Ironman Lake Placid 2010 Photos
Here's how we saw the race. Samples below; set of more than 200 photos at Ironman Lake Placid 2010 by Raymond Britt.
Ironman Races in 2010 and Kona Slots Per Race
[Also see Ironman Races 2011-2012 and Kona Slots per Race]
Each year, more than 50,000 triathletes compete in races all over the world hoping to earn one of roughly 1800 golden opportunities of a lifetime: the right to race with the best in the world in Kona.
Other than trying your luck – against very long odds --at the lottery, if you want to go to Kona, you need to qualify. An overview of the qualifying slot distribution process:
Each year, more than 50,000 triathletes compete in races all over the world hoping to earn one of roughly 1800 golden opportunities of a lifetime: the right to race with the best in the world in Kona.
The allocation of those 1800 slots is roughly as follows:
- 1500 slots earned at qualifying races (see estimates below)
- 200 awarded in an official Ironman lottery held each Spring; thousands apply; see www.ironman.com for details and registration
- The rest go to previous Kona winners, last year’s Kona age group winners, NBC broadcast subjects, sponsor and manufacturer representatives.
- The 1500 slots are allocated among 25 Ironman qualifying races and Ironman 70.3 California
- The slots each race gets (e.g., Wisconsin = 72 slots) are allocated among age-group divisions and pros (e.g., M45-49 age group gets 6 slots)
- The slots in each race’s age-group division are reserved for the top finishers (e.g., the top 6 finishers in M45-49 are entitled to take a slot)
- It may happen that some athletes will choose to not accept a slot they earned for some reason; any slots not accepted ‘roll down’ to the next finisher(s) who also have the option to accept or pass on the slot.
- The ‘Roll Down’ process continues until all slots are taken
- Note: see official race rules for details and timing
Ironman Lake Placid: Finishers and DNFs by Race Division
Only 5% of the field did not finish the 2010 Ironman Lake Placid. Women in most age groups were more likely to drop out. Still, the number of DNFs is relatively low, compared with most Ironman races. Very favorable conditions certainly encouraged triathletes to push on to the finish. For more analysis, return to our exclusive Ironman Lake Placid coverage.
Ironman Lake Placid: Kona Qualifying Times 2004 to 2010
How much harder is it to qualify for Kona in Lake Placid? We ran the numbers, comparing Kona qualifying times -- the last one to earn a slot, in each race division -- from 2004 to 2010. For most male age groups, it's significantly tougher. Surprisingly, not nearly much variance for some women and older male divisions. [Also see 2004-2010 changes in IMLP Slot Allocation]
Ironman Lake Placid: Kona Qualifying Slots from 2004 to 2010
The inaugural Ironman Lake Placid, in 1999, offered 120 Kona slots. Over time, the number of slots has been reduced significantly, to 100 by 2004, to 80 in 2005, and to 72 slots in 2009. Here's how the slots have been allocated by age group. [Also see 2004-2010 changes in IMLP Qualifying Times]
Note: In all years, 10% of slots were reserved for pros. In 2005 and 2007, Lake Placid hosted Male Pros only, and in 2006, Women Pros only.
Note: In all years, 10% of slots were reserved for pros. In 2005 and 2007, Lake Placid hosted Male Pros only, and in 2006, Women Pros only.
Ironman Lake Placid: Advice and Racing Tips
Excerpt from Ironman Lake Placid: Racing Tips and Strategies
Ironman Lake Placid is one of the most beautiful as well as one of the most challenging Ironman races in the world. For triathletes and supporters, the Ironman experience in Lake Placid is always exceptional.
Located in Upstate New York, Lake Placid is a picturesque town that has hosted the 1936 and 1980 Winter Olympic games and serves as a primary Winter Olympic training site.
Located in Upstate New York, Lake Placid is a picturesque town that has hosted the 1936 and 1980 Winter Olympic games and serves as a primary Winter Olympic training site.
Lake Placid is a terrific place to sight-see in the couple of days prior to your race. The town is small enough to be engulfed by triathlon fever. Enjoy it while you're there, but there are plenty of ways to escape it on driving tours.
Make a point of driving -- not riding -- the bike course. Along the way, you'll see signs for Olympic ski jump and Bobsled training locations. Do yourself a favor and stop by both locations. Get some friends to join you in an actual dry-land bobsled run. It'll rattle you silly, but it's worth doing once.
Gear Bags and Bike Check-In
When packing for your trip, bring more rather than less.
In my experience, temperatures in the area have varied widely on race day, from a frosty 40 degrees at dawn, to high 80s by early afternoon. Better to have extra clothing choices in your transition bags, just in case the weather is different from what you expected.
Rain and strong winds can arrive on race day, consider that when making your wheel choice. Dealing with strong gusts on steep downhills with slick pavement are more than terrifying on this course.
When checking your bike in on Saturday, cover your handlebars and seat with plastic bags. Even if it doesn't rain overnight, the morning dew will otherwise dampen them. Do not place or tape your nutrition on your bike overnight; wait until morning.
Then take it easy for the rest of the day. You have a big race tomorrow.
Race Morning: Before the Start
The transition area will be bustling with activity before dawn. Try to time your arrival so you can get through the body-marking line and to your bike by about 6:00am. That allows you plenty of time to pump your tires (it's easy to borrow a pump if you don't have one), fill your water bottles and load your nutrition.
Then go check your transition bags to be sure you didn't forget any essentials. Go over your checklist: at a minimum you need a race number, helmet, cycling shoes and running shoes. Missing anything beyond that; too late to worry about it.
Start moving toward the water at 6:30. Enter soon after. The tight entryway gets far too congested with hundreds of racers waiting to the last minute. Go early and find a shallow spot to stand; you won't be treading water endlessly.
Swim
The swim takes place in the calm but tiny Mirror Lake. It's a two lap course, outlined by buoys connected by a white rope that's tantalizingly visible just below the surface. Sighting is easy; you can see land nearby on either side to help orient you. You'll swim nearly to the far end of the lake, so there's no doubt about spotting the turnaround point.
In my opinion, the expansion of the race to more than 2000 participants has overcrowded this swim venue like no other Ironman race. Too little space; too many swimmers. Add to that the popular idea to swim along the little white line for the shortest distance, and you get a nearly unmatched water clobbering scenario. My advice: swim wide, relax, let others fight for position.
Lap one will remain congested no matter where you swim. By the time you start lap two, though, things seem to shake out a bit. More space, less contact, better swimming. Have fun.
Swim to Bike Transition
Once out of the water, you'll have to go a couple hundred yards to the Olympic Oval transition area. While it seems a long distance, it'll help clear your head a little. When you get your transition bag and enter the transition tent, all seats may be occupied. No problem; just find yourself a spot on grass and change anyway. No real reason to rush, either; you'll have a long day ahead. Just keep moving.
Volunteers will try to help get your bike as you near your rack, and soon enough you'll be exiting the transition area. Be sure to wait until you pass the Special Line before mounting your bike, or you may get a penalty.
Bike
The two-lap bike course is alternatively beautiful, tough, fast, and sometimes all of the above.
After a fast descent outside of the transition area (be careful there), and a speedy, adrenaline-fueled two miles to get out of town the work begins. Your first long climb will commence near the Olympic Ski Jumps, ascending for the next five miles past North Elba. The climb is forgiving, with several short downhills for relief, but overall you are climbing.
At the end of your climb you'll encounter a couple of flat miles past a beautiful stream. Appreciate the view, while preparing for fun. Next up: a screaming 10k downhill to the village of Keene. In good weather, go ahead, hammer a little. You can see speeds of 45mph or more. Just stay to the right; there will always be hot rodders passing you at over 50mph. I'd rather be safe and concede a few seconds.
If the weather is wet and/or windy, be careful, stay under control. Accidents on this stretch could be very nasty, what with all the downward momentum.
Sometimes riders experience a shaking of the front wheel, at high speed, and it's hard to control. To avoid this, try to keep your bike stable by hugging the frame with your knees on the way down.
[Once you reach Keene, the next eight or so peaceful miles are relatively flat, heading to the town of Jay. Build up some speed here, but don't go crazy. The left turn in Jay will re-introduce you to hills, and you want to withhold some strength.] This section is unavailable in 2010; see Bike Course Changes for detour details.
Your next notable destination is the 14-mile out-and-back on Haselton Road. It's mostly shaded and rolling, sometimes with steep downhills. So steep, that each time I'm coasting down them, I'm also slightly dreading climbing them on the way back. The good news: they aren't as hard to climb as you will think.
After Haselton Road, just a few relatively flat miles on Route 86, then a left turn toward Whiteface Mountain. As 86 approaches the mountain, you'll begin wondering where the terrifying climb you've seen on the course map begins.
Yes, it is there, beginning at about mile 44. But you will be surprised. It doesn't smack you, instead it sneaks up on you, with what ultimately are continuing gentle increases in elevation that are less taxing than you feared. The thing is: they don't provide much relief.
The real climbs occur within miles of the end of lap one. The hills are named, and labeled, Baby Bear. Mama Bear, and Papa Bear. None are too difficult. Get past them, and soon you'll be in town to start again on lap two.
Bike to Run Transition
This one's simple and relatively fast, even if you don't feel like moving too swiftly. Hand your bike to a volunteer, collect your transition bag and find a spot to change into your running shoes. Before you know it, you're off to run a marathon.
Run
The two-lap 26.2 marathon course has it all. Long straightaways, steep painful declines and inclines, and routing though tree-lined forest roads.
You'll get a boost from the crowd as you head out of town in the first mile, and then for the next two miles, you're running steady, out of town. By the ski jumps, you'll encounter a quarter-mile swift downhill that your legs may not entirely want to go fast on. Do what you can, then turn left toward the Riverside Road turnaround, about 2.5 miles away.
The farther you get on Riverside Road, the less you'll be able to see the course ahead. The turns are constant, so allow yourself to stop worrying where the turnaround point is. Just find that running zone, and enjoy it.
At the turnaround point, you will retrace your steps back to where you started -- including a steep climb at about the 8-mile point that seems unforgiving. When you reach the transition area, you will take a sharp right turn on Lake Placid Club Drive, proceeding to pass the west side of Mirror Lake until you reach the second turnaround about a mile later. Pass it, and return to town to complete your first 13.1 mile lap.
All you have to do next is repeat the loop and you're an Ironman. OK, so it isn't as easy as all that. Just keep moving one step at a time. You will get there.
And you will deserve to be proud. You will be an Ironman.
For more, return to RunTri.com's Ironman Lake Placid coverage.
Ironman Lake Placid: Kona Qualifying Times - Women
Kona Qualifying Times by Age Group -- Men -- at Ironman Lake Placid 2004 and 2009: Qualifying times have only changed sharply for women 40-44 and 50-54. Remarkably, qualifying seems to have gotten easier for women under 30 and over 55, at least in 2009. Also see qualifying times by all age groups from 2004 to 2009.
Ironman Lake Placid: Kona Qualifying Times - Men
Kona Qualifying Times by Age Group -- Men -- at Ironman Lake Placid 2004 and 2009: Shrinking qualifying times are most notable between ages 30 and 59. Qualifying seems to have gotten easier for men 60+, at least in 2009. Also see qualifying times by all age groups from 2004 to 2009.
Ironman Lake Placid: Swim, Bike, Run and Finish Times 2004 vs 2009
Is it possible that Ironman Lake Placid is getting harder? The course hasn't changed much between 2004 and 2009, but the average finish times by age group certainly have. Notably, the average overall finish time has slipped from 12:46 to 13:08. Some of that difference may be explained by the roughly 20% increase in number of starters. Any way you look at it, IMLP is one tough course.
Ironman Lake Placid 2010 Bike Course Changes
RunTri believes the course detour -- details below -- will lead to faster bike splits at this year's Ironman Lake Placid. I'd expect it will reduce pro bike splits by 10 minutes. Reason: Route 9N is the flattest and most consistently fast section of the bike course. How fast? Ironman Arizona and Ironman Florida fast.
"Ford Ironman Lake Placid will be required to make alterations to the bike course for this year's race due to road contruction. Changes to bike course of Ford Ironman Lake Placid triathlon scheduled for Sunday, July 25 will impact residents of Jay and Ausable Forks. Due to the bridge project over the Ausable River on Haselton Road in Wilmington, Route 9N from Jay to Ausable Forks will now comprise a 10.2 mile portion of the 56 mile bike circuit that racers will travel twice. Both lanes of Route 9N will be closed to non-essential vehicle traffic on race day between 8 am and 4:30 pm." -- from www.ironmanusa.com July 18, 2010
Ironman Lake Placid Race Week Schedule
A list of key activities and locations for Ironman Lake Placid. For latest updates, visit ironmanlakeplacid.com. For more, see our complete Ironman Lake Placid Coverage.
| Thursday, July 22, 2010 | |||
| Start | End | Event | Location |
| 9:00 AM | 4:30 PM | Ironman Store | Olympic Oval |
| 9:00 AM | 5:00 PM | Ironman Village | Olympic Oval |
| 10:00 AM | 4:00 PM | Athlete Check-In | LP High School |
| Friday, July 23, 2010 | |||
| Start | End | Event | Location |
| 9:00 AM | 4:30 PM | Ironman Store | Olympic Oval |
| 9:00 AM | 5:00 PM | Ironman Village | Olympic Oval |
| 10:00 AM | 4:00 PM | Athlete Check-In | LP High School |
| 2:00 PM | Ironman Kids Fun Run | Mirror Lake beach | |
| 5:30 PM | 7:30 PM | Ironman Welcome Dinner | LP Show Grounds |
| 7:30 PM | 8:30 PM | Mandatory Race Briefing | LP Show Grounds |
| Saturday, July 24, 2010 | |||
| Start | End | Event | Location |
| 9:00 AM | 11:00 AM | IMLP 2011 entry: 2010 athletes | LP High School |
| 9:00 AM | 4:30 PM | Ironman Store | Olympic Oval |
| 9:00 AM | 5:00 PM | Ironman Village | Olympic Oval |
| 10:00 AM | 3:00 PM | Bike & Gear Bag Check-In | Transition Area |
| Sunday, July 25, 2010 | |||
| Start | End | Event | Location |
| 5:00 AM | Transition area Opens | Olympic Oval | |
| 6:30 AM | Transition area closes | ||
| 6:50 AM | Pro Race starts | Mirror Lake | |
| 7:00 AM | Age-Group Race starts. | ||
| 9:20 AM | Swim course closes | ||
| 1:30 PM | 1st lap of bike course | ||
| 5:30 PM | 2nd lap of bike course closes. | ||
| 5:30 PM | Bike Course Closes | ||
| 6:00 PM | 12:00 AM | Bike & Gear Check-Out | Transition Area |
| 10:00 PM | 12:00 PM | Ford Ironman Finisher party. | Finish Line |
| 12:00 AM | Race ends | ||
| Monday, July 26, 2010 | |||
| Start | End | Event | Location |
| 7:00 AM | 3:00 PM | Finishers merchandise | Olympic Oval |
| 9:00 AM | 11:00 AM | Kona registration. | LP High School |
| 9:00 AM | 11:00 AM | IMLP 2011 Registration. | LP High School |
| 11:05 AM | 2010 Kona Slot rolldown. | LP High School | |
| 12:30 PM | 2:30 PM | Awards Banquet. | LP Show Grounds |
Ironman Lake Placid Run Course Map
Ironman Lake Placid Run Course, plotted on Google Maps. Mile markers are approximate. Two laps = 26.2 miles. For more, see our complete Ironman Lake Placid Coverage.
Ironman Lake Placid Bike Course Map
Ironman Lake Placid Bike Course, plotted on Google Maps. Mile markers are approximate. Two laps = 112 miles. For more, see Ironman Lake Placid Bike Course: What to Expect and our complete Ironman Lake Placid Coverage.
Ironman Course Comparisons: Swim, Bike, Run, Finish Times by Division -- Women
A comprehensive comparison of average swim, bike, run and finish times for all women's divisions in 14 of the best Ironman events: Arizona, Australia Port-Macquarie, Austria, Canada, Coeur d'Alene, Florida, France, Lake Placid, Louisville, St. George, South Africa, UK and Wisconsin.
For more, visit the RunTri Ironman Finish and Kona Qualifying Times Index to access our complete library of analytic reports.
For more, visit the RunTri Ironman Finish and Kona Qualifying Times Index to access our complete library of analytic reports.
Ironman Course Comparisons: Swim, Bike, Run, Finish Times by Division -- Men
A comprehensive comparison of average swim, bike, run and finish times for all men's divisions in 14 of the best Ironman events: Arizona, Australia Port-Macquarie, Austria, Canada, Coeur d'Alene, Florida, France, Lake Placid, Louisville, St. George, South Africa, UK and Wisconsin.
For more, visit the RunTri Ironman Finish and Kona Qualifying Times Index to access our complete library of analytic reports.
For more, visit the RunTri Ironman Finish and Kona Qualifying Times Index to access our complete library of analytic reports.
Ironman Comparisons: Run Times on 14 Global Courses, by Division
A comprehensive comparison of average run times for all divisions in 14 of the best Ironman events: Arizona, Australia Port-Macquarie, Austria, Canada, Coeur d'Alene, Florida, France, Lake Placid, Louisville, St. George, South Africa, UK and Wisconsin.
For more, visit the RunTri Ironman Finish and Kona Qualifying Times Index to access our complete library of analytic report
For more, visit the RunTri Ironman Finish and Kona Qualifying Times Index to access our complete library of analytic report
Ironman Comparisons: Bike Times on 14 Global Courses, by Division
A comprehensive comparison of average bike times for all divisions in 14 of the best Ironman events: Arizona, Australia Port-Macquarie, Austria, Canada, Coeur d'Alene, Florida, France, Lake Placid, Louisville, St. George, South Africa, UK and Wisconsin.
For more, visit the RunTri Ironman Finish and Kona Qualifying Times Index to access our complete library of analytic reports.
For more, visit the RunTri Ironman Finish and Kona Qualifying Times Index to access our complete library of analytic reports.
Ironman Comparisons: Swim Times on 14 Global Courses, by Division
A comprehensive comparison of average times for all divisions in 14 of the best Ironman events: Arizona, Australia Port-Macquarie, Austria, Canada, Coeur d'Alene, Florida, France, Lake Placid, Louisville, St. George, South Africa, UK and Wisconsin.
For more, visit the RunTri Ironman Finish and Kona Qualifying Times Index to access our complete library of analytic reports.
For more, visit the RunTri Ironman Finish and Kona Qualifying Times Index to access our complete library of analytic reports.
Marathon and Ironman Training Plan: Qualify for Kona Averaging 8.5 Hours per Week
The following is an excerpt from the book Qualifying for Kona: The Road to Ironman Triathlon World Championship, by Raymond Britt:
When you're short on training time but have big racing goals, you've got to make the most of every hour you've got. If you want to qualify for Kona or PR in the marathon, and you've got less than 10 hours per week to train, this article can help provide a framework for your training plan strategy.
This section presents my training map for a high-performance year, which included:
When you're short on training time but have big racing goals, you've got to make the most of every hour you've got. If you want to qualify for Kona or PR in the marathon, and you've got less than 10 hours per week to train, this article can help provide a framework for your training plan strategy.
This section presents my training map for a high-performance year, which included:
- Ironman New Zealand
- Boston Marathon [Marathon PR 2:54]
- Qualifying for Kona at Ironman Lake Placid
- Qualifying for the following year's Kona at Ironman Wisconsin
- Chicago Marathon
- Ironman debut in Kona.
I averaged 8.5 training/racing hours per week on this training plan, with more training time per week in summer months and tapering up in Spring and down in Fall. The chart below shows actual swim, bike and run hours per week.
Absolutely essential to the success of creating and executing this plan are the principles in the following articles:
Absolutely essential to the success of creating and executing this plan are the principles in the following articles:
- Planning Your Training and Racing Year
- Runner or Triathlete: Why not both?
- How much training time? Overview
- Training Time Details
- Getting Razor Sharp: Periodization
- Training Log strategy and advice
Day-by-day actual training and racing details are shown below.
Training Map Day by Day Detail
Ironman Kona Qualifying Times
Kona qualifying times vary by race and by age group. For example, if M35-39 is allocated 9 slots in your race and you finish in the top 9, you're going to Kona. Below are the finish times of athletes who qualified, by race (e.g., IM FL = Ironman Florida) and age division. Scroll down to see all age divisions. For more, see Qualifying for Kona.
-------------------------------------------------------------------
Return to RunTri.com Home Page, or RunTri.com Site Map.
-------------------------------------------------------------------
Return to RunTri.com Home Page, or RunTri.com Site Map.
Ironman Lake Placid: Average Swim, Bike, Run and Finish Times by Age Division
For a sense of what you can expect in terms of time on the course, here are the average swim, bike, run splits and finish times by age division at Ironman Lake Placid 2009. For more, see our comprehensive Ironman Lake Placid coverage.
Benchmarks: Easiest and Toughest Ironman Bike Courses by Age Division
The 112-mile bike courses at Ironman Lake Placid, Ironman Wisconsin and Ironman Canada are among the most challenging routes on the Ironman Circuit, as the average bike splits from seven 2009 Ironman races indicate. Having raced on all course, I can confirm these averages are accurate.
What bike split might you expect in your next Ironman? See averages below by race and age division for Ironman 2009 events in Lake Placid, Wisconsin, Canada, New Zealand, Arizona, Florida and Kona.
For more, see Comparison of 15 Ironman Bike Course Average Times.
What bike split might you expect in your next Ironman? See averages below by race and age division for Ironman 2009 events in Lake Placid, Wisconsin, Canada, New Zealand, Arizona, Florida and Kona.
For more, see Comparison of 15 Ironman Bike Course Average Times.
Ironman Lake Placid Bike Course: What to Expect
By Raymond Britt
The Ironman Lake Placid Bike course is one of the most beautiful, but also one of the toughest 112-mile Ironman rides you’ll ever experience. While the course features exceptional scenery and some very generous downhill sections, the course can demoralize and defeat riders on the last 10 miles of each lap. [see how IM LP bike splits compare: Ironman Bike Course Split Comparisons]
The Ironman Lake Placid Bike course is one of the most beautiful, but also one of the toughest 112-mile Ironman rides you’ll ever experience. While the course features exceptional scenery and some very generous downhill sections, the course can demoralize and defeat riders on the last 10 miles of each lap. [see how IM LP bike splits compare: Ironman Bike Course Split Comparisons]
In short, you can have a great ride on the first three sections, but you’ll give it all back on your way past Whiteface Mountain to transition. So pay attention -- this is what a 5:36:12 Ironman Lake Placid bike split looks like:
| Lap 1 | Distance | Split | Time/mile | mph |
| Keene | 14.0 | 0:34:30 | 0:02:28 | 24.3 |
| Hasleton | 15.0 | 0:44:00 | 0:02:56 | 20.5 |
| Out/back | 14.0 | 0:38:30 | 0:02:45 | 21.8 |
| T2 | 13.0 | 0:47:00 | 0:03:37 | 16.6 |
| 56.0 | 2:44:00 | 0:02:56 | 20.5 | |
| Lap 2 | Distance | Split | Time/mile | mph |
| Keene | 14.0 | 0:36:14 | 0:02:35 | 23.2 |
| Hasleton | 15.0 | 0:45:09 | 0:03:01 | 19.9 |
| Out/back | 14.0 | 0:41:29 | 0:02:58 | 20.2 |
| T2 | 13.0 | 0:49:21 | 0:03:48 | 15.8 |
| 56.0 | 2:52:12 | 0:03:05 | 19.5 | |
| Total | 112.0 | 5:36:12 | 0:03:00 | 20.0 |
With a carefully constructed riding strategy, you can ride with strength through the roughest sections, complete the course with a solid bike split, and be ready to begin your marathon with energy to spare.
That’s what’s presented here, in the form of a 5:36:12 bike split I rode in one of my six races at Ironman Lake Placid. I’ll break the course down into sections, describe what you can expect in each one, and provide actual splits to help guide your riding strategy.
So let’s get down to business. Here’s everything you need to know about the Ironman Lake Placid Bike course. [For reference: Ironman Lake Placid Bike Course Map]
For starters, the key thing is to break the course down into manageable sections. In each lap, there are four clearly defined segments to consider (distances are approximate):
1. From T1 to Keene: 14 miles
2. From Keene to Jay to Wilmington: 15 miles
3. The Haselton Road out-and-back: 14 miles
4. Whiteface Mountain climb to transition: 13 miles
As we go through these segments, it’s important to consider the parameters: my complete split was 5:36:12, or about 20 miles per hour overall. I covered the first 56-mile lap in 2:44:00, or 20.5 mph. I slowed on the second lap to 2:52:12, or 19.5 mph.
The data examples, e.g., noting that it takes 20 minutes to climb from miles 3 to 8, are in this context. These are my actual times; yours may well vary. So view my data as a relative benchmark. If you hope to ride a 6-hour split, for example, adjust my data to meet your expectations.
Segment 1: Transition to Keene – 14 miles
This first segment on the bike course is a mixed bag of uphills and downhills, with an emphasis on the downhill: a screaming descent to Keene. This segment is best seen as an additional four sections.
Miles 1 to 2 -- T1 to Ski Jumps. Walk your bike through the transition area and do not mount it until you cross the official line in the parking lot on the south side of Lake Placid High School.
Once you clip into the pedals, you’ll immediately roll down a steep decline from School St. to Colden Ave. You’ll be excited to start, but be very careful here. There’s a sharp left turn at the base of Colden, taking you onto Route 73. Go too fast at the start, and you’ll wind up crashing into hay bales before you’ve gone 200 meters.
As you get going on Route 73, take some time to make sure you’re set on the bike. Nutrition in place, pull up arm warmers if you’ve got them, straighten the sunglasses, just settle in. Without trying to, you’ll ride fast.
It’s less than six minutes out of town, at 21.8 mph, and then you reach the ski jumps.
Miles 3 to 7– High Peaks These miles are a series of steady, manageable ascents of 150 meters or so, overall. Don’t push the pace here. Find a steady rhythm in a good gear, and plan on riding for 18 minutes or so. This climb is actually a good thing to settle all riders down. Few feel like passing, and you shouldn’t either.
You’ll know this section is almost over when you see a sign for the Mt. Van Hovenberg Recreation Area on your right. Just ahead will be one gentler incline. Consider this segment of 5 miles as a warm-up. And not a fast one -- I finish it at an average speed of 15mph.
Miles 8 to 10 – Cascade Lakes. At about the 8-mile point, you’ll enter a two-mile section of slight rollers that pass the scenic Upper Cascade Lakes on your right.
Now’s the time to hammer a little. Let gravity work for you -- pedal hard on the slight downhill grades and you can pick up speed and start passing riders. I cover this part in 5 minutes at 24.0mph.
When you reach Lower Cascade Lake, also to your right, you, yourself, are about to cascade downhill at a frightening rate.
Miles 10 to 14 – The Screaming Descent. These are the miles you’ve been hearing about and looking forward to: the screaming descent to Keene. It’s the fastest 6 minutes you’ll ever experience on an Ironman course, and that equates to 40mph.
And I ride this part cautiously. Riders will pass you going even faster. I don’t see the risks of riding 50mph as worth saving a few seconds.
If the weather is wet and/or windy, be careful, stay under control. Accidents on this stretch could be very nasty, what with all the downward momentum.
Sometimes riders experience a shaking of the front wheel, at high speed, and it's hard to control. To avoid this, try to keep your bike stable by hugging the frame with your knees on the way down.
Be realistic in knowing that this descent will not make much of a difference in your overall bike split. If you ride it 80mph, you save only three minutes. So be safe, enjoy it, and it’s on to the next major segment.
Adding it up from the start, I cover these first 14 miles at 24.3 mph overall, without working too hard.
Segment 2: Keene to Wilmington – 15 miles
Segment 2 includes the relatively flat and fast 10 miles from Keene through Upper Jay to the adjacent town of Jay, followed by a generally uphill stretch of five miles from Jay to Wilmington.
Miles 15 to 24 -- Keene to Jay. This segment of eleven miles may be the longest, easiest stretch on the course , but you have to work a little. You can start riding at speed here, but, again, don’t hammer. We’re trying to be smart, and you need to keep yourself in check.
You’ll enjoy the scenery of rocky streams for much of your ride from Keene to the town of Jay, as the course meanders gently right and left, through dense wooded passages and wide open spaces.
Road signs will give you a sense of where you are: you’ll reach Upper Jay after about the 20 mile marker, and four more miles to Jay.
Ride these miles fast, feel free to push it a little. A little. Even while not hammering much, I ride these 10 miles to Jay at around 22 miles per hour.
Miles 25 to 29 -- Jay to Wilmington. When you enter Jay, you’ll take a hard right turn onto Route 86 toward Wilmington. From there it’s a 5 mile trip to Haselton Road. As you approach the turn, get into an easy gear, because you’ll need it for the 1-mile climb. Like the initial climb on the course, settle in here, and just spin.
Once over the top of this 1-mile climb, the next four miles are rolling and fun, but still challenging. On balance, you’ll be mostly climbing as Whiteface Mountain begins to come into view on the horizon, to your left.
I complete these 5 miles in 17 minutes, 17.6 mph. It seems slow, but others will be riding slower. You can use these miles to your advantage.
Make sure to get the most of the declines. Begin to pedal hard as you crest the hills here, and hammer on the way down. You’ll pass many riders this way. They’ll coast; you’ll pass easily without working too much harder. Make the hills work for you.
And my totals for this second segment – Keene to Jay to Haselton Road -- 14 miles, 21.6mph. Remember: the overall speed on this segment could be slower, unless you take advantage of the declines on the last few miles.
Average speed from the start through 29 miles: about 22mph. Fast, but still in control.
Arriving in Wilmington, you’ll be zooming at a fast clip toward the hard right turn onto Haselton Road. You’ll have to be careful on the turn because you’ll only have one lane; the other lane is occupied by riders coming the other way. Accidents do happen at this turn. Sit up, apply the brakes, and be careful.
Segment 3: Haselton Road Out-and-Back -- 14 miles
The next fourteen miles are, generally, a fast and fun ride. It’s also unique from the rest of the bike course, with nearly the entire distance under the share of tall trees. I remember this whole section as being the greenest part of the course. Really nice, visually.
Miles 30 to 36. This can be another fast segment. The miles are gently rolling, for the most part. Again, get the most out of the rollers by pedaling over the top and hammering down the other side.
Make gravity work for you. That’s how you’ll continue to ride faster here, and elsewhere on the course. Take the forward momentum, lock into a big gear and go. This tactic may make the difference between getting a Kona slot or not. Seriously.
The course elevation map says otherwise, but I always feel the outbound portion declines overall. At least it seems to favor speed most of the time. But things to change in the last mile before the turnaround, when you do climb about 150 meters.
You’ll know you’re approaching the turnaround as the volume of riders heading the other way will grow. It may seem like hundreds pass you on their way back, and it may feel very frustrating. Don’t let it get to you.
If you’re riding smart, you’ll probably pass one or two hundred on the second lap. Seriously. Let them crush the first lap; many of them will suffer for it on the next 56 miles. You won’t.
Miles 37 to 43. When you get to the turnaround, load up on nutrition and liquids. While heading back on the return 7 miles, you want to be fueling and preparing for the last 10 miles of the first lap.
Also, soon after you pass the 40-mile marker, you’ll have a very taxing climb, perhaps the steepest on the course. When you get there, you’ll know it. Don’t panic. Get in your easiest gear, and just pedal smoothly and consistently.
I ride the 14 mile out-and-back on Haselton Road in 38 minutes, an average speed of 22mph. I’m usually pretty consistent: 19 minutes out, 19 minutes back. Again, the difference is how I work the descents. A little extra effort pays dividends with a lot of speed.
At this point on the course, roughly 43 miles have gone by in about 2 hours, at an average speed of 21.8mph.
What was I saying earlier about Lake Placid being the toughest course? Seems pretty easy through 43 miles. That’s because . . .
Segment 4: to Whiteface Mountain and T2 – 13 miles
The large orange ‘Road Closed’ sign is marks the beginning of the end. Everything changes when you pass the orange sign. Buckle up, time to face the beast.
Mile 44. Mercifully, the first mile or so is relatively flat, giving you time to hydrate, relax, and get ready to climb.
If there’s any good news to share, it’s that the 300 meter overall elevation gain is spread out over the next 10 miles, and therefore doesn’t slam you too hard at any one place.
You will work your way upwards, but it’ll have a sort of switchback feel, without switching back. It’s more like a ½ mile incline, ¼ slight descent, and the like. Over and over.
You will see your average speed plunge. It just will. You’ll have to be mentally ready to give back a lot of the speed you had through 43 miles. But so will everyone else. And those who ride these final miles strategically will be that much closer to a great bike split.
Miles 45 to 48. You may be hardest hit in the beginning. I ride miles 45 to 48 at an average of 15mph. You just don’t want to fight it too much. It’s too early. Sit up in the saddle, get out of the aero bars, try to relax and just spin as consistently as you can.
Miles 49 to 52. Things should get better for you here. You’re still working hard, but you’ll have gotten used to the grind. I gain speed here, riding it a couple notches better, at 17mph.
Miles 53 to 56. You’ve heard about the Bears, no doubt. Baby, Mama and Papa Bear. These are the names given the final, challenging climbs to face before the lap is over. Unless time has worn away the paint, you’ll spot the name of the next Bear before you get there. You will see it because you will be looking down much of the time, at that point. You’ll be digging for everything you’ve got as you slowly spin toward the finish.
The lesson you’ve hopefully learned by now is that going uphill offers a significant opportunity to gain speed and pass people on the other side. The Bears each make you work long and hard, but when you crest the top, each time, pedal hard and hammer down the other side.
Everyone else will be gliding. You’ll want to glide. Don’t. This is easy speed, easy chances to move yourself higher in the race standings.
Still, you will be gasping for air one way or the other when you make what will be an extremely slow right turn from Route 86 onto Northwood Rd. You’ve made it at that point, really. The next mile back into town is a fast one as the adrenaline kicks in.
I ride miles 53 to 56 at an average of about 18 miles per hour. These miles are perhaps the most daunting in terms of work as well as how late in the race they hit you. But you can hit back, and you can ride well. Getting to 18.5 proves it. That’s the difference a well-constructed riding strategy can make.
You’ll know you’ve made it through one of the toughest Ironman Bike courses in the world. You’ll hear the cheer of the crowd as you near the transition area, and it will bring a smile.
Except for one thing: you’ve got to do it again.
At the end of lap 1, with 56 miles complete, I was at 2:44:00, an average of 20.5mph. A good start, but I’ve never found it easy to repeat it.
Twice the Fun: Lap 2
Lap 2 for me was twelve minutes longer, 2:56:12, averaging 19.5 mph. Shoot for that. Map a strategy for lap 2 that has you riding about 5% slower. Total for 112 miles: 5:36:12, just about 20mph.
The second lap feels relentless, especially the final 13 miles. It’s these last 13 miles that makes Ironman Lake Placid one of the toughest out there.
When you’re at 100 miles complete, and you’re climbing, you’ll know what it’s like in the Tour de France: not the least bit easy, but worth it in the end.
It’s a fantastic feeling to finish 112 miles in Lake Placid, and you’ll feel the rush of excitement as you head into T2 to drop off your bike.
If you’ve ridden well, according to your race strategy, you’ll have plenty left over to run a sub-4 marathon. Yes, you will.
Toughest/Easiest Ironman Triathlon Bike Courses
By Raymond Britt
Riding 112 miles anywhere, any time, especially after a 2.4 mile swim and before a 26.2 mile marathon, is no small task. In that light, there really is no such thing as an easy Ironman bike course. They’re all hard. For at least 6 hours, on average. Of course, there are notable differences, when you look at the averages. Here’s how bike splits at seven of the more popular Ironman races compare, overall:
[For more detail, see Average Ironman Bike Course Splits by Race and Age Division]
The Ironman Lake Placid Bike course is one of the most beautiful, but also one of the toughest 112-mile Ironman rides you’ll ever experience. Everything you’ve heard about Ironman Wisconsin is true: it’s much harder than you expect. Ironman Canada is also considered to have one of the toughest bike courses in the world.
If you’re looking for a faster bike split, New Zealand, Arizona and Florida are the places to race. But there are some challenges to consider. In New Zealand, your cycling challenges are more likely to be weather related. In Arizona, you’re likely to deal with head winds half the time. And in Florida, you’ll be riding under the blazing sun for most of your 112-mile ride.
Personally, I rate Lake Placid and Wisconsin courses as tied for toughest bike course, having ridden nearly identical bike splits in both races, year-by-year. And of course, the extremely fast Kona average is skewed by an elite field of extremely fast triathletes.
I consider Kona’s degree of difficulty akin to Ironman Wisconsin; both courses are far more challenging than they appear on any elevation chart. In Wisconsin, the never-ending undulation gets the best of many riders; in Kona, it’s the headwinds on the last 30 to 40 miles that can crack the spirit.
As for the 'fast' courses like Ironman Arizona and Ironman Florida, consider this: an Ironman bike split record has never been set on either course.
Finally, there's also the consideration of the individual rider. I've ridden nearly identical bike splits on several courses, regardless of the degree of difficulty, during what I call my Ironman 'Finisher' and 'Kona Qualifier' phases.
In my first Ironman races, the 'Finisher' phase, I rode roughly 6:15 splits in Canada, Germany, Lake Placid. During the years I qualified for Kona, I was riding 5:25 to 5:35 bike splits on the tough courses like Lake Placid and Wisconsin, but also in Austria, Florida and Arizona.
In my case, 112 miles was 112 miles, hard no matter where they were. My training and strategy put me in a position where I was going to ride a 5:35, no matter the course. The same may be true for you.
Riding 112 miles anywhere, any time, especially after a 2.4 mile swim and before a 26.2 mile marathon, is no small task. In that light, there really is no such thing as an easy Ironman bike course. They’re all hard. For at least 6 hours, on average. Of course, there are notable differences, when you look at the averages. Here’s how bike splits at seven of the more popular Ironman races compare, overall:
[For more detail, see Average Ironman Bike Course Splits by Race and Age Division]
The Ironman Lake Placid Bike course is one of the most beautiful, but also one of the toughest 112-mile Ironman rides you’ll ever experience. Everything you’ve heard about Ironman Wisconsin is true: it’s much harder than you expect. Ironman Canada is also considered to have one of the toughest bike courses in the world.
If you’re looking for a faster bike split, New Zealand, Arizona and Florida are the places to race. But there are some challenges to consider. In New Zealand, your cycling challenges are more likely to be weather related. In Arizona, you’re likely to deal with head winds half the time. And in Florida, you’ll be riding under the blazing sun for most of your 112-mile ride.
Personally, I rate Lake Placid and Wisconsin courses as tied for toughest bike course, having ridden nearly identical bike splits in both races, year-by-year. And of course, the extremely fast Kona average is skewed by an elite field of extremely fast triathletes.
I consider Kona’s degree of difficulty akin to Ironman Wisconsin; both courses are far more challenging than they appear on any elevation chart. In Wisconsin, the never-ending undulation gets the best of many riders; in Kona, it’s the headwinds on the last 30 to 40 miles that can crack the spirit.
As for the 'fast' courses like Ironman Arizona and Ironman Florida, consider this: an Ironman bike split record has never been set on either course.
Finally, there's also the consideration of the individual rider. I've ridden nearly identical bike splits on several courses, regardless of the degree of difficulty, during what I call my Ironman 'Finisher' and 'Kona Qualifier' phases.
In my first Ironman races, the 'Finisher' phase, I rode roughly 6:15 splits in Canada, Germany, Lake Placid. During the years I qualified for Kona, I was riding 5:25 to 5:35 bike splits on the tough courses like Lake Placid and Wisconsin, but also in Austria, Florida and Arizona.
In my case, 112 miles was 112 miles, hard no matter where they were. My training and strategy put me in a position where I was going to ride a 5:35, no matter the course. The same may be true for you.
Subscribe to:
Posts (Atom)
