rear cassette choice

yes and you can go with a compact crank up front too.  I use a 12 - 27 although that set-up didn't help at all at IM Arizona.

Hey Dave, I have done IMC 2x's and have a 11-28 cassette. Train on hills, do Cypress a couple times and you'll be fine. If you're in POMO (and I know you are!) I would suggest Barnet - 2nd Narrows - Lonsdale - HorseShoe Bay - Hwy 1 - Cypress (3x's) (just kidding, do it once) - Taylor Way - Lonsdale - Starbucks for an expresso - 2nd Narrows - Barnet - Home - Costco - Home Depot - Mow the lawn - Fix the wiring for the lights in the back yard - fix the roof on the shed - brush the dog - go to the BBQ at the in-laws - come home again - crash. I found the above, minus all the extra stuff to be great training for IMC. If you really want, on the way home, go past the 2nd narrows and go into Deep Cove and back, there is a shop in there that has AWESOME muffins and biscotti! And remember, ride up those hills as fast as you can!! 

Hey Chris, when you're suggesting this ride, are you saying stay along the low road/marine drive and then do Lonsdale and Taylor Way as hills (ie. just up, then back down them)? Also, do you head up to Hwy1 at Horseshoe Bay to get over to Cypress? Always nice to hear others' routes!

As for the original question, I used a 12-25 at IMC last year and didn't have a problem.

Edited by VanCityJ 2010-05-10 9:12 AM

Thanks for the response,
That sounds like a great Sunday filled with all the activities you need to keep you fit, keep you flush in the spousal credits and keep mans best friend fresh and clean but seriously starbucks for and exspesso, How can I nap after that.
Would doing Robson off Pintree all the way up to Westwood plateau GC  be comprable to Cypress hill, I do that quite regularly.
I would liek to see that route for Cypress ride as well, that would be great, but riding up HWY 1 to Cypress would make me nervous.
Dave

I've done Lonsdale but then there are so many lights it kind of looses the point of hill climbing and all your flow is gone so I've stopped doing that.  I do take the low road along Marine then pop up into Lonsdale Quay. I think it is 1st Ave after that to the Lion's Gate Bridge then behind Cap mall then along Marine to HSB. I do take the Hwy, the only sketchy part I find is the summit of the first hill from the ferry terminal. The overpass / underpass is a bit tight so I just check to make sure there isn't anything big coming up behind me (bus / truck)....never mind I mapped the damned thing out! ENJOY! And remember, hammer it for as long as you can for as hard as you can!

http://www.mapmyride.com/route/ca/bc/port%20moody/968127352698975572 

Any hill training is good hill training as far as I'm concerned. here is the route you mentioned, I think.
http://www.mapmyride.com/route/ca/bc/coquitlam/928127352764091851

If you look at the elevation chart, you can compare the 2 routes. Another option could be SFU (Burnaby Mountain) That is AWESOME for hill repeats! Up, down, up, down, up, down and then repeat!

PS - Hwy 1 is pretty wide open, just watch for debris on the side of the road and it is fine, traffic just wizzes by a bit faster!