If you are a novice & participating in the IMSA 70.3 in East London, I would highly recommend that you familiarise yourself with what the bike route entails (link below):
http://ridewithgpsroutes.com//846560
Some tips regarding Bike Route/Training: ![1234788_633217686700364_317431667_n[1]](https://ironmansadotcom.wordpress.com/wp-content/uploads/2013/09/1234788_633217686700364_317431667_n1.jpg)
1. It’s a steady (undulating) climb all the way to the turn around, so pace yourself and save something for the return trip and especially the 21km run.
2. Do not push (overdo it) the long, tough climb up to Hemingways. This is one climb that could destroy your day if you try smash it.
3. Try drive over the bike route to visualise what is in store for you, alternatively check out the gradients on the attached map.
4. Incorporate Hill Training into your weekly plan and do some hills in a slightly bigger gear to build strength/power. (NB: gradually adapt your training)
5. To run 21km after a 90k bike, implies a need for endurance so best you do some 90km+ rides in training, thereby ensuring the 90km doesn’t sap all of your energy.
6. Practise your Nutrition on your long rides and try drink/eat just after the top of a hill or on the flatter sections as your Heart Rate will be lower.
7. Don’t forget to do a few Bricks, which means running after a bike session. Example ride 60km, followed by a 20-30 min run. (also practice your transition)
Here is an article I wrote on Tapering for 70.3, worthwile reading now and then again closer to race day. http://ironmansa.com/2013/01/07/tapering-for-ironman-or-ironman-70-3/
For those doing Ironman 2014, here is a link to the new bike route: http://ridewithgps.com/trips/2081464
YES, you Can, you Will, you Want to!!
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