Ironman Lake Placid: Swim, Bike, Run and Finish Times 2009 vs 2010
Average finish times in 2010 were about 14 minutes faster than in 2009, but the bike split still ranks Lake Placid as one of the toughest courses in our analysis. Also see our Complete Ironman Lake Placid Coverage.
Ironman Arizona: What to Expect
[Also see our Complete Ironman Arizona Coverage]
Finish
Race Morning
The Tempe/Scottsdale area may well be the spa capitol of the United States, with its dry air, desert aroma and peaceful environment. You will understand why as you walk to the transition area in spacious Tempe Beach Park on race morning. The sun will be rising quietly from the east, and a glow on the horizon will begin to light the transition area. Things will probably very calm in the transition area as participants make their final adjustments to transition bag contents, water bottles, etc. Then just sit on the grass and relax.
As is the case with all Ironman North America events, all participants need to walk over a timing mat to enter the water. And as usual, getting nearly 2000 bodies over that mat by 7am tends to create a little panic. The fact that it’s a deep water start means that once over the mat, just about everyone needs to jump in and tread water until the gun fires. Which leads to natural procrastination – many want to wait until the last minute, and that does can lead to some anxious moments for those at the back of the line.
My suggestion: cross the timing mat at 6:45am, get in the water and swim towards the start line, about 100 meters away. The right wall of the canal is naturally sloped, and you can find a spot to rest on the concrete. There you can relax without treading water until you want, with plenty of time to spare.
Swim
The swim in Tempe Town Lake is as straightforward as they come – a single lap in a narrow canal between Tempe and Scottsdale. Locals cringe at the thought of people actually swimming in the brown water, but the water quality is about the same as at many Ironman events around the world: not good, could be worse.
If you’re one of the fast swimmers, move up to the front, and speed away when the cannon fires. I’m not one of the fast swimmers, so I position myself a good 20 meters from the line, and try to find some room. Unfortunately, with that many people in the water, and the canal being fairly narrow, room to spread out is rare. Those hoping to start on the outside of the pack will find that an outside doesn’t really exist.
But once the cannon fires, the swim actually begins fairly smoothly. I do position myself as outside as possible, on the canal wall, and let the others fight for an inside lane. It’s not a bad strategy except for one caution: if not careful, you can find yourself swimming up a boat launch driveway that enters the water along the wall. I did it last year.
Otherwise it’s a good swim course. There is no current to speak of. Sighting is easy. Don’t worry about buoys, just swim in the direction of the rising sun. The swim turnaround is beyond the Scottsdale Ave bridge; you can’t miss it if you’re looking ahead, wondering how far you have to go. Same is true on the way back; you have to pass under the Mill Ave bridge, and then you exit the water. Done.
Bike
I really like the Ironman Arizona bike course, though I suppose those hoping for lush greenery will be somewhat disappointed. The bike course is three loops of approximately 37 miles out toward the McDowell Mountains and back. Once out of Tempe, there’s not much to see other than the mountains, which I found as a great way to just settle into a zone and ride.
The bike course elevation chart indicates the course slowly gains ground from 1150ft to 1600ft above sea level. It’s all on a very slight incline that plays out over many miles. There will be no steep climb where you need your 25 gear.
In both years I raced there, we experienced a nice tailwind out of town, which made the first 18 or so miles a pleasure. The return trip of 18 miles was, naturally, into a headwind, but perhaps the effects of that wind were tempered somewhat by the slight downhill. Still, the winds were strong enough to blow tumbleweeds across the highway, as you’ve seen in late night TV Western movies.
Honestly, I have entered the Ironman Azirona bike course both years sufficiently undertrained to ride 112 miles. Both years, only two outdoor rides, about 20-25 miles each, before race day. Longest indoor ride: 3 hours. How many indoor training rides? Not nearly enough.
Still, I found the Ironman Arizona bike course to be quite forgiving. I was relatively fast in both years (about 20mph, a good speed for me in an Ironman), and didn’t have that much difficulty. Both times I felt strong heading into the run.
Important note: the air is deceptively dry in Arizona. You will need to hydrate more than normal. Don’t skip water bottles at aid stations. Drink more than you normally would in a race, especially on the bike, as it will help determine your conditioning as the run begins.
Run
The run course in 2006 consisted of three laps, mainly on running paths around the Tempe Town Lake and the dry bed of rocks west of its dam. This course change was a disappointment, as the 2005 course diverted north, truly into the desert on a sandy path, behind small mountains that served as a natural boundary for the Phoenix Zoo. I suspect the course change was instituted to make it easier to manage aid stations, and that’s understandable.
The good part of a three loop course (which may be different for the 2008 race) is that it’s lined with supporters cheering along the Tempe side of the lake. The enthusiasm of the spectators and aid station volunteers is inspiring, and you will find yourself smiling through the pain and fatigue that may be setting in.
To simplify the course a little more, think of it generally as six 4-mile sections. Three laps, each with 4 miles on either side of the Lake. Break it into those sections, and take them one at a time. The first is a warmup, time to get the legs in gear. The second is when you find your groove. The third takes you to the halfway point. And so on.
Finish
On your way to the finish, admire Arizona’s spectacular sunset. No matter how you are feeling during that part of the run, you will look at it and say to yourself: this is why I race, for moments like this. Savor those moments.
Soon after you’ll be crossing the line for one more great moment: you will be an Ironman.
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Ironman Canada Bike Course: Description, Advice, HR, Pace, and More
challenge, speed, inclines, wind, and spirit. -- By Raymond Britt
I've finished Ironman Canada three times, and got to know the bike course quite well.
Below are verbatim notes from my second race on the Ironman Canada bike course.
Ironman Canada Bike Course: What to Expect
Prior to the race, I broke the course into five sections, and developed three different time and speed scenarios. Printed in size 8 font, these scenarios were taped to my handle bars so I would know how I was doing against plan throughout the day. But the most important guide of my race would be my heart rate, which I targeted at 150 beats per minute (bpm).
Part 1: Main Street to Base of Richter Pass -- 40 Miles
I had a great time on the first section, a 39.9 mile ride that declines from 1130 feet above sea level to 823 feet. Wearing my bright red Team RST jersey, I exited transition and we headed up Main Street out of town. I’m quite used to being trounced on the bike, as serious cyclists whoosh by me again and again. This time was different. Riding along Skaha Lake, I was passing much more than being passed, a new experience.
About nine miles into the course we encountered a brief steep climb at McLean Creek Road, and quickly began heading down the other side, where Bruce Grant, who would later finish his 10th Ironman Canada in great fashion, sprinted by me.
With the sun rising and beginning to warm us, the wind at our backs picked up as we rode on Route 97 toward Osoyoos. The relative silence on this beautiful morning was broken by the siren of an ambulance heading past us. Not a good sound on race day. It turns out that sheep had wandered onto the bike course, and two unfortunate riders crashed after encountering them.
With no such obstacles in my way, I reached the base of Richter Pass after riding for 1:51, a 21.4 mph pace, on track with my fast scenario. An average heart rate of 154 bpm, skewed by naturally higher rates in the minutes after the swim, was on what I expected.
Part 2: Richter Pass and The Rollers, Miles 40 to 58
I defined the second stage as the Richter Pass climb, descent and subsequent rolling hills covering 18.2 miles.
Richter Pass heads northwest with a spectacular view, climbing 1270 feet in elevation over a seven mile stretch. With uphill grades ranging from 5% to 9%, this is where riders are slowed to a crawl at times.
The experience of riding Richter the previous year taught me that breaking the climb into seven smaller segments makes it easier, mentally, to get through the next seven miles.
I took them one step at a time:
- first slight uphill;
- then flat for a short breather;
- a tough 2.2 mile climb;
- followed by another breather;
- steep, shorter climb;
- followed by a downhill and aid station;
- then the final climb
I also was catching people on the way up, and meeting other friends along the way. At the top, a group of spectators and Mike McCormack, 1991 Ironman Canada champion, called out: way to go. I agreed.
Finishing the Richter climb is a reward in itself, but the icing is the 515 foot elevation drop over the next 2.5 miles. Leaning forward on my aero handle bars, I glided downhill at over 40 mph while my heart got a rest, slowing to 124 bpm at one point.
But then the work began again; several choppy rollers tested my technical skills as I negotiated 100 to 200 foot elevation climbs and declines over the next ten miles. Along the way, I spotted Dad at the side of the road, camera ready, snapping away.
I reached the end of this second stage at mile 58 3:03 into my ride, still fairly fast against my plan, having averaged 155 bpm, reasonable given the climbing that took place.
Part 3: Windy Path to Yellow Lake Climb -- Miles 58 to 82
At 11:30am, temperatures were climbing fast, and we were facing a brisk wind as I headed onto the relatively flat, 24 mile, third section of the course.
It was here that I felt completely drained at last years’ race, and I had been eating and hydrating along the way to try to avoid a similar fate.
The wind on this section was especially stiff, similar to what I had experienced in Germany earlier in the year. My pace was slowed by about 15 percent compared to what I had hoped, but I wasn’t too discouraged, as I noticed others were feeling the same way.
At 68 miles, we entered Upper Bench Road, and headed south for seven miles with the wind at our backs toward a turnaround and special needs aid station.
For the first time we were on a road with riders going in both directions, and I got a sense of how some of the faster riders were doing. After a few minutes I saw a training partner cruising from the other direction, and calculated that he was about eight miles ahead of me at this stage, about what I had anticipated before the race.
I reached the Upper Bench Road turnaround at 12:15pm, and checkpoint report shows I was 75 spots ahead of where I ranked after the swim. Heading back north, a volunteer said: welcome to the wind. The wind taunted me, and everyone else, for the rest of the trip.
Battling the wind, I reached the mile 82 aid station 4:27 into my ride, meaning I was now working on my base case scenario. My heart rate averaged 150 bpm for this section, spot on. Not bad, given the conditions, which were approaching 100 degree temperatures.
But the extreme heat and wind were combining to tear up the plans of most athletes on the course at this time. Others were beginning to blow up, and the sight of ambulances coming to pick up exhausted riders became a more common sight.
Part 4: Climb to Yellow Lake -- Miles 82 to 98
The 16 mile climb to Yellow Lake (also Twin Lakes) is perhaps the most dreaded section of the bike course. You’ve been riding for more than 80 miles, and the course expects you to climb another 1050 feet of elevation.
Last year I struggled to hold on here; in the previous month, I rode this section on Computrainer to prepare myself so I wouldn’t be taken by surprise. This time, it wasn’t that bad.
My heart rate only reached 165 at the most difficult sections, and I had improved my pedaling form so I was spinning efficiently rather than mashing the pedals.
All combined to help me feel fresher, and I finished the climb on plan with an average 151 heart rate, but at a slow 12.5 mph pace.
You just have to put your head down, concentrate on riding efficiently, and be patient. It's a long ride, sometimes it seems like you'll never get there. Don't ask yourself 'am I there yet?' It will only be frustrating.
Again, just be patient. Keep spinning, concentrate on staying balanced in breathing, effort, attitude. You will be rewarded soon enough. At the top. Time to fly.
Part 5: Flying Back to Transiton -- Miles 98 to 112
The last 24 miles of the course are largely downhill and back into Penticton. I had eagerly anticipated the long downhills, and here they came, allowing me to clock 40+ mph speeds.
At the same time, however, the wind felt like it was really gusting, and my bike felt less stable going into the wind. Last year I had picked up some time on this section; this year, that wouldn’t happen.
Heading into town, I saw my bike time would be seven minutes slower than last year, but it really had felt like a better ride. I felt stronger, had kept my heart rate to 152 bpm on average, had been passing people, and was (or so I thought) fresher at the end.
Transition and Results
Arriving into transition after being on the bike for 6:22, I had moved up 166 places since the swim, significant because the bike is where I usually slip back in the pack.
Despite the slower time, my bike finish ranked more than 25% better than last year. It was clear that the heat and wind had trashed many athletes' expectations of finishing faster.
With further hindsight, it's clear what slowed me and most other athletes: searing heat. Temperatures were approaching 100 degrees, but it was hard to tell out on the bike course.
A self-generated breeze when you're riding can seem to make it cooler, but the sun continues to take a toll if hydration is not kept up. I had not been drinking enough fluid, and, looking back, I'd guess that's a major factor that sapped energy and speed later in my ride.
Nonetheless, I was thrilled to once again finish what is perhaps the most spectacular bike course on the Ironman circuit. And I would return again to ride even better, with these notes in hand.
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