Ironman Regensburg Race Q&A (wiki, please?)
Instead of a verbose review, I've tried to cover off the most basic Q's I thought I would want A'ed before doing this race.
Could one of the workers put this in the wiki?
Also, feel free to steal the format for other non-NA races. (I borrowed it myself.)
----------------------------------------------------
A Million Questions: Ironman Regensburg
(Adapted from 'IMC 100 Questions' by Jason Mayfield on Gordoworld)
Overall / Logistics
1. Does the race take place all on one site?
No! The swim start and T1 are in a town about 10k outside Regensburg. T2 is in Regensburg.
2. How do I get there?
I suggest flying into Munich. From there, I think you’re looking at a 1 hour drive. (Frankfurt is possible as well, but makes for a much longer drive.)
3. What can I do after the race?
By car, Munich and Prague are 60-90 minutes away. Berlin is 3h.
4. Where should I stay?
I would suggest looking for places in or around the old town. This is the ‘race centre,’ and there were plenty of hotels that represented a range of quality, and I glimpsed a few large North American chain hotels nearby. (I chose to stay at a place 5-10 by car from the old town. Although it was an inconsequential drive, I found it was a lot of back-and-forth that I would have preferred to skip if I could have.)
5. What should I see before the race?
Stay off your feet and don’t be a tourist - save all this for post-race. I really need to emphasize this when a race is in an interesting or picturesque location: it’s incredibly tempting to stroll and sightsee for 3-4h a day, which is exactly what you should not be doing during Race Week.
A. Staging Area
1. Are the bike spots assigned?
Yes.
2. can I put a plastic bag on my saddle / computer overnight?
Better than that, you can put one over the whole bike. The race supplies jumbo horse-blanket sized plastic covers for participant’s bikes. These keep things nice and dry.
3. Are your bike/run equipment bags with your bike or on hooks at a separate location?
Bags are in a personal bin – think ‘large Tupperware’ - beside your bike in T1.
4. Do you have access to your bike during the morning of the race?
Yes. The area is floodlit starting at around 4:30am.
5. Are pumps available for inflating tires, or do we show up with 1600 pumps on the day of the race?
Pumps are available. Although the guide indicated ‘no pumps in morning dry bags,’ I think this was to minimize the chance of everyone bringing one. Many racers had them anyhow.
6. Is there a bike inspection?
You, your bike and your helmet will be inspected (and photographed, as an extra security feature. No joke.).
7. When do I check in?
There are two different bike check-in times on the day before the race. These go by race number. Check the Athlete’s Guide for times.
8. Best place to put your helmet? (On bike, with equipment bag,???)
You can put your helmet in your bag, in the tupperware bin, or on your bike in T1.
9. Can I keep my shoes on the bike in t1?
Yes. But it’s not compulsory; see above.
10. Are there enough porta-pottys?
Are there ever? Big lineups, but it seemed no different than any major race.
11. Are water, Allsport, bananas, Powerbars, etc. available before the start of the race?
I couldn’t find any, so come prepared. But there is a catering truck that that serves coffee on race morning. Two Euros, I think.
12. Is the transition area grass, pavement, cement, or ????
Grass, with carpets on the pathways to the T1 bike exit.
13. Body marking?
None. Not required or offered for this race.
14. How fast does everything (toilets, body markings, bike check,etc.) move?
Seemed to move fast. Arrive early, and you’ll avoid the pinch-points.
15. How good/bad is parking?
Parking at the race site is bad - the assigned lots are approximately a 1k walk to t1/swim start. And the lots are, in fact, hay fields. As a result, most athletes appeared to use the free shuttle buses that ran from Regensburg to the Guggenberger See race start on race morning.
16. Shuttle busses? Seriously?
Easier than it sounds. These are free, dedicated busses that leave from two different locations in Regensburg (both within a short walk from downtown accommodations, and one right beside a major parking complex), and the trip takes about 10 minutes.
17. Best point for spectators to watch the swim?
They can get really close on the beach, or along the shore of the lake.
B. The Swim
1. Shape of the swim course (Rectangle, triangle, out and back,???)
Upside-down “U”.
2. Number of loops of the swim course?
One.
3. Approximate water temperature?
‘Wetsuit legal.’ However, it’s a smaller body of water, so there can be variability in temperatures, and this can change quickly. In my year, water temps the week before the race would have made it non-wetsuit, but a cool spell changed this. Be flexible.
4. Wetsuits allowed?
Worn by all.
5. Suggestions as to which type of wetsuit is the best for this race (Full, longjohn, shortie, etc.)?
Most wore longsleeve.
6. Number of waves? (one right?)
Single wave, mass start.
7. Does everyone have the same color swim cap?
AGs in one colour, pros another.
8. How well marked is the course?
Very well. Yellow triangular buoys, and in certain spots, a lane rope. A giant inflatable powerbar drink bottle was the sighting on the way out.
9. How physical is the swim? (rough, medium, never touched a soul?)
Medium. But there are lots of turns and that got a little crowded.
10. How clear is the water?
Pretty clear.
11. How much in the way of weeds, dirt, old tires, etc. are in the water?
None I could notice.
12. Is there a ramp when you come out, or do you run up the beach?
Run up a sand beach.
13. Is the sun in your eyes on the swim course?
Can’t remember.
14. Are showers available to wash off after the swim?
No.
C. First Transition
1. When running out of the water, what are you running on? (Grass,macadam, cement, carpet?)
Sand.
2. Does this change as you go through the transition?
Run up a sand beach for approx 10 meters, onto grass and then into change tent (which is optional … remember, you can put stuff on your bike and there is your giant Tupperware container).
3. Are there people available to take your wetsuit off?
Race briefing indicated there were, but I didn’t see them.
4. Does anyone use the hot tubs? If so, for how long?
Didn’t see any.
5. Does someone give you your bike gear bag, or do you get it yourself?
Your bike gear bag is in your personal bin beside your bike. Even if you don’t have anything in it, you must have it on hand. Race crew will use it to transport your wetsuit to the bag collection at the end.
6. In the changing tent, is someone assigned to you or are you on your own?
Don’t know.
7. In the changing tent, is there water, Allsport, bananas, etc.
Don’t know.
8. In the changing tent, is there sunscreen?
Don’t know.
9. In the changing tent, is there Vaseline?
Don’t know.
10. In the changing tent, are there chairs for you to sit on?
Don’t know.
11. How far from the exit at the water to the changing tent?
about 100 m.
12. Is there a table for people to put their glasses?
Don’t know.
13. Do you get your own bike?
Yes.
14. How far from the changing tent to your bike?
between 20 and 100 meters.
15. What is the ground surface in this area?
Grass, with carpets on the pathway you would follow to the T1 exit.
16. What do you do with your wetsuit?
Put it in the t1 bag, and leave in your personal bin that sits beside your bike. Volunteers will transport the bag to the finish line for your collection at the end of the race.
17. What do you do with your suit, goggles, cap, etc.?
Same.
D. The Bike
1. How often are the aid stations?
About every 10k.
2. What do the aid stations have?
Water (750ml bike bottle), powerbar drink (750ml bike bottle, different colour cap), bananas, powerbars, gels.
3. Where is the bike special needs bag?
THERE ARE NO SPECIAL NEEDS BAGS. Racers may, however, receive their provisions from spectators at a certain designated aid station (and only at the designated aid station). I think the rule was 50 meters before or 50 meters after.
4. What did you put in your bike special needs bag?
n/a
5. What are the road conditions? (Smooth macadam, rough concrete, grassy trail, etc.)
Very smooth. A few minor cracks in the climb, but no hazards on the descent. Excellent surfaces.
6. Is the bike course windy?
It could be. After the major climb and descent, the course meanders through open farmer’s fields with very little cover.
7. Is there shade on the bike course? What percentage?
On parts of the climb / descent, yes. But there is little shade throughout the remainder of the course.
8. Is the bike course marked? Turns, etc.
Course is very well marked and 100% closed to traffic.
9. Are the distances marked on the bike course?
Yes. Distances are noted in kilometers. Miles are not marked.
10. If yes, how often?
It seemed like every 5k.
11. If yes, are the bike course distances marked in miles or kilometers?
Kilometers only.
12. Are there people directing the racers on the course (as it turns)?
Yes. It seemed like there was a freakin’ army of volunteers out there.
13. how bad is the climb?
Moderate. Ride this with patience and discipline and you’ll be fine. I took the tactical decision to ride this in ‘EN Gear 3’ and did a lot of mental preparation in anticipation of the anguish of being passed. And you know the EN story: passed by hundreds on the climb, and 99% of those riders came back to me in the flats or the run.
The bike is a two-loop course, so you get to feel the love twice.
Special EN Pacing Thoughts
Now repeat after me: “I am not going to fly to Europe, drive an autobahn 100k, rent a hotel, and train for 8-10 months just to race one hill.” I took the tactical decision to ride this in ‘EN Gear 3’ and did a lot of pre-race mental preparation in anticipation of the anguish of being passed. And you know the EN story: passed by hundreds on the climb, and 99% of those riders came back to me in the flats or the run.
14. How fast is the descent?
Very fast (I topped out at 49MPH). Mostly straight, any curves are gradual and wide.
15. Where is the climb located?
I think it comes about 20-25k into the ride. These early k’s are mostly flat, and this is a perfect distance to sit in first gear, get your heart rate down from the swim, and get your head into the bike game.
16. Are there other hills?
There are a few minor rollers after the major climb. You see there is a little pop at 55k on the elevation chart, but I don’t remember it happening.
17. Would the rest of the bike be considered "Rolling", "Flat", "Vertical", etc.?
flat – hill – descent – flat – rollers. Repeat.
18. (For the gear heads) What size rear grouping do you recommend?
I comfortably ran a compact with 12-25 at 4.0k/kg. If I were to do it again, I would choose a 12-27.
19. Disks allowed?
Yes.
20. Is the course closed to traffic?
Yes.
21. If not, how much traffic is there?
n/a
22. Two or four lane road?
Two. Dividing lane marked in most (but not all) places. Tactical tip: I’ve noticed that riders in European races really ride the tangent on corners. There’s not a lot of staying to the right on turns, and you can anticipate riders to spread out across the lane. Takeaway: be alert.
23. Size of shoulder?
No shoulder for most of the ride.
24. Course Marshalls?
Many.
25. Is there any mechanical help on the course? (Flats, broken cables, etc.)
Yes, there is a Stadler cycles van that circles the course to assist with major mechanicals. Expect to wait.
26. Are there any Porta-Pottys on the bike course?
yes.
27. How often?
I THINK at every aid station.
28. What liquid supplement did you use on the bike, that worked?
I used on course nutrition: water and powerbar drink.
29. What liquid supplement did you use on the bike, that did NOT work?
n/a
30. What food supplement did you use on the bike, that worked?
clif bars, gels.
31. What food supplement did you use on the bike, that did NOT work?
n/a
32. Where is the best place for spectators to view the bike?
The bike is a two loop course, and then a short 8-10k back into town. If spectators sit at t1, they can watch your swim, see your t1 / bike departure, and catch you again as you complete loop 1 and head out to loop 2. They can then make their way back to Regensburg to see you in t2 and catch the beginning of the run.
E. Second Transition
1. Do volunteers take your bike, or are you responsible for racking it?
You are responsible for racking it. But remember how T2 is in a different location than T1? Here’s where it gets very easy. Basically, you roll into transition and just take the next space that’s available on the racks (volunteers will direct you to where that is). Bike spots are not assigned – it’s first-come, first served bike drop, and then it’s off to grab your bag! (ed: I wish all t2s were this easy and carefree).
2. Do volunteers give you your run equipment bag, or do have to get it?
Your bag is waiting for you on a hook, and volunteers help you find it and hand it off.
3. In the changing tent, is someone assigned to you or are you on your own?
You’re on your own, but there are plenty of volunteers.
4. What do you do with your bike equipment? (Shoes, Helmet, shorts, etc.)
Put it in your t2 bag, and leave it in the change tent. You can leave your shoes attached to the pedals, but cannot leave your helmet on your bike.
F. Run Course
1. One loop?
Four loops to feel the love four times! As a control, athletes get a different colour of wristband (soft, like a hair scrunchee) when they head out on each lap. Once you collect all four, you’re on your way home.
Special EN pacing thoughts I ran this as orthodox EN execution. 6 miles very easy, EP miles 7-18, whatever is left 18-26. However, the course is marked in kms, so I was vigilant about staring at my Garmin to tell me exactly what mile I was passing. If I were to race again, I would actually just divide the race into the 4 laps of the course, and let these dictate my paces. So, lap 1=EP+30s; laps 2 and 3=EP, lap 4=whatever is left. It’s roughly equivalent, puts your race in terms of the course, and probably nets out to a few seconds in the end either way. Moreover, I think there’s a powerful mental aspect to this multi-lap approach … for example, “when I next pass this section, I’ll be on my last lap.”
2. How often are the aid stations?
Approximately every 2 kms.
3. What do the aid stations have?
Same as the bike, as well as sponges, ice in powerbar cups, powergels, chicken soup, red bull, coke, cookies, pretzels, bananas, and probably other stuff. All fluids are in disposable cups.
4. Where is the run special needs bag?
THERE ARE NO SPECIAL NEEDS BAGS. Racers may, however, receive their provisions from spectators at a certain designated aid station (and only at the designated aid station). I think the rule was 50 meters before, or 50 meters after.
5. What did you put in your run special needs bag?
n/a
6. What are the road conditions? (Smooth macadam, rough concrete, grassy trail, etc.)
There’s everything! Short sections of the run go through the old town, and take you across narrow cobblestone streets. The rest is mostly bike paths or wide, unpaved paths in the park area.
7. Is the run course windy?
No.
8. Is the course hilly?
I think ‘mainly flat’ would best describe it. There are occasional and small ‘characteristics’ in the run, but calling them hills would be overstating things. I wasn’t running uphill continuously for more than 10 – 20 seconds at any time.
9. Is there shade on the run course? What percentage?
A lot of shade - I would guesstimate 60%.
10. Is the run course marked? Turns, etc.
Very well marked.
11. Are the distances marked on the run course?
The course in marked in kilometers. There are no mile markers. Learn how to divide by 1.6.
12. If yes, how often?
See above.
13. If yes, are the run course distances marked in miles or kilometers?
kilometers only.
14. Are there people directing the racers on the course (as it turns)?
yes.
15. Is the run course open to traffic?
The course is completely closed to traffic.
16. Is the run course on a two or four lane road?
Medieval roadways, park paths, paved roads … it’s got it all.
17. How crowded is the run course?
It’s a four-loop course with some areas that are the width of a normal bike path, so there is plenty of company. That said, I didn’t find that anyone really got in anyone else’s way.
18. Are there crowds cheering on the run course?
Largest run crowds I’ve encountered anywhere. Still get goosebumps thinking about it.
19. How cold does it get when the sun goes down?
Not too bad. Most appeared to be wearing tri jerseys well after sunset.
20. Size of shoulder?
No shoulder.
21. When the sun goes down, is the run course lit?
Mostly. Glowsticks are available.
22. Are there any Porta-Pottys on the run course?
Abundant.
23. What liquid supplement did you use on the run, that worked?
Powerbar drink.
24. What liquid supplement did you use on the run, that did NOT work?
n/a
25. What food supplement did you use on the run, that worked?
powergels.
26. What food supplement did you use on the run, that did NOT work?
n/a
27. Where is the best place for spectators to view the run?
Old town. The crowds are huge, and there are lots of things to do in the intervening periods. Remember that it’s four loops, so there are plenty of opportunities for your posse to see you.
28. Wifi zones to track athletes?
Couldn’t find any myself. But it's a large town, so I'm sure you could find them if you looked.
29. Kids across the finish line?
Unlike North America races, Yes! Many, many finishers were joined by families as they crossed the line.
G. After The Race
1. What food/drink is available after the race?
A very very large beer tent. Pilsner, Lager, and Alcohol-free beers from a local brewery. Also fruit, pretzels, sandwiches, sausages, cakes, chips, etc etc.
2. Are massages available?
A tent with about 50 tables. They ask that you take a shower first.
3. If yes, how long of a wait? Cost?
Depends on your finish. Free.
4. Do you have access to your bike after the race?
Yes, and you must present your pickup ticket (or provide this to your sherpa), and have your photo taken with your bike as you wheel it out of T1.
5. How far is the finish line from the transition area/bike area?
1 k or so.
6. How easy/hard is it to find family/friends/other racers?
Very easy. Non-racers can also buy entry to the beer tent.
7. Are results posted anywhere?
Yes. A running tally was posted as the day progressed.
8. Are there stands to sit on?
No. But there are plenty of outdoor cafes, beers gardens, etc to lounge at!
9. What type of medical help is available?
It looked like there was everything.
10. Are showers available after the race?
Yes.
11. Where is the closest open ice cream store?
I found three gelato shops within 100m of the finish line that were open after hours.
0
Comments
I'll have my fingers crossed for you to earn your KQ, but a European IM is a pretty nice consolation prize!
Glad it is helpful, Yasko. I took my bike with me, and also traveled after the race. In fact, this is what i have done for 5 European IMs. It's remarkably hassle-free, and was able to bring my bike on trains, metros, and in small rental cars in my travels.
One tweak I made to travel this year - that really enabled the above - was switching from a Plastic Trico case to a lighter padded case by Aerus Biospeed (see http://aeruscomp.com/images/case_bike_travel.jpg). As a bonus, I now get to avoid paying the shipping fee about 50 - 60% of the time at airline check-in, because the Biospeed doen't scream "Bike" the same way the plastic cases do.
Last, I understand that EN'er George (?), who did Nice-France this year, had investigated shipping his bike ahead, and the cost was prohibitive. But your findings might differ.
--Dave
Thanks. Wife and I will be there in 2011.
By car, Munich and Prague are 60-90 minutes away. Berlin is 3h."
Go to Prague!
Dave - one awesome report and so much super valuable info here, am so looking forward to the race.
Just one question for now - in terms of the hill on the bike, sorry I am new to EN so not sure what 'EN Gear 3' is yet but would you say you need a compact to be able to get up easy? I did IMNZ this year on a standard crank and 12-27 but never even got down to the 27 (and stayed under by target wattage on all the climbs).
Have a Quarq on a standard crank so kinda expensive to change it now but am getting a new bike soon so have that in the back of my mind also.
Cheers!
It's a great race; you'll have a blast!
You'll absolutely understand what 'gear 3' refers to once you start to work through the race guides. More importantly, you'll see why I say 'don't go into gear 4 on the 45 minute climb.'
On the question of gearing, I'll offer two things. First, my own experience: I raced Regensburg at 4.0w/kg with a compact and was very happy with it, but I can't see why a 12-27 wouldn't do the trick as well. There were a great number of other racers running this combo, and you won't be falling over or turning at 20rpm on the climb.
Second, and maybe more important, is the larger house and coach advice on using a compact over a standard, generally. I would strongly encourage you to post a "should I buy a compact" thread on the General Training forum to engage a few others, and get a variety of perspectives. With that said, I have a pretty good prediction of what you'll hear!