10 Tips for new Ironman SA Bike Route

My Comments on new Ironman Bike Route: (By Alec Riddle)

Embracing change is half the battle, as you are what you think! Be negative and you are guaranteed to have a negative experience, be positive and you will invariably have a positive experience!

It won’t be as bad as this!

I am not a natural Hill Climber and I am fairly heavy compared to my Age Group Competitors, but I am so excited about the changes and looking forward to Ironman South Africa 2014.

 

Ironman race director Paul Wollff announced some challenging and innovative changes for the 10th IMSA in 2014.

Positives:

Bad news for those who like to ‘draft’, because this course is definitely not conducive to drafting and will break up many of those little packs that tend to form on a congested 3 lap course. Positive #1

Good news for those who enjoy the scenery, as I doubt you will experience a more Beautiful course in the world of Ironman. Positive #2

Excellent news for those who love a Challenge, as this Ironman will be very challenging and this is one Finisher’s medal you will treasure. I look forward to Paul Kaye’s words “You Are an Ironman!” on race day. Positive #3

Mentally, two loops will always be easier than three loops. Positive #4

Negatives:

Are there any? I guess there may be.

Well for those doing Ironman for the first time and for those who struggle to get home under 17 hours, this route change may, unfortunately, be a negative, if you let it. Negative #1

Preparation: (10 Tips)

1. Change your Mental Outlook as quickly as possible, the sooner you adapt your mind and embrace the changes the better the preparation will be. Do not worry about what you cannot control, as that will just drain you and make you miserable.

2. Get a route Profile and familiarise yourself with the new route. I will upload the route within the next week, so you can see the hills, gradients, etc.

3. Consider a different gear ratio for your bike, possibly a 39 (vs 42) front chain ring or a 25, 27 or 29 at the back dependant upon your weight and climbing ability.

4. Train Hills, Hills and more Hills. Caution: Gradually allow the body, the muscles and ligaments to adapt. Do not try and adjust overnight!

5. Do some big gear training, especially on hills as this will help you tremendously on race day.

6. The ride always sets up the run, but more so, now, than ever before so prepare well on the bike.

7. Ride within yourself on race day, especially on the hills.

8. Remember that Joe Friel says you have a limited number of matches, don’t burn them all on the hills on the first lap.

9. The prevailing wind is the Westerly, so that is a tail wind all the way home from Maitlands (40km +), enjoy it!

10. If the dreaded East does arrive (unlikely), treat it as your one day on ‘Survivor’, it will be a Suffer Fest!

Wishing you all the best and I suggest you ensure you work on your Body Composition (I’m doing that immediately and have asked Mark Wolff to assist me), as well as your Mental and Physical Preparation. Where possible enlist the services of a Proffesional Coach who can prepare you for the event, somebody like Raynard Tissink would be perfect. Also try and train on the new bike route if you can.

I have uploaded the bike route and bike profile in the attachment below: Elevation gain per 90km is 809m, compared to East London 1171m for 90km and Las Vegas 70.3, which has an elevation gain of 823m over 90km.

Ironman Bike Route

http://www.ironmansouthafrica.com/information/race-course

Cresting Maitlands on the 2nd lap may feel like this. Euphoric! You Know You Can!

IMSA 70.3 Bike Route

If you are racing IMSA 70.3 in East London for the first time, it may be a good idea to know what the bike route entails (follow link):http://ridewithgps.com/routes/846560

A few tips regarding Bike Route/Training:

1. It’s a steady (undulating) climb all the way to the turn around, so save something for the return trip and especially the 21km run.

2. Do not push (overdo it) the long, tough climb up to Hemingways.

3. Try drive over the bike route to visualise what is in store for you.

4. Incorporate Hill Training into your weekly plan and do some hills in a slightly bigger gear (50-60 RPM) to build power. (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 Heart Rate will be lower.

7. Don’t forget the Brick Sessions (Intro to Brick Sessions coming soon)

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/