000 mike 454@http://www.redlandstriclub.com/forum/ <p>I usually descend that side, but this past Sunday I rode up that side and came down the "front", the dirt is not bad at all for climbing, could get a little sketchy descending though. </p> http://www.redlandstriclub.com/forum/topic/right-group#post-453 Wed, 09 May 2012 08:58:10 +0000 mike 453@http://www.redlandstriclub.com/forum/ <p>We have a wide range of abilities in all sports. Join us for one of our runs or post here when you are running and if people s schedules allow they may join you. </p> http://www.redlandstriclub.com/forum/topic/my-ironman-st-georgre-2012-report#post-452 Tue, 08 May 2012 19:53:19 +0000 RobElkins 452@http://www.redlandstriclub.com/forum/ <p>This was my first Ironman; I signed up last June and then followed a 20-week training plan to get me ready for the race. Last May I was in St. George for work and was able to ride the main 45-mile loop of the bike course so I knew what I was getting into. Ironman St. George (IMSG) is known as a hard if not the hardest Ironman outside of Hawaii. And the week before the race they announced that it will be downgraded to a half Ironman in 2013 since it doesn’t sell-out. Most Ironman events sell out month in advance but being so hard most pros and amateurs avoid IMSG.<br /> I drove up to St. George on Wednesday to give myself plenty of time to check-in and get in two practice swims in the lake. Both times, there was some wind but it wasn’t too bad and the water temp as around 62 so I was feeling good. I went through all the gear check-in and pre-race meetings and was feeling good… I was nervous and excited to race but under control.<br /> On race morning I parked downtown by the finish and T2 and got on the bus to the lake about 4:45am. When we arrived at T1 all was good but it was a little chilly but I was feeling ready to go. The small pro field started at 6:45am and then they started getting all of us in the water (1432 age-group starters). I slowly got in the water because I didn’t want to swim around for an extra 15 minutes. About 5 minutes till 7am I moved into position… I’m not a strong swim so they always so that I should position myself to the outside and back. But that’s where all the slow swimmers are so I went inside (against the buoy) and back. No issues at the start as no one was kicking or punching me. I had some good feet to follow and clean water for about 15 minutes. Then I started feeling some waves and keep thinking that the boats need to back off and give us room to swim. The course is a long rectangle and once we made the first left turn, the race fell apart. The pack of 1400 went everywhere as huge lake waves were hitting us on the left and pushing us off course and under. I couldn’t see the buoys and was really struggling. The wind was 20mphs with gust up to 40mph the lifeguards on boards and kayaks couldn’t help many people as they needed help themselves. I saw kayaks flipped and people hanging on to the buoys yelling for help. We then made another left and were now on the longest part of the course 1.25 miles directly into the waves. It was the toughest swim or anything I’ve ever had to deal with. The waves came so quick that you couldn’t swim or hardly breathe in between them. I swallowed gallons of water and got motion sick causing me to throw up a few times in the water. I could see my watch hit 1:00, 1:15 and then 1:30 and I was really struggling to make progress. I tried to swim the buoys even though a lot of people were swimming across the rectangle just to get the shore. I was getting cold and realized it was time to push to the end or give up and not make the swim cut-off of 2:20. I thought of my family back in Redlands watching online and I didn’t want them to see me fail in the first disciple so I decided to push hard and if I didn’t make a time cutoff it was going to be the midnight cutoff not the 9:20am swim cutoff. After digging deep I exited the water in 2:03 (just 17 minutes to spare).<br /> I always run in transition but this time I couldn’t run, I was dazed, the wetsuit stripped helped me sit down and get off my wetsuit then a volunteer handed me my bike bag. I could feel the helmet inside and realized that now I had 112 miles on the bike in this howling wind.<br /> T1 was like a war zone… The wind was rough so once your wetsuit was off you were cold and I was shaking. I walked in the changing tent and saw 60 men in different stages of changing clothes as they were crying, puking, yelling, or glazed over. The volunteers were doing everything they could to help warm people up and getting them on their bikes as you had to be out of there by 9:30am. As soon as I walked in I turned around and went out to puke some more… I’ll leave it at that to keep this race report from getting too nasty… I went in and the volunteers were great to help get me going on the bike.<br /> On the bike the wind continued with gust up to 40mphs for the first section. I knew there was another cutoff at mile 22 but couldn’t remember when it was b/c I never thought it be an issue. I didn’t want to push it hard but knew that I had to get moving to make the time. I was still feeling sick and was struggling with the wind. For those that rode Tour of PS this year, the first few miles were the same. I made it up the first few climbs and pasted the timing mat without someone stopping me so I was happy. We got a little break from the wind but as we started the main loop the winds picked up and were in our face for the 25 mile climb up the canyon. Luckily the wind was not a issue on the big climb now as the “The Wall” at mile 50. The descent back down was fast with some scary cross winds but it was nice not to be climbing. As I hit mile 70 my stomach finally felt a little better just in time to go back up the canyon into the wind. The climbs at miles 75, 85 and 90 crushed a lot of people and they started walking up hill. I keep riding and was actually able to pass people. The aid stations were turning into “rest stops” as most people were getting off their bikes and lying down… Once again, I’ve never seen so many triathletes cry. I never stop and kept going except for the special needs bag. During the last 20 miles I keep thinking this is the last hill but then there was another and then another and another. I finished the bike in 7:07 so that’s a 15.7mph average. All things considered, I’m happy with that time and the fact that I didn’t slow down on the 2nd loop.<br /> T2 was great as I felt like running or trying to run to my bag after getting off the bike. The volunteers were awesome as they got me water and sunscreen as I changed shoes.<br /> The marathon was not easy but not as bad as the swim and bike. This was my first marathon so I didn’t know what to fully expect. The first 6 miles felt fast and I tried to drink and eat as I knew that I wouldn’t want much food later in the run. At mile 7 I passed the aid station that my Dad and sister were working and it was great to get a hug and cold water. It’s a 3 loop course and I tried to just keep moving even though my average pace was slowing down. I spent some time on that second loop thinking of my amazing wife and 4 wonderful children and that gave me strength. I knew they’d be watching at home and I desperately wanted to make it to the finish line for them. At mile 15 I saw my Dad again and made sure he called my wife to let her know I was OK however I was starting to hurt and had to walk a few blocks and make a few pit stops in the bathroom. Once I got on the 3rd lap I knew I was going to make it well before midnight and that felt good. I couldn’t eat the last lap but made a point to thanks each aid station for their help; this took my mind off the pain and kept me going. At mile 24 I saw my Dad again and told them to call home and make sure my kids were watching online because I was about to finish. Most of mile 25 was uphill but then 26 is downhill back into the center of town. I saw the guy in front of me was from my age group but there was no reason to try and catch him. I was running as fast as I wanted to go and enjoying the final blocks as the crowds got bigger and louder. I slowed down to let him run through then I raised my hands in victory as Mike Riley called out “Robert Elkins from Redlands, CA – You are an Ironman”. It was a great feeling that I’ll never forget. My Dad was there to huge me along with some other friends that were volunteering. I finished the run in 4:21 (9:59mph pace) for a total time of 13:48:22</p> <p>It was a crazy and awesome day and I could talk about it for hours but I know I’ve already lost most readers but here are some stats to prove this was one of the hardest Ironman ever.</p> <p>1432 Starters<br /> 1024 Finishers<br /> 29% DNF rate (previous Ironman DNF record was 18% at St George 2011)<br /> 13:52:55 Average finish time (16 minutes slower than 2011)<br /> <a href="http://www.runtri.com/search?q=ironman+st+george+2012" rel="nofollow">http://www.runtri.com/search?q=ironman+st+george+2012</a> </p> <p>I’ll try and share some photos and I’ve heard that there are some YouTube videos of the rough water that I’ll have to find and share.<br /> Here’s the official highlight video <a href="http://www.youtube.com/watch?v=5LDTI3yhluM" rel="nofollow">http://www.youtube.com/watch?v=5LDTI3yhluM</a><br /> Most of the swim footage is of the pros before the water got rough and they had to put down the camera and start saving people. </p> http://www.redlandstriclub.com/forum/topic/right-group#post-451 Tue, 08 May 2012 16:54:11 +0000 mrkeithg 451@http://www.redlandstriclub.com/forum/ <p>What kind of marathon times are you all finishing with? My best is 4:20, but want to get under 3:00. I know it's possible, but I can't get past the extreme boredom of training by myself over long distances. </p> http://www.redlandstriclub.com/forum/topic/team-trial-anyone#post-450 Mon, 07 May 2012 20:49:56 +0000 Ben Mesa 450@http://www.redlandstriclub.com/forum/ <p>Hey guys, we missed the So Cali/Nevada Team Time Trial Championships. That race is at the 26 of this month. The next event is at Fiesta Island on Saturday Sept. 8. I have two other guys interested if you're sill interested. ~ben </p> http://www.redlandstriclub.com/forum/topic/oak-glen-construction#post-449 Mon, 07 May 2012 19:51:15 +0000 andrejs 449@http://www.redlandstriclub.com/forum/ <p>I just rode this a few days ago and it's still torn up. Smooth enough to ride 15-20mph, but a bit scary past that. </p> http://www.redlandstriclub.com/forum/topic/917-for-ironman-st-george#post-444 Tue, 01 May 2012 14:04:26 +0000 RobElkins 444@http://www.redlandstriclub.com/forum/ <p>For updates on my progress Saturday, go to <a href="http://www.ironmanlive.com" rel="nofollow">http://www.ironmanlive.com</a> and my bib number is 917.<br /> My sister is volunteering on course and will try and post updates to my Twitter (@robelkins) and Facebook account.</p> <p>Thanks for all the support and help I’ve gotten from the club… I first heard about IM St. George back in 2009 and decided then that it would be my first Ironman. I came up with a 3 year plan of stepping up to Olympic distances in 2009 than a 70.3 race in 2010. A bike crash and separated shoulder keep me at the 70.3 distance in 2011 but last May I signed up for the 2012 Oceanside 70.3 and Ironman St. George.<br /> So here we are, after years of thinking about it and trying to improve, I leave for St. George tomorrow. I’ve been following a 20-week training plan that hopefully has me ready to finish strong. And finish without having to worry about any of the time cut-off throughout the day. I especially want to say thanks to the Tues\Thursday early morning run guys from the club. I’ll be thinking of you guys around mile 18 of the run Saturday evening.</p> <p>Thanks,<br /> Rob </p> http://www.redlandstriclub.com/forum/topic/misc-ironman-questions#post-442 Wed, 25 Apr 2012 07:53:04 +0000 RobElkins 442@http://www.redlandstriclub.com/forum/ <p>Chris, thanks for all the info! </p> http://www.redlandstriclub.com/forum/topic/misc-ironman-questions#post-441 Tue, 24 Apr 2012 09:16:07 +0000 Chris Evans 441@http://www.redlandstriclub.com/forum/ <p>Bottles on bike? How many should I carry? IMSG is a hilly course and could be hot but might not be hot. How many bottles do you think I should carry on my bike? I can put one on the frame, one between the aero bars and could add a 2 bottle behind the seat system if needed.<br /> -------------------------------<br /> I did 2 for both IM's (including SG). The biggest factor with this is that you need to make sure your bottle holders will be able to hold a regular bottle of water or Ironman Perform so you can switch them out at the station.</p> <p>*******************************<br /> Any tips on not gaining weight during the taper?<br /> -----------------------------<br /> I had the opposite problem, so no advice here<br /> ********************************</p> <p>How much should I do race week? With work, family and travel to St. George how much should I try and do that last week. Especially once I get to St. George. Should I swim part of the course or run part of the run or just rest?<br /> ----------------------------<br /> This is a tough one because I went into both in less than optimal conditions. I do think the practice swim is important, especially at IMSG where the water is really cold. I didn't do any training my last one and I think it hurt me somewhat, so run and cycle enough to keep the cardio up but stay fresh.<br /> ********************************</p> <p>What are the essentials in my bike bag for an Ironman? For 70.3s I carry one tube and two CO2 cartridges and some tire levers. Should I carry more tubes or tools for a full IM?<br /> --------------------------------<br /> I usually carry the same and a small tool kit. Extra C02 and tires in your special needs.<br /> *********************************</p> <p>Special Needs. I’ve never done a race with an option to grab a special needs bike on the bike and \ or run. What should I put in there for the bike and for the run?<br /> ----------------------------------<br /> Extra food that you train with because the on course food may not suit you. I usually put in extra clothing on the run in case I get cold, and maybe a drink. Whatever items you put in the bag just realize there is a good chance you will never see them again so dont put in anything expensive.<br /> ********************************</p> <p>Food on the bike? For 70.3 I just eat gels and drink the sports drink on course. I know I need more calories for the full. Any suggestions for good bike food or should I just stick with gels. I’ve been trying the Bonk Breaker bars or Ritz peanut butter crackers on the bike and that seems to work for me.<br /> ---------------------------------<br /> The first IM (IMSG) I ate solid foods and it locked up my stomach and I couldn't eat (and eventually did not finish) at all during the run. IMAZ I just went Gels, Perform, and water and was fine. I'm not the only one with stomach issues on the bike, so it is a risk to eat solid foods, but if that's how you train...<br /> ********************************</p> <p>Tips for dealing with cold water? I plan on wearing a neoprene swim cap and full wetsuit but are the other tricks. Not being a fast swimmer means I’m going to be in the cold water for a long time.<br /> -------------------------------<br /> I'm a slow swimmer myself, and did both my IM's around 1:49. When I got out of the water, they were treating about 20 people with hypothermia, and it seemed like if you got it you were done. Do the practice swim, see if you need a hoodie. Booties cost about 10 minutes off your time so only use them if needed. (I have booties and a hoodie if you need em).</p> <p>The biggest advice I can give for the race is to swim very easily. You want to get out the water feeling like you haven't done anything yet. </p> <p>********************************</p> <p>Bike shorts and run shorts? Is it worth the effort and time to change into bike shorts in T1 and running shorts in T2?<br /> -------------------------------<br /> Bike shorts, its a long race and a few seconds is not going hurt you. Especially if you train with bike shorts.<br /> ********************************</p> <p>Socks on the bike? I normally don’t wear socks on the bike but do put them on for the run. Should I consider putting socks on for the bike?<br /> ------------------------------<br /> I always wear socks on the bike so that's what I did. I would wear them for blister prevention, but its your call.<br /> ********************************</p> <p>Any tips for riding in the wind?<br /> ------------------------------<br /> I've heard all kinds of advice and for 'racing' the best was to ride hard into the wind, because that's where you can make time, since everyone more or less rides the same in a tailwind. However IMSG is a tough course, and I would just tuck in as much as you can to save energy. You can make it up on the descent. I went 55 mph for a few minutes but you have to keep an eye on the gusts.<br /> ####################################</p> <p>Unsolicited advice: Get to the run in decent shape, and have fun. Finishing an IM really is an awesome moment and worth all the training. </p> http://www.redlandstriclub.com/forum/topic/oak-glen-construction#post-440 Fri, 20 Apr 2012 20:08:41 +0000 RobElkins 440@http://www.redlandstriclub.com/forum/ <p>I rode Oak Glen this afternoon. Nice and warm and the apple blossoms are out so it was great. I went up from Yucaipa and when going down the other side there is some major construction. The road is gone. Just dirt and rock for about 2 miles so be careful. I was able to make it through going slow as I don't have mountain bike descending skills (nor a mountain bike).</p> <p>Just 2 weeks till Ironman St. George! </p> http://www.redlandstriclub.com/forum/topic/misc-ironman-questions#post-439 Wed, 18 Apr 2012 10:48:08 +0000 Joe Sheffield 439@http://www.redlandstriclub.com/forum/ <p>I would carry 1 tube, a small patch kit, and 2-3 Co2. This way you can still get home even after 3 flats. </p> http://www.redlandstriclub.com/forum/topic/misc-ironman-questions#post-438 Tue, 17 Apr 2012 21:33:50 +0000 RobElkins 438@http://www.redlandstriclub.com/forum/ <p>Joe, do you think I should carry 2 tubes? Normally I just carry one. </p> http://www.redlandstriclub.com/forum/topic/misc-ironman-questions#post-437 Mon, 16 Apr 2012 08:29:37 +0000 Joe Sheffield 437@http://www.redlandstriclub.com/forum/ <p>Rob</p> <p>I can't comment on much, but I have done plenty of riding in the wind. I would suggest gearing down and spinning. Don't try to power your way through it, it will just wear you out faster. Do you not have the ability to carry CO2, tubes, and tools on your bike? I would get a saddle bag or something of that nature that way you know it's on your bike and don't have to worry about it. I have a couple of spares if you need one.</p> <p>When are you planning to start tapering?</p> <p>Good luck! </p> http://www.redlandstriclub.com/forum/topic/misc-ironman-questions#post-436 Fri, 13 Apr 2012 21:56:22 +0000 RobElkins 436@http://www.redlandstriclub.com/forum/ <p>With only a few weeks before Ironman St. George (IMSG), my first full Ironman, my mind is starting to fill with questions. So I decided to try and write them down and ask the RTC community for their input and advice.</p> <p>I know some of these question are specific to the course, weather, and my preparation but I’d still love any feedback on any of the topics \ questions below. My goal is to finish healthy without having to do math during the last lap of the run to figure out if I’m going to make it by midnight.</p> <p>Thanks,<br /> Rob</p> <p>Bottles on bike? How many should I carry? IMSG is a hilly course and could be hot but might not be hot. How many bottles do you think I should carry on my bike? I can put one on the frame, one between the aero bars and could add a 2 bottle behind the seat system if needed.</p> <p>Any tips on not gaining weight during the taper?</p> <p>How much should I do race week? With work, family and travel to St. George how much should I try and do that last week. Especially once I get to St. George. Should I swim part of the course or run part of the run or just rest?</p> <p>What are the essentials in my bike bag for an Ironman? For 70.3s I carry one tube and two CO2 cartridges and some tire levers. Should I carry more tubes or tools for a full IM?</p> <p>Special Needs. I’ve never done a race with an option to grab a special needs bike on the bike and \ or run. What should I put in there for the bike and for the run?</p> <p>Food on the bike? For 70.3 I just eat gels and drink the sports drink on course. I know I need more calories for the full. Any suggestions for good bike food or should I just stick with gels. I’ve been trying the Bonk Breaker bars or Ritz peanut butter crackers on the bike and that seems to work for me.</p> <p>Tips for dealing with cold water? I plan on wearing a neoprene swim cap and full wetsuit but are the other tricks. Not being a fast swimmer means I’m going to be in the cold water for a long time.</p> <p>Bike shorts and run shorts? Is it worth the effort and time to change into bike shorts in T1 and running shorts in T2?</p> <p>Socks on the bike? I normally don’t wear socks on the bike but do put them on for the run. Should I consider putting socks on for the bike?</p> <p>Any tips for riding in the wind? </p> http://www.redlandstriclub.com/forum/topic/april-tri-club-meeting-monday-april-9-2012#post-435 Mon, 09 Apr 2012 08:41:39 +0000 mike 435@http://www.redlandstriclub.com/forum/ <p>Don't forget tonight is our April meeting at Redlands Spine &amp; Sport at 6:30. Our speaker is Mike McCovich a local cycling/triathlon coach and bike fitter. We will also go over recent race results, upcoming races and events and have a number of giveaways! </p> http://www.redlandstriclub.com/forum/topic/march-core-challenge#post-434 Sat, 07 Apr 2012 07:24:33 +0000 RobElkins 434@http://www.redlandstriclub.com/forum/ <p>I need to and need your help. I really want to form a habit of doing some core work everyday. I didn't do very well in March so let's try again in April.<br /> Everyone, please share your best core exercises with the group. </p> http://www.redlandstriclub.com/forum/topic/club-meeting#post-433 Thu, 05 Apr 2012 22:21:58 +0000 RobElkins 433@http://www.redlandstriclub.com/forum/ <p>RTC is meeting on Monday the 9th at 6:30pm Redlands Spine and Sport </p> http://www.redlandstriclub.com/forum/topic/redlands-swim-team-price-drop#post-432 Sun, 01 Apr 2012 21:42:25 +0000 Geoff 432@http://www.redlandstriclub.com/forum/ <p>The current schedule is Tuesday night from 6:30 to 7:45, Wednesday and Friday mornings from 6:00 to 7:30 (some get out of the water at 7) and Saturday morning from 7:30 to 9:00. My hope is that if we get additional swimmers we can establish more sessions. The fee is down to $40 per month. </p> http://www.redlandstriclub.com/forum/topic/march-core-challenge#post-431 Sun, 01 Apr 2012 19:19:02 +0000 Joe Sheffield 431@http://www.redlandstriclub.com/forum/ <p>Who is up for keeping this challenge going in April? </p> http://www.redlandstriclub.com/forum/topic/redlands-swim-team-price-drop#post-430 Sun, 01 Apr 2012 12:49:41 +0000 Cowboy 430@http://www.redlandstriclub.com/forum/ <p>Hi Geoff, I'm really interested in this swim training. Can you tell me when the training is?</p> <p>Thanks,<br /> Roger </p> http://www.redlandstriclub.com/forum/topic/bike-maintenance#post-429 Wed, 28 Mar 2012 15:57:16 +0000 Joe Sheffield 429@http://www.redlandstriclub.com/forum/ <p>Reminder: The bike maintance clinic is this Sunday, April 1st, from 1-4pm at Redlands Spine and Sport. </p>