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2010-08-05 5:21 PM
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Subject: RE: Oceanside 70.3 compared to Lake Stevens?
halfironmike - 2010-08-05 9:38 AM

NoahNeptune - 2010-08-05 8:38 AM I've done the Oceanside 70.3 a couple of times and was curious if anyone who has done both could tell me how the bike and run of lake Stevens compares to Oceanside .I also have 11-23 cassette but think I should change now that I read more.Looking forward to the race!Noah


I have done Oceanside a few times and raced Lake Stevens last year.  It's tough to compare the bike courses since they're so different.  I feel like the bike course at Oside is mostly flat with a few monster spikes.  Lake Stevens is more rolling with a lot of ups, downs and false flats.  There are some steeper inclines, but nothing like the larger two at Oceanside.  Maybe the worst at Lake Stevens is like the last (third hardest IMO) hill at Oside.

Last year, I raced with an 11-23 cassette and struggled with the bike course.  I never felt comfortable, but I don't know if that was due to my gearing or the fact that I'm not good at sitting and spinning up hills.  I usually get up and stand, but at Lake Stevens that can be tough since there aren't that many steep climbs.  You really have the opportunity to be down in aero most of the time.  I swapped out my cassette to an 11-28 for Coeur d'Alene this year and I'll keep that setup through Lake Stevens.

The run at Oceanside is pretty flat.  Yeah, there's the little one-block shot up from the boardwalk and there are a few rollers out towards the turnaround, but Lake Stevens has a pretty significant climb that you have to traverse four times.  By itself, it's not that big of a deal, but having to go up and over a big hill after mashing your quads out on that bike course is tough.  The "big" hill is out on the lake loop, just before the turnaround (go up and over, turn around and go up and over again).  And you do that loop twice.

Other than the one hill, the lake loop is pretty flat.  The first loop up by the school starts with a long steady incline and then there's another quick hitter right before coming back down to town.  Still, last year (two weeks before a PR marathon), I ran a 1:36 off the bike at Oceanside.  Then later in the year, with much less run fitness, I ran a 1:39 at Lake Stevens.  Not sure exactly what that means, but I think it just goes to show that the course won't make all that much of a difference - maybe a couple of minutes off your Oside time, depending on fitness level?


I'm a decent climber and will be running a 34/25 at Lk Steven's. I like to know that 25t gear is there if I start looking for it on the second loop. I also find with the bike course it is easy to get lazy and stay in gear that is too easy or too hard because you are shifting so much. An other reason to have a little spread in the rear cassette.

The Hill along the lake sure does get bigger on the second loop of the run. I think the front side of it is about .4 mile long of climbing till it flattens out and then goes down. I don't remember what the profile is on the return trip.

I'm nursing a massive shin splint right now, so not running much as I taper. We'll see how that treats me race day.






2010-08-05 7:36 PM
in reply to: #2760953


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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Hey thanks for the response, it's much appreciated. 
I think i'll switch out my cassette for sure now.
Hills suck for me, guess I should pick an easier bike course next time, lol.
I ran a 1:38 at Oside so it'll be interesting how it compares.
On the bright side, sounds like I won't be jumping into any frigid pacific waters in the morning...
onward ho.
n
 
2010-08-05 10:57 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Do you still have any room for a 32ft motorhome?  We completely understand if this is too large to accommodate.  We thinks its awesome that you are willing to open up your home to racers wanting to camp.
Thanks, Tawnie
2010-08-05 11:36 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
I have to withdraw from this race as I have had some problems this summer but I would like to race this on a hill friendly bike.
2010-08-06 1:05 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
i am riding with a compact double and an 11-23 cassette. for those of you that have done this course, would you say that this gearing is adequate?

Should be ok but I think optimal would be a standard crankset and a wider cassette range.  It helps to max out your speed on some of the downhills so you can get farther up the other side.

I am living in Seattle for the summer and was planning on just staying here Sat night.  It's only a 45 min drive (with no traffic at that hour) but does that sound like a mess to go up and back both Sat and Sunday?  Or does everyone stay more locally?

It's a bit of driving but not too bad (with the exception of Friday rush hour).  I don't think it's worth getting a hotel just to avoid the drive from Seattle, if that's what you're asking.

On towards the end of the big loop you do a nice decent but near the end of it there is a bridge. The road to bridge joint is a bit abrupt.

Heh yeah... watch out for bottles launching from people ahead of you.
2010-08-07 7:43 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
weather forecast is looking great next sunday!!

sunny with a high of 76 and 0% chance of rain. glad the race isnt tomorrow. gonna be a wet one.  


2010-08-10 9:21 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Temp forecast is now looking like mid 80s to mid 90s.
2010-08-11 10:43 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Anyone seen or heard anything about water temp?
2010-08-11 9:24 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
halfironmike - 2010-08-11 8:43 AM

Anyone seen or heard anything about water temp?


Nope, but I'd guess high 60's Most of the lakes around here seem to be 68/69 degrees right now.
2010-08-13 1:50 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Ready!

I think I have finally figured out this taper thing.

Did my final swim/bike/run this morning. Nice shake down ride of the bike in race trim, good to go!





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2010-08-13 4:53 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread

Good Luck Everyone!

Have a Great Race - See ya at the Finish Line!



2010-08-15 9:28 AM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Will be hot in Lake Stevens area.   good luck everyone.
2010-08-15 5:40 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Will be hot in Lake Stevens area.

^^^^^
The heat kicked my butt on the run.
2010-08-15 8:45 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
We'll I get to join an other Official Thread, Clearwater!

Took 6th in my Age Group and got a roll down spot. Missed 5th by like 10 seconds, but there were 4 spots in the 40 to 44 group. 5:00:33 finish time.

Had a crappy swim, like 37mins and could not go in a straight line to save my life. Did not settle into the swim till the way back in.

Ok T1

Flatted on the bike, think I have leaky valve on the tire. Stopped and took care of that just into the 2nd lap as the rear tire was getting really sloppy. Disc cover on the rear and aero helmet make a huge speed difference. Saw 55+ mph on the one very step downhill. Never saw that on the Tri bike with regular wheels and helmet.

Crap T2. There was a garbage can that I put my bag next to as a means to mark my location. The can was gone when I came in. took me about :30 longer than last year to do T2.

Run was tough, puked up a little twice and could not eat anything. I had really nailed my nutrition and electrolytes on the bike, so plenty in the gut to see me through.

Will chill on training for a few weeks and then put a plan together to get schooled at Clearwater by the really fast peoples.

2010-08-15 10:21 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
magic - 2010-08-15 6:45 PM We'll I get to join an other Official Thread, Clearwater! Took 6th in my Age Group and got a roll down spot. Missed 5th by like 10 seconds, but there were 4 spots in the 40 to 44 group. 5:00:33 finish time. Had a crappy swim, like 37mins and could not go in a straight line to save my life. Did not settle into the swim till the way back in. Ok T1 Flatted on the bike, think I have leaky valve on the tire. Stopped and took care of that just into the 2nd lap as the rear tire was getting really sloppy. Disc cover on the rear and aero helmet make a huge speed difference. Saw 55+ mph on the one very step downhill. Never saw that on the Tri bike with regular wheels and helmet. Crap T2. There was a garbage can that I put my bag next to as a means to mark my location. The can was gone when I came in. took me about :30 longer than last year to do T2. Run was tough, puked up a little twice and could not eat anything. I had really nailed my nutrition and electrolytes on the bike, so plenty in the gut to see me through. Will chill on training for a few weeks and then put a plan together to get schooled at Clearwater by the really fast peoples.


Congratulations!
The heat killed me on the run, too!
Good luck at Clearwater.
2010-08-16 3:42 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
That heat was pretty tough out there.  I had just finished some heat training runs in San Diego and I think it helped - if nothing else to come up with a hydration / nutrition strategy.  I ended up running with a handheld bottle with a Carbo-Pro mix and just took water at about every other aid station.  After a pit-stop at the porta-potty just before heading up the big hill for the first time, I was fine.  Miserable, but fine (if that makes any sense).

Congrats, Magic!  Sounds like you and I had very similar times.  If you hadn't had to deal with that flat, we may have been racing down the homestretch together.  I finished in 4:55 and got 4th, so perhaps I'll be seeing you in Clearwater.  I'm sure I saw you on the course (and then again at awards / rolldown), but I just didn't know it was you.

Nice job out there, everyone!  I'm flying back to SD this evening, but will be working on a race report shortly.  Looking forward to reading all of yours.


2010-08-17 12:24 PM
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Subject: RE: Ironman 70.3 Lake Stevens : Official Thread
Great job everyone. It was hot but still a fun race. Hope to see you all again at another race.
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