Ironman 70.3 Rhode Island : Official Thread (Page 12)

jmk-brooklyn - 2009-07-09 12:43 PM

trishie - 2009-07-09 10:16 AM here is my pack list:

race day clothing

> craft tri top

> craft tri shorts

swim

> wetsuit

> goggles (2 pair)

> caps

bike

> bella-the-bike [to be checked on the plane]

> extra tubes

> gloves

> bike cleats

> floor pump

> helmet

> thin socks

> sunglasses

> water bottles

> chain lube

run

> hat

> extra socks

> race number beflt

> running shoes

> Garmin

race day necessities

> flip flops

> post race clothing

> towel(s)

> camera

> Inifint mix

> GUs

> body glide

> cash

> sunblock

> USAT card

> wristwatch

> camelback

> lip balm

> identification

clothes

> underthingies

> jeans

> jean skirt

> tshirts (4)

> tank tops (2)

> madras plaid skirt

> flip flops

> polos (2)

extra training clothes

> running shorts

> running singlet

> bike shorts

> bike jersey

> swimsuit

> extra socks

> sports bras

tolietries

> shampoo

> conditioner

> body wash

> face lotion

> body lotion

> face wash

> medicine

> razor + shave gel

misc.

> Garmin charger

You're bringing 8 tops (4 t's, 2 tanks, 2 polos) for 3 days?

Sounds perfectly reasonable - you don't really know whatcher gonna feel like wearing! AND she may even decide to forgo all previously mentioned 8 tops for expo wear!

Here is my course recon from last year...updated after my last peek at the bike course and T2 this morning.


THE SWIM:

The swim is in the Harbor of Refuge. It is a protected harbor on the southern coast of Rhode Island, just west of Pt. Judith Light. The area is a man made breakwater with two entrances. The only time it gets bumpy in there is when there is a big swell on from the south east (great place to surf)...does not happen to often. Current is really not much of an issue unless you are close to the entrance to Great Salt Pond.

THE BIKE:

Starting out on Sand Hill Cove Rd. to Ocean Rd - this section of the course is nice and flat and is the most exposed to wind off of the water. There should be southerlies this time of the year. In the AM it is usually dead calm. The road itself is nice and there is a decent amount of room. I would expect not too much traffic before 7:30...anytime after that on a nice weekend and things will be jammed.

As Ocean Rd leaves the southern beaches the road winds a couple of miles until you get to the 'pier' area and the Coast Guard House (hard to miss....big stone structure going across the road next door). It gets nice and straight and the road is in decent shape. Going past the Narragansett Town Beach the road opens up a bit and becomes 4 divided lanes...again, flat and fast. The lanes narrow into Boston Neck Rd. There is a decent amount of room on the shoulder here and the roads are in good shape pretty much all the way to Wickford.

The course cuts over to a side road on the way to Rt. 1 and 102. This road is a bit narrow. Rt. 1 is another 2 lane road with a decent shoulder. Taking a left onto 102 and heading west, you will find that the population starts to drop off a bit and the roads become somewhat less traveled (especially when you get past the Rt. 4 overpass).

Rt. 102 and Rt. 3 is a mixed bag. Some rolling hills and the roads are fair. In my experience these roads are not as well traveled as others in Rhode Island. I usually train on these roads and I have not found it to be all that bad. I would agree that this is the most difficult section of the course. When you get on Rt 3 the road gets much better...smooth ride and there is a very nice downhill through the Big River Reservation area. As you get into Division Rd you will get more rolling hills and, again, mediocre roads.

Shippetown Rd into Crompton is nice and wide with a little bump going over Rt 95. The roads were pretty messy through here and you start to get back to a denser population. There is a nice down hill towards Rt 3 as you pass the pond...wide road and in decent shape. Look out for nitwits crossing the road without looking. There is construction on Sandy Bottom Rd toward Washington St. but nothing to be concerned about. Pretty flat through the town of Coventry.

The course continues north on Rt 116 toward Scituate. There is a gradual rise out of Coventry that flattens out quickly. This part of the course is very scenic...the only thing I did not like was the lack of a decent shoulder to ride on. There are also a few rough spots as you head toward the northern section of 116. There is a short hill coming out of Hope Village and then a nice downhill before my favorite section of the course...

The right turn up Rt. 12 is hateful...especially for a big dude like myself. Nice and steep (for me). After a gradual flattening out there is a slow slope toward Comstock Pkway. Be careful at the left turn onto Comstock as my folks said a few people took the turn too fast and ended up on the sidewalk. Halfway down Comstock the course takes a right on to Amflex Drive. Flat and fast through here out too Plainfield Pike. Last year the course went from Plainfield St LEFT onto Simmonsville Ave. This year it goes past Simmonsville and heads along until Plainfield terminates into Pocasset Ave. This road is mainly FAST and down hill for the first section. It is flat until you get to Providence. From Pocasset you hit a few back roads (these are in much better shape than last year). There are quite a few twists and turns but it is mostly flat and straight after about a mile. The first part of Harris Ave STAY TO THE LEFT! The right side of the road is a mess (lots of potholes). The second part of Harris Ave is OK but you will cross a few rail road tracks. Harris eventually terminates at the back of the Providence Place Mall where you go up a small hill to Smith St. The hill is not too bad...it just comes at a lousy time.

T2 has been relocated across the street from where it was last year. It is now next to the train station.

Anyone want to know how much the run course sucks? Hint, the used part of the run course as a street luge course during the X-games. From the transition area you run to the base of Thomas St and Angel St. Both are part of a very nice hill...not very long but quite steep. After the hills you basicly have flat course until the base of Blackstone Blvd...mostly through Brown University. The Blvd is 1.9 miles of a slight rise. U - turn at the top of Blackstone and back to the transition area. Do loop again. DONE.

Good luck folks...

Vin

Im staying at the Renesance also - super close to the finish and the most comfortable bed i've ever slept in (stayed there last year) I can't wait to sleep on Sun. night!

So I just walked the run course out of T2 up to the top of the "hill". I am not an expert but I say attack the “hill”. It is only three city blocks long. The first section is about 120 steps. The second section (two city blocks) is about 150 steps. It looks bad. Climbing this hill is more mental than physical. Don't get me wrong it will get your heart rate up but you have a few things working in your favor. First, coming out of T2 is a downhill and then a flat. Use this to get your cadence up and running legs back after the bike. Second, after the "hill" you have a downhill so you will have an opportunity to recover and get you heart rate back down.

I say…Attack It!

I am going to run it tomorrow and see how it feels.

Some of you seem so prepared. I have packed nothing, most of my clothing is dirty, I have a flat rear tire. I live 'local.' Heading up tomorrow to check out the expo and grab race stuff. Then Saturday head up and drop bike off. Then head back up at 3am Sunday morning. Wakeup 2ish. early early morning. Even staying at a local hotel you still have to be up about 3am to hit up the bus at 4am. Such a hassle.

i'll be stalkable w/ a pump and a pink camo. bike - won't have internet while Im there tho. Hoping to meet up w/ some of ya!

Info for borrowing Pump:  AG 30-34, I will be wearing a blue underarmor shirt (unless I find something cool at the expo) my bike is a black Kuota Kharma (blue Helmet).  I'm a normal looking male (brown short hair) about 6'1.

Just a thought as I'm writing, I will try to print out a BT Logo and tape it to the pump.

Im 35 - 39.