Coach R's IMWI Bike Course Screencast
Hi,
I did a series of screencasts on the IMWI bike course. Not sure how helpful they'll be, the 5' time limit for each segment kinda threw me off...but anyway...
The map I'm using is here.
Screencasts:
In summary, I think the section of the course from about mile 85 through 110 is where you want to focus your efforts and finish strong, as I feel there's an opportunity to put some time into your competition or non-focused self. Be sure to study the map, study the accompanying profile, and you'll see opportunities to save a bit here, spend a bit there, really focus on this section, etc.
And in the context of IMWI, "spending" doesn't necessarily mean going harder. Rather, it's about not coasting, slowing down very little for corners, and in general conserving your momentum at all times around the course. But if you are in a position to dial up the effort a click or two, I plan to do so from ~85 to 110.
Comments
Thanks for posting this! I'm not able to watch the videos at work but the map with hill profile has brought to light something that has been in the back of my mind. The section from Mt. Vernon to Mt Horeb is essentially one long, slow false flat to climb. Sure there are one or two declines to hide what's really happening but I'd say that is a section of bigger concern than the 3 Sisters. Not because it's a tougher part but because it's easy to miss that your climbing until at the sharp portion of the climb just outside of Mt. Horeb. Lot's of opportunity to burn up your legs on the false flat.
Almost.
Yep, I hadn't noticed that Mt Horeb was basically about the highest elevation on the course.
Also, there are specific climbs between 85 and 100 where you can find a few minutes, with more time to be had just by staying on the gas vs everyone else letting up. That is, keep doing what you're doing from 100-110 (net downhill) vs shutting it down.
As I said in the screencast, I'll probably create an interval on the first lap from the corner of Stagecoach and Birch Lane, to the right onto Shady Lane, after Midtown. Create another interval for that section on the second lap and try to beat it, then carry that focus through Verona, up the climb when you turn left on Whalen through mile 100, where it starts to go down. Probably go back down to goal watts from 100-110.