IMAZ Bike - Aggressive Execution Questions / Bike Intel
Hi folks,
Last year, Rich conjured up a 'super top secret EN-intel only' set of thoughts on how to 'race' the IMWI bike course. This included tactical suggestions about specific parts of the course to minimize speed loss, gearing suggestions, recommendations for riding the rollers, and so on. Are there similar tips for racing the bike at IMAZ? What I have in mind are tips that build on the foundationally strong EN execution model, but also aim to find free speed unique to the course. To start:
-is there a certain bike split where the racer ought to think about switching to a big-boy chainring from compact? I intend to run a compact and 11-23, but when I ran the same on the course a few years ago, I see that I spent about 11 minutes at 32 mph+, which to me is the zone of starting to spin out.
-I really like to coast at 32mph+ (no shit ... see above). Rich's advice in the WI thinkfest was 'don't.' I guess the same would apply to AZ if i'm trying to squeeze all the juice out of the race, right? Chris Whyte would say so, correct? (last time, I took a lot of opportunity to coast on the returns to Tempe: laps 1 and 2 were where I had accumulated the 11 minutes of of coasting at zero nil nada watts. But I thought this was great execution at the time, and believed it gave me fresher legs to run. Was I off? Although a well-paced ride is characterized by a low VI without spikes, does the same go for watt valleys?)
-is there a specific time of the day that the wind direction predictably flips? Even though it's a three-loop course and it's probably a wash, if there is a time I should really aim to get to the turnaround to ensure I am maximizing the tailwind 100%, I don't mind going a little harder in the first half, or whatever (note this is building on some of the thinking Patrick was doing about how to 'race' the Kona bike, where he's contemplating forgoing 'easy' on the out-part in order to make the return before the headwinds kick-up mid-morning.)
-Because it's a three-loop course, I intend to use the wind shadows of riders in laps 2 and 3 to get some (legal) drafting done through (legal) passes. Are there any other freebies like this?
-I see the part around Tempe and the gas stations yielding a few seconds here and there by riding the tangents on the corners. Anywhere else?
-(here's the crazy one): is there lower rolling resistance on the painted line of a road, or on asphalt? If this would let me squeeze out 1 free watt by just riding the paint for an accumulated total of, say, 40 minutes over the bike, I'll take it.
Are there other freebies? I don't want to leave any money on the table, and i'm in the zone of 'details matter.' (despite riding a bike that's a zillion years old.)
Comments
Will look forward to these answers as well. I am racing for the big one as well.
Robin, in the interim, take a look at Chris Whyte's threads on steady pacing. I think these were circa 2008 or 2009. IIRC, there were some really good perspectives coming from he, Mike G and Chris G in the discussions.
Here are my observations on what got me fast splits @ IM AZ, relative to my ability... Because there are no spots where one can risk overworking (no sharp climbs), I spent more time than usual near my "redline" HR of 122-124. Staying aero is possible for 99% of the ride. The narrow section near Transition offer either drafting opportunities, or a need to ramp up and get past people to avoid getting slowed. There's little risk in standing and pumping for the few seconds it takes to get over the rise on any bridge. Judicious use of on board nutrition/hydration allows one to sail by several aid stations without slowing. Caution... With so many corners in in in town half of the loop, one could unknowingly. You can burn too many matches by acclerating too hards out of corners. There may still be areas on the shoulder where the asphalt is smoother than the main road. And yes, paint is smoother than pvement, more speed for same watts. Risk is wasting effort teying to stay within too narrow a riding window. For your power, I would think a compact is not warranted on this course, unless, as you say, you want to coast for two miles each loop.
Here are my observations from IMAZ: The far right side of the bike course (the paint and especially the shoulder right of the rumble strip) are very difficult to get to in laps 2 and 3. This is especially true for a guy with your speed. The slower riders will not cross over the rumble strip which shrinks the width of the road by 20% or so. If you do manage to ride there you run a high risk of having to pass on the right or brake hard. You'll be approaching slower folks that are left of the rumble strip, then need to pass on the left, and others will also be passing on the left from behind. Also, the wind can whip up and tends to blow parralle with the Beeline HWY. This has obvious implications for EN pacing, but It also can turn a flat course (tighter gearing) into a variable course (think 11-26 instead of 12-25). A few extra gears on each end wether your compact or not help with the possibility of high tail and head winds. Also never go low enough on the bike that yoiur back and hips won't forgive you on the run. Good luck!
* Make sure you can stay aero ALL day, including hydration mounted on front / straw so there is no wasted movement.
* Add an 11 on there so you can still cruise at race watts in the tailwind...you are strong enough to handle that.
* Use the slower folks as a legal draft while passing on laps 2/3....ride right up and pass, repeat.
* Deep front, full disk, etc.
* Remember since you just raced Kona you will need to eat / drink like a champ on race day.
Now just sit back and pray no one sends you 6 pints of ice cream before race day...
Dave - other opportunities to shave seconds (and since I once made the final KQ slot by a mere 9 seconds on this course, I firmly believe that every second CAN count!)
T1/T2: you can pass many people between the wetsuit strippers and the bags by running fast up the hill. Most people are jogging. Also, don't go in the tent. And you already know about putting your stuff in a zip lock to use coming out of T2.
Run: There are a number of very sharp corners getting onto and off of bridges, with railings to grab onto. Grabbing the rail and spinning around it can save 1-2 seconds in each of those turns, maybe 30 seconds all told in 3 loops.
The downhill coming off of Curry back to the Lake (at about mile 6/14.5/23) is a time to fly - another 5-10 seconds per lap there over those who won't/can't run fast downhill. Like wise the treacherous downhill along the transition area coming off the Mill Ave Brdige then back down under the bridge to the aid station/SN area (an aid station to consider skipping) is another place to take a chance an speed up. Watch the footing as cables run under the carpet.
There are more aid stations than miles in this course - i believe it's 9/loop. So skipping 1 (or even 2 at your speed) per lap can save time. Especially the last one before the finish.
I suspect the sum of these tactics could be worth 3-5 minutes.
fantastic stuff, everyone. Al, you're right on about the 'swing' on corner railings: I saw Joe Bonness do this at a race in SUI a few years ago and have copied it ever since. I may even install corner railings where there are none!
Also add running the tangent on curners - there are a lot of turns on that course, and I will take the shortest path anywhere I can find it.
I can't remember at the moment: Do they permit helmets and shoes to be attached to the bike in t1, or do these have to be in your transition bag?
Dave,
Shoes and helmet must be in the gear bags. I believe Kona is the only place amateurs can leave shoes on bikes in T1. From the IMAZ athlete's guide page 10:
"Pack your bike and run gear in the appropriate gear bag and place them in the proper place. NO personal bags/backpacks will be permitted. Be sure your running gear has reflective material on the front and back of your clothes and shoes. Helmets and cycling shoes MUST go into the athlete’s Bike Gear Bag. No loose gear will be allowed on the ground next to the bicycles in transition. "
Gordon