Ironman 70.3 California : Official Thread (Page 4)

ChrisM - 2013-01-16 3:56 PM

Bike course preview - In years past I've sent this out, as I didn't write it, but it's old enough now, what the heck.  Note it's from 2006 so the end is not accurate (ETA actually it doesn't really talk about the finish), and the Las Pulgas turnaround seemed to be a bit shorter in 2012, with the new finish.  Everything else is IMO spot on

One thing about the new finish, is the no pass zone on the ocean front walk, make sure you get properly positioned, i.e., not behind someone going significantly slower than you.  Then, you turn left and go up a short but steep hill, then turn right to transition.  That little hill can take you by surprise if you are not ready for it.

IMO the hardest part of the course is the long false flat through Camp P after the first big descent and then the left hand turn, before the second climb.  It's a mindf**k

 

Camp P. presents a challenging course. There is quite a bit of wind to consider early as you ride up the coast and out to Christianitos where you turn inland. As well, there are some extended false flats. Once inland, three short climbs and three sets of rollers highlight the backside of the course. A usually solid head wind along with slight inclines, mark the trip back to T2 from near the mile 48 mark and your final return along Vandegrift.

Within the first 2 miles of leaving T1 you will turn left onto Stuart Mesa. This is a 500-600 meter climb. This is the perfect spot to begin your mental efforts to control your early intensity. There will be lots of athletes with high HRs out of the water on this hill and you'll hear heavy breathing and see athletes firing up this section. I recommend keeping things controlled at this point. I get into an easier gear and spin up with a high cadence. 

At the top of the hill you begin the flat to rolling to gentle incline section up the coast. The wind will probably be in your face or coming across from the left and the ocean. The next 20 miles are generally slower than most would like them to be as there are some false flats. Be prepared for this. I would consciously control your efforts until you are up to Christianitos Road. Trying to maintain a previously determined average pace into a cross/headwind and up a false flat will make the last 34 miles of the course, and the run, more difficult for many athletes. Use your HR and wattage caps as a governor, not your speed.

At mile 10 (on base and about half way up to Christianitos where we turn inland) there is an out and back. As you turn right and ‘out’ the winds at your back will help push you along. Things can get quite a bit faster on this stretch, even with consistent efforts. Tuyrn around and get the headwinds. You’ll be out and back in 20min. So, somewhere around 50min you resume heading up the coast. At this point there is a short steep roller. Control efforts in an easier gear. Then, you leave the base on a short steep descent. At the bottom of the hill is a 90 degree right hand turn that may have loose gravel and sand. Navigate carefully.

You will proceed up the coast on an extended false flat. It is a 2% incline into the wind. Average speed drops if you are smart. Then we ride some faster flatter miles of state park, past the San Onofre power plant, over a couple of short rollers and up a surprisingly steep bike path to Cristianitos Road.

If you have gotten this far and are feeling good after controlling urges to burn up your legs, you are well on your way to a good split. At the top of that path more than a few riders will wish their status were different. Ride time to this point will be about 1:10 to 1:15. That’s about 22 miles.

As we turn inland (right) on Cristianitos, after a short incline, the rollers are such that a fairly strong cyclist can stay aero and really move along quite well. There will be bike traffic and slower riders to navigate who have gone out to hard. Keep an eye out for the inexperienced riders from here to T2 as past accidents have occurred in these areas.

Just past half way into the course you re-enter the base at the end of Christianitos. Turn right over a short roller and into some fast flats leading up to the first climb. The first climb is the steepest climb and is about .6 of a mile long or 1k. This is at about mile 30 or 31. It’s pretty steep. Get into your easiest gear (a 39/27 for me), control your power and HR at pre-race targets, and then work over the very top and early descent. I drop my HR as I descend the backside.

There are a series of rollers over the next 4-5 miles before climb number two. Be careful not to expend too much energy here. The second climb is close to a mile (1.6k) in length if you count the slight incline leading to the meat of it. Not as steep as the first but slightly longer. Over the top you’ll descend some steeper hills that require paying attention to bumps, some potholes, slower riders and sharp turns. Then, it is only a couple of fast miles until the third climb.

The third climb is similar to the second but less protected by trees and headwinds come into play. Once you crest this climb, you’ll have a gradual incline for about a mile into some rather serious headwind. Over the top of this gradual rise are some downhill rollers that most athletes will stay aero over and reach speeds in the lower to mid 30mph.

This stretch will bring you back the populated part of the base and the helicopter landing area. You will be at mile 48 near the landing pads when you intersect Vandegrift and turn right back toward T2. I may be off by a mile or two depending on the location of the transitions. Ride time will probably be 2:20 to 2:30. There is still quite a bit of work to do over the last 8 miles. Hopefully, efforts have been controlled to this point. Some athletes will now be mentally challenged after going out too hard over the first 60min from T1 and then the climbing that follows. A smart ride can see you put several minutes into your competition from Vandegrift back to T2.

In general, my average speed and efforts are raised over the backside of the course (the three climbs and rollers during the last 26 miles to Vandegrift). The flats and downhill work to my personal advantage and I raised my effort levels on the climbs and over the rollers.

Some parts of Vandegrift (the last 8 miles) are flat and some have a gradual incline, but most of it has a brisk headwind; sometimes harder. The surrounding hills make for a wind tunnel along this stretch. If you have not saved a bit of gas you could drop several minutes to another rider. My pace along this stretch varies greatly if efforts remain constant (17mph to 25 mph). It is not flat and the wind does gust and move around some. This is usually an uncomfortable part of the ride.

I have noted conditions in the past. They range from rain and cold (50s) to sunny and hot, near 90 degrees F; maybe some of both. The ocean will be 57 to 63 degrees. On race day most riders will be on the course early enough that it will be cooler and there will be less wind to contend with. It may actually be a bit cold once you are out of the Pacific Ocean and head up coast.

This is a great bike course – definitely the signature part of the race.

 

cjhild - 2013-01-16 3:32 PM I always feel guilty complaining about our SoCal weather when other people are dealing with snow...but it was 15 degrees the other day at the start of my ride, ridiculous.  Yeah, I am totally looking forward to the nice weather that is on the way.

ChrisM - 2013-01-30 4:37 PM

Another take on the bike course.

cjhild - 2013-01-31 3:51 PM

I thought the worst was that headwind, kind of a downer as you finish out that beautiful bike course.

rrrunner - 2013-02-01 9:42 AM

Thank you for reminding me that I will be racing in SoCal!!! I have been so focused and worried about bike hills, swim cutoff, etc that I completely lost sight of where I will be and the beautiful views I'll enjoy during the race!

ChrisM - 2013-02-09 2:03 PM Got the Tri bike out for an Oceanside-ish long ride. 30 mostly flat miles followed by 50 hilly miles in palos verdes with 4 sustained climbs. Longest ride in a long time sure hope I feel better post ride in Oceanside, I'm beat!

kloofyroland - 2013-02-09 11:12 PM

The flu kicked my butt this past week.  Gonna rebuild this week.  Gonna do something similar on Saturday (65-70miles though). 

ChrisM, do you happen to know if those grades you did in Palos Verdes are similar to the climbs up to the Griffith Park Observatory?

JamieS - 2013-02-11 9:26 PM

The wave starts are up! 

I'm in the very last wave!  YAY????  Well, at least I'll have no problem finding my bike in T1. 

obohlman - 2013-02-13 6:12 PM

I'm wave 21, 3rd to last...well, the bright side is I guess I'll have fewer people swimming over me! Downside....the bike and run will be SSSSOOOO crowded! (read...I'm a VERY marginal swimmer, but pretty decent on the bike and run.) 

6 weeks and counting!

ChrisM - 2013-02-19 9:42 AM I am using an 11-28.  Always used a 12-27 before, and last year switched to a compact crank. 

kloofyroland - 2013-02-19 9:51 AM

Ahhh, the 11-28 prevents you from blowing up right?  When you say compact crank, what specs are you talking about?  52/38 and 170?