Duke Liver Center Half : Official Thread

Duke is fun!  The swim is good, the bike not too bad, but the run has some hills that will give you a challenge.  Last year was really hot.  I ran aid station to aid station looking for the ice towels.  I think they moved it this year (just a few weeks) hoping to avoid some of that heat.    It was a great race, and well supported! 

Anyone else doing this?  I jsut officially signed up today.  In phase 2 of a 4 phase training plan (Beginner HIM from here).

Looking forward to it but more nervous now that I am signed up.

The swim can be quite choppy some years. If you can, try and get some choppy open water training. In the past, it has been 50-50 wetsuit legal. I'm guessing it will definitely be wetsuit legal this year, with the later start date.

Some describe the bike course as very hilly and difficult. I think it all depends on what you are used to. I don't think it's too bad, but I like hills! The Duke bike course is close to 57 miles, so keep that in mind when riding it, so you are mentally prepared for 1 bonus mile! Oh, and there is always a bit of a headwind in the last 10 miles. Keep that in mind, so you save something for it.

I find it helpful to compare elevations of known routes to new races using the BT routes tool. The Duke half route is 1.1% average grade with 3300 feet of climbing. Plot out a route you like to ride and compare!
Duke 1/2 bike route, approximate:
http://www.beginnertriathlete.com/discussion/training/map.asp?route...

The run is always hillier than I think it's going to be! Yes, and last year the run was very very very hot. 95 freakin degress hot! Hopefully that won't happen again!

It's a great race, and well worth the challenge!


Edited by keyone 2009-07-13 2:57 PM

Rode the bike course on Sunday. Here are thoughts:

I-64 - lots of debris in shoulder. I hope they clear this for race day. I am guessing they will, but if not, be on the lookout. I ran over a 2x4 cuz I was not paying attention. oops!

New Hill Holleman is nice and smoothe and generally downhill-ish.

Rex road is VERY Rough, big pot holes...again pay attention!!! Water bottles popped out of my minoura rear water bottle cage twice. I need to figure out a way to make those fit snugger or something so they don't rocket launch out of there. Also, several bumpy bridges and rail road tracks. Also, if you have a yellow aero bottle sponge, be sure to tie that down somehow. Someone gave me a tip to tie-wrap it to one of the straw holes.

From Hiway 42 and beyond it seemed like a freakin headwind the whole time. Tho this is impossible because the course changes directions several times. Maybe it was fatigue setting in!

The final stretch up Pea Ridge road was generally uphill trend, tho no serious hills. Just that long false flat stuff that feels very hard. Also felt windy. Just be sure to save something in your legs for the final stretch.

If I recall correctly from prior years, the bike course is about 1 mile long. Make sure you plan for this, mentally!

Hope everybody's training is going well!

Sounds like fun! I feel pretty well trained for everything except strong climbs. We don't have many around here, but I'm hoping my overall bike fitness will get me through my first race with climbs.Wind on the other hand... that we've got plenty of.

To me, wind feels harder than hills! Maybe it's all what you are used to. You probably won't even notice the wind on that final stretch. I'm sure you'll do great! I'll be wearing my green trakkers uniform, so give a shout out if you see me before or after the race.

I'm currently registered for the relay, but my partner just backed out, and I'm seriously considering doing it all myself (more info here:http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=178663&posts=5&start=1). I haven't trained for the bike at all, so it should be a fun learning experience .

Mike 

So, the race is paid for right? It sounds like you can FINISH. Just keep FINISHING in mind as your goal and don't kill yourself on the bike trying to make a certain pace. Keep it easy. The Duke bike course is hard because the last 10 miles are against a headwind up a slight incline. And the run always feels ALOT hillier than it looks in elevation profiles! It just does!

Good luck!
PS, there is someone in the NC forum looking for a runner in a relay.

Yeah, the race is already paid for as a relay (I wonder if I can get the difference back if I switch to solo, or maybe keep his t-shirt and goodie bag? ) On the ride I did Saturday, I actually wasn't really looking at pace at all, just going on feel and trying to get used to the bike (I had a grand total of maybe 2 hours on it at that point), since I don't have a bike mount for my Garmin 310xt yet, so I only occasionally glanced at it on my wrist. I mainly just wanted to do what I hoped would be a comparable ride and see how I felt afterward and what my average pace was. I probably would want to attempt it solo if I could average anything better than 12mph (just barely making the bike cutoff, but then almost definitely not making the run cutoff). With a 15mph average, I think finishing under 8 is just barely realistic- I might be able to go a little under 7:30 if everything goes great.Assuming the bike course isn't much harder than the one I rode Saturday (according to your route, my route has a steeper average grade, with almost as much/possibly more climbing, but in ~16 fewer miles), I think I'll be ok. I'm really only concerned about the nutrition element at this point, as I think that has the ability to make or break the last 3-4 hours of the race.

Thanks!

Mike

I rode the course yesterday, and agree on the comments regarding 64 and debris - hopefully that gets swept beforehand - or they close the right hand lane for that stretch and we can ride in the lane?  Haven't done this one before so not sure if that's part of the plan.

Course was typical for this area, moderately challenging, with a few decent climbs, but nothing too intimidating.  Agreed on that last stretch being just slightly uphill, so feels like you're slowing down somewhat.

Haven't run the course yet, although I'm planning to do that sometime next week.  Folks I've talked to mention the run as tougher than the bike course.

Would be interested in perspective on wetsuit.  First, do you think it will be legal?  Guessing so, based on end of September and recent cool(ish) weather.  Secondly, is the water rough enough to really need it, or is it a "nice to have"?

Thanks - Looking forward to seeing everyone out there.

Scott

Hey racers. I am volunteering for Duke. I was apparently one of the first volunteers this year and they gave me my choice of stations and locations. I told them to put me where they need me most. I know Keyone and Havin' Fun. Anyone else let me know what you'll be wearing and riding so I can recognize you, and I will try to persoanlize my encouragement! Good luck!

Edited by DougRob 2009-09-10 10:40 AM

I connacted the RD about the road debris and then sent an email to setup events. I have offered to help clean the shoulder of 64. I will let you know what happens.

Doug

Hey Doug, thanks so much for your help! I'll be wearing my green Trakkers outfit (which you can see in my avatar) and I ride a black bike. See you out there!

Everyone:

Do not worry about the debris on the shoulder! You'll be riding in the right lane of 64 during the race, which will be coned off!

Doug

Yes, I am sure it will be wetsuit legal. In years past, it was always a 50-50 chance that it would be legal. With the race a few weeks later, and a cooler summer, definitely legal. I went swimming in Lake Jordan yesterday, and it felt like 80 degrees, and the deep water felt very cold on my toes.

If you can beg, borrow or steal a wetsuit, do it. You can survive temp-wise without, but this race is known for it's choppy swim. You will be much more buoyant in a wetsuit and that will help deal with the chop.

Good luck to all!

Cool! Thanks for volunteering!I'll be out there in a Black Zoot onepiece on my white Cervelo p2!

I will be at the finish line for the first shift – about 10:30 – 1, and then   at 1 – 4 I will be at the transition area as the triathletes finish up – making sure only athletes are coming in and leaving with bikes, etc.

See you in the transition area Doug...no way I'll be at the finish during your shift 

http://epec.saw.usace.army.mil/bejrept.txtfWatertemp as of wed was 79 degrees.Looks like next week could get it to drop a few, I expect Setup's prediction of wetsuit legal to be correct.

T1 may be slow then as I do not think we have plans for wetsuit strippers. Since the date for this tri has been moved 2 weeks later than in the past, it may be the first time wetsuits are legal.

Re, wetsuit legal or not: I checked my race reports, and Duke 1/2 was wetsuit legal in 2007; Not wetsuit legal in 2006 or 2008. I am betting on wetsuit legal this year. It was always borderline in past years, and this year is 2 weeks later and we have had a cooler than normal summer.

Re, wetsuit strippers: In 2007, they did not have wetsuit strippers. I don't think Setup ever has strippers except for B2B, the full iron race.

was just looking thru my old race reports because I knew I wrote about this before. I found it...

"Duke bike course is 57.25 miles."

Oh, and I am starting to think NOT wetsuit legal again this year. I have been swimming in Jordan lake every week for a couple years. This website always reports a lower than actual temperature: http://epec.saw.usace.army.mil/bejrept.txt I'll bring my wetsuit of course, but I'm not holding my breath that I'll get to wear it. Crap!


Edited by keyone 2009-09-24 9:27 PM