Ironman 70.3 Syracuse : Official Thread (Page 8)

Get a wetsuit if you can!

I am in search for a wetsuit. After 5 years, I seem to have outgrown mine. The funny thing, though, is that I still fit the size and weight qualifications for the size wetsuit I have. I just cannot get it on me to save my life. All my races so far this season were non-wetsuit races, so I haven't had to wear it yet. I've even soaked it in water a handful of times to help, but I still can't get it on .

Completed another full effort practice bike today + 4 mile run (1st 2 miles of course, then back to car).  I got to the park at 545am before sunrise and the gate was closed.  Backtracked to Gate 2 and was the second car there.  By 615 there were 20 cars and by the time I completed the bike there were 80-100.  Lots of people out there taking advantage of ideal conditions, 58 degrees, SSW winds at 3-7 mph, and 0% chance of precip.  Great to see everyone practicing out there today. 

Feel great about doing a second dress rehearsal.  The first time I had brisk (15-20mph WNW) winds and today the winds were from the South mostly which gave me a different look.  I also wanted to see what a downhill launch pad for the run was going to feel like with a true transition.  All in all I was surprised with the first two miles of the run.  I'm a triathlon novice so I know 2 miles is MUCH different that 13.1 but I feel like the downhill run WILL make up for the hilly bike. 

I think I can break the ride down into specific sections/riding styles

0-11.3
Ride hard when you can.  Work the downhill sections, build your speed, get to a cadence that you like in a big gear and build speed.  Use the first climb past the fire station to warm your legs up but 8-9 mph is the best I can do.  Get thru it.  No big deal.

Sweet Rd hits you hard.  As I said before, warm up your legs, don't burn up.  Keep an eye on your mileage and at 7.5 miles, you can start to ride again.  There are more lumps and bumps between 8.5 and 11.3 but nothing like 5-7.5, so go ahead let it out.  Don't feel sorry for yourself and how hard the beginning of Sweet Rd was. 

11.3-Rt. 80 (not sure exactly where).
Speed Section!  Hit it.  You can earn 4-5 mph average in this section if you work a bit.  Put the first section out of your mind and ride like you know how.  The roads are tremendous and you trained for this.  Wear your sunglasses especially after the sweeping turn because sun blindness is for real.  I couldnt see anything more than 20 feet in front of me.  Thank God the roads are perfect or there would be real problems here.

Left on 80-Steep Downhill at 21 something miles
First part of 80 is a false flat up hill but then it levels out and you can cook.  More rollers, sun in your face and then the 45+ shot.  Hold onto your hat.  I actually hit the brakes today on the descent despite being determined to let it hang out.  I lost my nerve, mostly because of the sun blindness.  Pump your pedals as far up the hill as possible then go hand to water bottle and get out of your saddle.  I was at 6 mph in my lowest gear, but my legs LOVED being able to stand up and you can really use this part as a good rest stop.  Feed and drink, you have about 1:30. 

Right on Reservoir and just as I thought, you definitely feel anything out of the South and you are totally exposed to the wind.  I was still able to be about 2-3 mph above average here.  I joined the lake to my right, and it gets more protected in there, but that's nullified by some uphill push before the right on South Lake. 


West Lake/High Bridge Rd is paved now.  Good stuff.  Made a difference and at the end of West Lake before High Bridge there is a super fast section, 30+ before a short steep up hill.  Then High Bridge and back on the gas. 

30-36 miles
Rt on 13-Rt on 90
After the right on 13, you can really pump it for about two miles before the flattest section on the course.  The South wind didn't hurt much here and compared with my first ride was able to do much better.  Work this, don't be shy.  Especially with a south wind, because as soon as you make a right on 90 you'll be getting help and can cruise.  This is all about temp for me.  Kept it between 88-94 regardless of speed and it worked great.  Just stay in rhythm here.

36-44 miles
Right on 90-Clark Hollow
Man, does that South wind help!  Even just a 5-10 South Wind helps you make this .5% grade up the valley road.  I was able to be above average from here to the finish, again, focusing on temp and technique.  Get out of the saddle for any rises when you want to "rest" the legs and open up the hip flexors.  It felt so good.

44-48
Clark Hollow-Apulia
They just laid stone on Clark Hollow!  Jesus Mother.  Most of it is off the very right shoulder but cars have thrown some across the road and some of the fast bends were treacherous.  There was one where I was already figuring out how I was going to fall well, but was able to recover and keep it upright.  Watch that left on Palmer! 

48-56
Apulia-Home
Apulia is fast when the wind is from the South.  The bumps you encounter can be challenged but be careful not to build any lactate.  Time to drink and eat and get ready for the run.  Note: while not safe at all, the Dump trucks that seem to pass you every mile or so, can help.  Suggestion, drink right before they pass, then put water bottle in holster just after they pass and pump hard to catch the slipstream.  It works.  With a WNW wind the first time I felt like the last 9 miles as a jip because of how "slow" this section was despite what the profile said.  With a south wind, I was able to make up .5 mph average in the last 9 miles. 

First 11.3: 5.2 mph under average
After 25 miles: 1 mph under average
25-56 miles: mostly above average, earn 1 more mph average

Again. glad to see everyone practicing out there today.  Very inspiring.  Would love to hear others' thoughts on their ride today.  Skinnyman on Saturday, I'm all That on Sunday, then see you in two weeks. 

Glad to hear they're fixing that railroad crossing and possibly other road surfaces. As far as the gravel goes, many of the IMs and 70.3 send street cleaners around on the course at least once, if not twice, in the days before the race. Hopefully they'll do that in SYR. I'm getting excited for the race!! Now, I just need to either squeeze into my wetsuit or get a new one...not much time left!

Athlete's guide is up.

http://ironmansyracuse.com/2010IMSYHAI.pdf