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!

Iron Man Check List

Below is a list of items and checks that may be useful to you: 

Pre-race day

1.     Photo ID  (required at registration)

2.     Ensure bike in good working order. (Book a bike service-you’ve invested too much not to)

3.     Nutrition (Race Drink, Bars, Gels, Recovery Drinks)

4.     Race Bottles for Bike and Special Needs Bags (extra)

5.     Reading material or I Pod for relaxation in build-up to race

6.     Bike Pump and Spares

7.     Bike Tools (just in case)

8.     Bike and Race Kit.

Special Needs Bag : Cycle

1. Ensure Bike Bag numbered both sides (stickers provided at registration)
2. Place extra tube and one ‘bomb’ ( just in case it’s needed)
3. Place 1-2 bottles of race energy drink (best to drink what you train on)

Suggest freeze above overnight, wrap in old t-shirt and put in plastic bag.

4. Place extra Gels/Bars or whatever else you think you may need

NB: What you don’t use, you lose, so avoid placing something valuable.

5. Take to Drop off Truck (don’t get bags mixed up)

Special Needs Bag : Run

1. Ensure Run Bag numbered both sides (stickers provided at registration)
2. Place 1 bottle of race energy drink (best to drink what you train on)

Suggest freeze above overnight, wrap in old t-shirt and put in plastic bag.

3. Place extra Gels/Bars or whatever else you think you may need

4. Place small ant- chafe or Vaseline in case of chafing (possibly a plaster)

5. Spare running socks (if shoes/socks get wet a change of socks would help a great deal)

6. Old warm top (in case you are out late and it gets cold)

7. Take to Drop off Truck (don’t get bags mixed up)

Race Day : SWIM

1. Swim goggles that don’t fog up (take a spare set and try anti fog on goggles)
2. Wetsuit
3. Extra swim cap (if cold wear under race swim cap)
4. Compression (calf) guards (if use these, put on under wetsuit)
5. Race Chip with ankle belt (supplies by race) NB: Don’t leave in Hotel room. Pin it for safety.
6. Bottle of liquid to stay hydrated
7. Sunblock (Don’t put near eyes pre swim )
8. Ant- Chafe
9. Tri Suit (I wear mine beneath my wetsuit as extremely difficult to put your race top on if body wet)
10. Warm Clothes (could be chilly late April, don’t waste energy trying to keep warm)
11. Swim Bag if no family present (put clothes, anti-chafe, etc in bag and take to swim bag drop off)

CYCLE

1. Collect Cycle Bag off Rack

Race Number (NB: Take a race belt: attach number to race belt ready to put on pre bike, you will only be issued with 1 race number, so a number belt is highly recommended as can serve bike and run requirements).

2. Race Helmet

3. Sunglasses

4. Bike Shoes (either in bag or on bike)

DO NOT try mount your bike with shoes attached to bike if you have never practiced this)

5. Socks/Gloves if utilised

6. Bottles with nutrition (should have been placed on bike pre-race, ie. morning of race)

7. Nutrition to take with you (whatever your preference: bars, gels, etc)

NB: Place nutrition in bags on morning of race, not Saturday mid-day (may be hot).

8. Bike spares should be attached to your bike

9. Bike will have been racked on Saturday (check for landmarks as to where your bike is parked)

10. Visit sunscreen table as you exit transition tent.

RUN

1. Collect Run Bag off Rack
2. Turn race number to face front (on bike it would face back)
3. Running Shoes and fresh socks (in case it rains can put dry socks on)
4. Peak/Cap (if running in afternoon this is a must)
5. Sunglasses if required
6. Nutrition to take with you (whatever your preference: bars, gels, etc)
7. Anti-chafe or Vaseline
8. Warm top if running late afternoon or evening (it can get cold after sun goes down).
9. Visit the sunscreen table if venturing onto run in afternoon.

Other Considerations:

1. What nutrition on race day? Try use what you have trained on. I use Cytomax, but each has their own personal preference. Gu Brew (drink) and Gels will be available on the course.
2. Do not try anything new. You should have practiced your nutrition, it is the 4^th discipline of an Ironman.
3. Make sure your running shoes (and your socks) are worn in, do not wear new.
4. Worry about what you can control and not what you can’t control. This implies, know what the weather will do BUT don’t let it get you down, if it’s an Easterly it will make the cycle tougher, so pace yourself accordingly, especially on the new course.
5. Be aware of the likely weather conditions before packing your transition bags and special needs bags. For example if extremely cold day forecast, you may decide to wear arm warmers on bike.
6. Recce the course and the transition area.
7. Check bike, especially Tyres on morning of race.
8. Leave your Pride at home and race at your pace, Ironman is an endurance race, not a sprint!
9. Remember the first ten minutes (of all 3 disciplines) can destroy your day… be cautious!
10. Perseverance is not about talent/time it is about finishing.
11. Enjoy The Journey!!!
12. Wishing you a Great Day.
13. Look forward to Paul Kaye and his fellow announcers welcoming you home.
14. See you at the Finish Line Party (the final hour is the best).
15. Bring your party mojo to the Awards evening, there will be plenty to celebrate.
16. You Know You Can!!!

Thanks to the organisers, sponsors, officials and volunteers for making our day so special!! Well done and good luck to the ’23 Heroes’ doing their 10th consecutive Ironman!

YES, you Can, you Will, you Want to!!