Tips and/or secrets for IMAZ
As IMAZ is my first IM, I have been trying to take in as much information about the race as possible. So, I thought I would hang it out there and see what tips others had to share. Anything and everything is appreciated.
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Bike is technical in town, lost of 90-degree turns, slightly uphill all way out into a headwind (usually. Be ready to use PM / pace smart and do whatever it takes to get a disc wheel and set yoru bike up so you are aero all day. Combined that's worth a free 15-20' on this course. The run is tough, but you can break it down into lots of chunks to get it done...good luck!
T1: Dress outside the tent. If you do a 75' swim, it will be crowded. There are lots of seats before you go into the tent.
Bike: As Patrick said, staying aero the whole time is key. Pretty simple course - be a slave to the PM. As always, there will be tons of hammerheads on the first two laps. Take full advantage of the downhills - stay aero and keep your wattage up. Enjoy long moderate downhill stretches of 25+mph.
Run: Some don't like the 3 laps but I enjoyed being able to break the run into sections. The back 1/2 of the 8-mile course is a little hillier but there is only one steeper climb that is probably 200yds, at most.
regarding the swim, from a non-swimmer:
2008 started on the right about 30 meters from 'shore' and made it out ok. headed diagonally gradually until met up with the buoys down the course. didn't look up most of the way for the first 500meters or so, since i could sight off the buildings on the shore: 1:20:00 total time; tent was ok, not crowded.
2009 started in pack about 30meters nearest the centerline and got clobbered big time. 1:24:00 total time; this year the tent was super crowded!!!!
2010 will start from the right and take the straightest line. if i can latch onto group, then great, if not then i'm sticking to shortest route to finish the whole way. definitely will change outside the tent to avoid tent crowds.
i did not have any issues with cold in 2009, so it's up to your own tolerance on that issue.
hope this helps!
GH
@ Kevin - what's your swim story? How cool is cool (@ 6pm)?
I don't really remember the swim much! I am a pretty average swimmer to slow swimmer, I think I was about 82 minutes at AZ, my best at IMLP is 77 minutes. I sort of started in the middle side to side and 2/3 back. The swim is much wider at AZ than at LP so things felt spacious in comparison. It is a freaking long swim from bridge to bridge. I remember on the way back thinking at one point that I was never going to make it, not because I was in any difficulty, but I was getting bored swimming endlessly without much in the way of reference points. The water is clean, but very silty. You can basically "chew" the water it is so gritty with sand.
One thing is that with the elimination of the Gatorade swims, you might not be able to swim the course ahead of time this year. Last year they were very strict about only allowing swim practice during the specified times and I think it was an automatic DQ if caught out there out of the swim window. Might not allow any practice this year?
I don't know the temp, but it went from being quite warm with sun-up (around 80) to being cold almost instantly. Feels colder too since the air is so dry and you are evaporating sweat instantly. Very happy to have long sleeve-T in my special needs bag. You hit special needs 3-times (once/lap) so very easy to stash something there to wear once the sun goes down.
As for swim, I didn't race last year but watched the swim very carefully from shore. The start was chaos as expected but nothing unusual. After the cannon went off, I ran down the path about half a mile. I stayed there about 20 minutes. My observations from shore are that at that point the most open water for average swimmers was center to right-center. The left side was packed with people trying to swim the buoy line. The far right side was filled with slow swimmers, trying to stay out of everyone else's way, but ultimately all getting in each other's way; constantly stopping, breast stroking, back stroking, etc. In water that you can't see anything in, everyone was bumping into each other. The right-of-center area seemed to have well spaced swimmers, in constant movement, looking steady. As Gilberto said, though, if you can get out in front on the far right, there is almost no traffic and a straight line swim to the turn around.
As for temps, it was definitely chilly when the sun was down. The morning was in the mid 50's with just enough breeze that it was uncomfortable, even in long sleeves. Once the sun comes up it gets warm but not uncomfortably so. But again, once the sun goes down, it's chilly.
@ Al - so glad that you are able to participate in the forum and wishing you the best!! When you are able, maybe you can start a new post and explain what caused your crash. You might even be able to sketch out a plan over time on how to return to greatness after a serious injury. We know you'll be back.
As to other stuff, I will be doing that thru the already existent thread in the clubhouse. First key principle ... No long term plans or goals, just a journey with unknown end point, starting with the simplest of rehab ... Meaning, today, working on getting breathing and tubes out. So, starting from a very basic level, and that's where my attention is now.
The only forums I will be following are this one and Kona, and this is the only one Ill post on for now.
Al: we are all rooting for you. stay positive.
Terry: that was great info from the shore perspective.
i definitely feel like in 2008 i was in that constantly moving group vs. 2009 in the clobber fest buoy line. This year i will return to the right side, the constantly moving section, and will swim the tangents. i don't really know how to follow feet yet, so i am just going to stay smooth and swim near those who come by me when possible.
the only other tips i can think of are:
Bike:
be ready for a first lap with lots of pacelines by non EN people. i witnessed two penalties before the first turnaround last year. try to stay out of trouble. after first lap all is ok. wind picks up and changes direction by the 3rd lap if you are around 6hrs for bike time. sucks to look forward to another fast descent home on the third lap, only to realize there is now a headwind all the way back down the Beeline hwy.
Run:
besides the bigger hill on the run course, there is also a short kind of steep rise that takes you from the lakeside up to the bridge that goes across to the start finish. i don't remember exactly what the mile marker is around there. Anyway, just wanted to alert the new people to it, since many non EN people walk up that thing and it could also be psychologically disturbing if you are not expecting it.
safe training to all!
GH
It's cold in the morning. According to real historical data, it was about 52 degrees at 8:00 that morning (54 two years ago). It didn't get out of the 60's until afternoon last year (11:00 2 years ago). I am questioning my decision to go sockless on the bike and think I might need to put something long sleeved on at the beginning. Any advice from anyone that has raced there the last 1-2 years?
Previous years, the town and race organizers have been very specific about swimming in the lake - it's ONLY allowed at the official times listed in the schedule of events. ANYONE swimming at any other time with be automatically disqualified from the race. They were quite strict about getting everyone out at the end of the time alloted, kayakers herding swimmers to exit, etc.
Not sure about the reason, but probably a liability concern of the town.
@ Terry - your feet will likely be numb coming out of the swim. While they are a nuisance, numb feet aren't as uncomfortable as shivering. Socks might help some but you will appreciate a long-sleeve fleece or sweatshirt more. You'll likely warm up quickly and, once you are dry, the cool air doesn't feel as bad.
Hi, Todd!
Thanks for your e-mail. The Ironman Perform Practice Swim on Saturday, November 20th, is the only swim session permitted for Tempe Town Lake. Swimming at the venue external of this time is a ticketable offense, complete with a fine from the City of Tempe. There are a number of Life Time Fitness centers in Tempe that allow annual members to swim without charge, and allow the purchase of one day passes for non-members. Don't hesitate with any additional questions or concerns in the meantime. Best of luck with your training and safe travels!
If you aren't prone to cold, my suggestion would be overkill. Most people didn't have issues. For me, it would have been a smart accessory.
This should tell you how much of a cold-blooded lizard Paul is - the temps got above 80F during the hottest part of the day there, and he finished LONG before it started to cool off.
I doubt someone from a colder clime, like Chuck, will need any extra clothing at all during the bike. If you are a slower runner, something in special needs for after the sun goes down would be a good idea, though.
hi, i raced the last 2 years and did not wear socks, nor arm warmers, nor head warmers. my wetsuit was a full sleeve orca 3.8.
i may get a head warmer (neoprene cap) and try it out in these next few days, for during the swim, but will not wear any other cold gear stuff unless it gets worse than last year and if so, i'd probably only do the arm warmer trick.
i don't like the cold either, but on that day i turn all nerve endings off.
good luck to all!!!
GH
oh and i did a 12:13 last year, so i can't speak for how cold it was after that time.
GH