Stop at every aid station?

Peter Noyes

I am doing Austin 70.3 next month and the run course map struck me as a bit odd. The course is a triple loop and there are 5 aid stations. This means that over the course of the 13.1 miles there are 15 aid stations. What do you guys typically do? Stop at every 3rd one? If I stopped at every single one and walked for 30 steps that would take a serious amount of time.

Cary Blanco

stop every mile as per EN execution guidance.

FYI - I'll be at Austin as well.

rbogle

I usually cut my walk short maybe (10-15s) on the Half-IM on most of the aid stations. Just enough to get a good drink at each mile. Then on every 4th I do a full walk (20-30s) to get most of a gel down too. Of course all bets are off if Im contending for a podium spot. I'll only stop if I have to or can....

Brad Marcus

Peter - I recently raced Timberman 70.3, which sounds somewhat similar to what you've mentioned. The run was a double loop with aid stations every 3/4 mile or so. IMO there were too many to stop at every time. For me, that many stops would be detrimental to keeping pace and momentum. Also, as you mentioned, it cuts into time. I did my best to try to hit them as close to a mile as I could and would drink and walk those. I bet you find that some are closer together than others. In the later miles, they seem further apart ??.

Have a great race!

Peter Noyes

Thanks. I just re-read the HIM race execution guidelines for the run and it says to make a point to stop and walk 30 steps through each station for the first 0 - 3 miles. I think I will do that and then start to skip some of the aid stations and walk less steps if I am feeling good.

RHolmes

I did this race last year, and planned to walk 30 seconds every mile while drinking & taking in my nutrition. I was glad I wore my Fuel Belt bc I stuck to my "every 30 seconds on the mile" plan...sometimes used my Fuel Belt...sometimes used the aid stations. It's a very strange configuration bc the 3 aid stations in Walter Long Park are VERY close together. I'm a very conservative runner, and even I would have felt crazy walking at 3 aid stations within about a mile-and-a-half.

So, a few thoughts... Carry some fluid so you can flex if you need it. I liked this option. Or, once you run into Walter Long Park for the first time, really look around and see the flow of the runners and where the aid stations are...and pick 2 of the three. The good news is that once you're on laps 2 & 3, you'll know how it works and where you want to stop.

Overall, just be prepared that the aid stations do not correlate with the mile markers.

robin sarner

halfs are a different animal then fulls.

depending on the goals, you might want to play around with how often you fuel during practice.

Scott Alexander

living here in Dallas (not quite as fun as ATX), but not having done Austin 70.3 yet, even late October can still be pretty steamy and humid. If you need rest stops, at the faster pace that a HIM/70.3 is versus an IM, take advantage! Drench yourself with water and/or ice every rest stop if it's hot enough!