General Discussion Triathlon Talk » Buffalo Springs 70.3 Rss Feed  
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2007-03-26 7:37 PM
in reply to: #732608

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Expert
762
5001001002525
San Antonio, TX
Subject: RE: Buffalo Springs 70.3
I dodged the tornados and made it back from Lubbock late last night.

Buffalo Springs is my A race for this year.

Here's my report from my training weekend.

There are NO HILLS in Lubbock. There are however great big depressions in the ground that you sink into and have to climb out of. lol. I kept looking for hills when we got to Lubbock and it is one of the flatest places I have ever seen.

The Swim...is the swim. It was cold but should be warmer by June.

The Bike...I love hills and this one offered a couple of challenging ones but for the most part not a big deal. I am more concerned about the decent off of the two spiral staircases. I did 53 of the 56 miles (estimated the turn arounds) and the ride felt like a 40 mile warm-up and a 13 mile workout on the flats of all things due to a headwind. The windmills outside of Lubbock and the trees that grow to the side should be a clue. If your training on a trainer do yourself a favor and get out on the road and into the wind as much as possible. The worst hill is the last one going into transition because I was spent from the wind and didn't want to waste my legs right before going to the run. My advice, If you have the energy sprint at various points in the actual bike and give yourself time to recover and take it easy on that last hill. Over all this course is either flat and windy or hilly. No real rollers to work off of here.

The run...I ran from trasition to the park entrance on Friday after my swim and thought it was great. Fairly flat for a couple miles until you hit the first steep hill just before exiting the park. On Friday I ran for 30 minutes after the bike and ran the same course (no, I didn't go as far) but the course must have grown rollers with the rain overnight because I certainly didn't remember it being so hard. lol. Saturday, I started my run from the park entrance and went out to the turn around past the energy lab. Hills are hills, do your training. This run course has three hard hill climbs. The road out to the energy lab is deceptive. Like everything else in Lubbock it looks flat when you drive it. However, once you start running it you realize that it is a constant incline for about 1.3 miles both ways. It can really work on your legs.

NOTE: If you have never done this course and you go up for the weekend and follow the bike course map you could end up spending a LONG time looking for Ferris Rd.....NO SUCH ANIMAL according to the locals and the post man. It is actually County Road 6840.

Things I learned for my training:

1.) Stay focused on my strength training.
Need to stay on the Core Work to help on my hill running.
Need to keep doing strength work for neck and shoulders
2.) Work out in the HEAT!!! There is NO Shade on the Bike course and only the first 2 miles and last 2 miles of the Run have any shade at all. Practice Hydration and nutrition.
3.) Keep working on sighting for the swim. FYI...this lake has boats on it and you won't be able to swim the actual course before the race. So, I've been told.
4.) I've also been able to narrow down where I will train here at home to simulate the course.
Find some steep hills and flats.
5.) Be more dedicated to running after every bike to make transition from bike to run easier.

When I go back just before the race I won't reride the whole course but will focus on the technical decent of the staircases. You can't just tuck and go. You will have to navigate going down the spiral while other riders are going up. It's not real wide.

Well I better go clean my bike. It rained on Friday night and there was massive water on the road Saturday between two fields so we decided to take our shoes off and walk up an embankment with our bikes. By the time I walked half way across there were so much mud on my tires that it had clogged up my brakes and I couldn't move my tire. Needless to say I ended up taking a mud bath trying to get it all out. If only I had a camera...We were a sight! The things we do for this sport. lol.

Let me know if anyone has any questions.

K


2007-03-26 10:05 PM
in reply to: #737822

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Subject: RE: Buffalo Springs 70.3
Thanks for the training report, Tri-chic! I've even DONE BSLT twice and STILL found your report helpful! ... not to mention inspiring! Gotta find me some big hills!

Jodi
2007-03-26 10:45 PM
in reply to: #732608

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944
50010010010010025
Waller County, TX
Subject: RE: Buffalo Springs 70.3
Good report with good information.

Thanks for taking the time to post it.

(Last time I was in Lubbock was 20+ years ago, I didn't remember there being many "hills" back then either.)
2007-03-27 8:12 AM
in reply to: #732608

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762
5001001002525
San Antonio, TX
Subject: RE: Buffalo Springs 70.3
Jodi, so long as your not in my AG I'm glad you found it helpful. lol.

Good Luck in your training!

K
2007-03-27 8:30 AM
in reply to: #732608

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Subject: RE: Buffalo Springs 70.3
thanks for the report!!! Can't wait for race day to get here
2007-03-27 4:15 PM
in reply to: #737822

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Extreme Veteran
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Abilene, Texas
Subject: RE: Buffalo Springs 70.3
Nice report. I'll be there in June and also in May for the oly distance race at the same venue. Anyone else doing that one?


2007-03-28 7:29 AM
in reply to: #732608

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Expert
944
50010010010010025
Waller County, TX
Subject: RE: Buffalo Springs 70.3
Can someone please describe the "spiral staircases"?

I have several mental images, but they ain't making sense.
2007-03-28 8:04 AM
in reply to: #739228

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2007-03-28 8:30 AM
in reply to: #732608

Expert
762
5001001002525
San Antonio, TX
Subject: RE: Buffalo Springs 70.3
The spiral staircase is a hill climb that snakes up the side of the hill. So instead of going straight up it's constanst incline that zig zags back and forth. This course has two. You go up one and head out on a flat stretch about a two miles and then turn around to decend again and then you take a right turn and do it again on another hill.

I wouldn't call them easy but they definitely look more intimidating than they really are. If you look at the elevation map and the grades they aren't amoung the steepest you will tackle that day. When you get done with the two spirals there you are about 15 miles from the finish with two hills left. One is about a 1.25 mile graduated climb that is easy on the eyes and legs if you didn't burn out on the hills. Then it's flat till you get to the last hill just before transition.

Hope this helps.

K
2007-03-28 9:01 AM
in reply to: #732608

Elite
2796
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Texas
Subject: RE: Buffalo Springs 70.3
I had more concerns about going downhill on the sprial staricase. For one I'm not an experienced cyclist and I do most of my riding in a flat, straight line. The hills I ride are on the comuptrainer. The other thing about the spiral staricase is it seemed like the road was more narrow to me. They have cones out to keep the up/down flow seperate. There were a few crashes last year, though I don't remember the circumstances. I stayed to the far right on the descent, mostly rode the brakes... The greatest risk (in my opinion) on the staircase came from other cyclists that came down too fast and then tried to correct their speed or angle of approach into the turns. The climb wasn't too bad, other than the fact that I was already pretty smoked from the rest of the course.
2007-03-28 12:35 PM
in reply to: #732608

Expert
944
50010010010010025
Waller County, TX
Subject: RE: Buffalo Springs 70.3
Re: Spiral staircase

Thanks tri-chic & Bill, it helped straighten out my mental images.


2007-03-28 3:25 PM
in reply to: #732608

Elite
2796
2000500100100252525
Texas
Subject: RE: Buffalo Springs 70.3

From my BSLT album (I think this is the sprial staricase):

2007-03-29 12:44 AM
in reply to: #732608

Champion
8766
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Evergreen, Colorado
Subject: RE: Buffalo Springs 70.3

GREAT race.

Practice hills and relentless riding into the wind.  Honeslty, the wind bothers me more than the hills.  The hills are kinda short.  The wind...sucks.

I've run it twice, got one RR up:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=20556

I had intended to be there with y'all this year, but alas...looks like knee surgery for me in May.

Definitely my favorite race...and as soon as the dang stars align, I'll be back to run it!

Why are you going to do the full distance this far from the race?  Seems like your time could be spent better... 

2007-03-29 1:14 PM
in reply to: #732608

Expert
762
5001001002525
San Antonio, TX
Subject: RE: Buffalo Springs 70.3
Didn't do the whole bike and run together afterall.

Got smart and listened to my coach. Ten minutes into my run after the bike would have convinced me anyway. lol.

2007-03-29 2:31 PM
in reply to: #741957

Champion
8766
5000200010005001001002525
Evergreen, Colorado
Subject: RE: Buffalo Springs 70.3

tri-chic - 2007-03-29 12:14 PM Didn't do the whole bike and run together afterall. Got smart and listened to my coach. Ten minutes into my run after the bike would have convinced me anyway. lol.

So what did you think of the course?

2007-03-29 3:39 PM
in reply to: #732608

Expert
762
5001001002525
San Antonio, TX
Subject: RE: Buffalo Springs 70.3
See Post #737822 on page 1 of this thread for my trip recap.

Let's just say I have lots of work to do but I'll definitely be ready.

Fear has been replaced by motivation, inspiration and determination!


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