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IM Arizona 7 weeks to go...

The Red Baron

Oct 4, 08 11:48

Post #1 of 16 (917 views)

IM Arizona 7 weeks to go...	Can't Post

Hi,

I'm doing IMAZ as my first NA ironman race and starting to peak with my training.

Any tips for a newbie?

Guess there's not much to discuss about the swim.. Where would be the best place to start for a wannabe 60min swimmer?

Bike course looks pretty flat apart from a single lump on each lap. I was going to use 53/42 - 11/23 gearing. I'm hoping this'll be fine to get me over said lump :)

Whats the run surface like? Is it entirely road surfaces? Have been doing most of my long runs offroad to avoid injury. Hope I'm not going to pay for this on race... I'm guessing the run course is also pancake flat?

thanks guys.

Karl

Oct 4, 08 13:16

Post #2 of 16 (883 views)

Re: IM Arizona 7 weeks to go... [The Red Baron] [In reply to]	Can't Post

Swim- the middle of the pack for this race seems to be about 70 minutes. So start a bit ahead of the very middle. There is plenty of fairly open water on the left.
Your gearing should be fine on the bike. It is mostly a gradual climb to the turn around with a little steeper section, but it is not really "hilly" at all.
The run has cement, asphalt, and dirt/gravel places. It is not flat, but close to it. Just enough little up and little down to let you use some different muscles.
I'll see you there.
Training is getting a bit more intense now.

Lavery

Oct 5, 08 8:27

Post #3 of 16 (785 views)

Re: IM Arizona 7 weeks to go... [Karl] [In reply to]	Can't Post

Any bets on it being wetsuit legal?

earich

Oct 5, 08 9:00

Post #4 of 16 (766 views)

Re: IM Arizona 7 weeks to go... [Lavery] [In reply to]	Can't Post

It will more than likely be wetsuit legal.
Elizabeth

tri_26

Oct 5, 08 9:29

Post #5 of 16 (745 views)

Re: IM Arizona 7 weeks to go... [Lavery] [In reply to]	Can't Post

No question on wetsuit legal. The water is a balmy 77degrees today (@9:30am)!

http://www.tempe.gov/wx/townlake.aspx

Lavery

Oct 5, 08 10:34

Post #6 of 16 (713 views)

Re: IM Arizona 7 weeks to go... [tri_26] [In reply to]	Can't Post

Perfect

frankienm

Oct 5, 08 13:06

Post #7 of 16 (674 views)

Re: IM Arizona 7 weeks to go... [The Red Baron] [In reply to]	Can't Post

good luck. it was my first ever IM and yes its very flat all around. there are a couple hills, but you definitely would not call it a hilly course so thats a non issue. the support out there is great as well, tempe is a great place to race.
..................................

run

surfnrun

Oct 5, 08 19:21

Post #8 of 16 (609 views)

Re: IM Arizona 7 weeks to go... [Karl] [In reply to]	Can't Post

Open water on the "left" ? Is that along the bouys (middle) or on the outside - the side of the bank...?

115InTheShade

Oct 5, 08 19:53

Post #9 of 16 (596 views)

Re: IM Arizona 7 weeks to go... [The Red Baron] [In reply to]	Can't Post

I will be there volunteering this year! See everyone there!

-
B.Oliver
Powered by:
-accelerate3.com coaching-

desert dude

Oct 5, 08 20:04

Post #10 of 16 (588 views)

Re: IM Arizona 7 weeks to go... [surfnrun] [In reply to]	Can't Post

In Reply To

Open water on the "left" ? Is that along the bouys (middle) or on the outside - the side of the bank...?

From the year I did it and from the years I've watched it, the open water is against the wall, but it's a not a straight shot as the wall curves a bit or inside the bouy line. But you have to dive back into the melee to get around the bouy.

fwiw, I swam sub 59 and had clear water about 200m into the swim, except when I drifted right to get outside the bouys. I used the packs in front of me after the start to bridge up packs the entire swim. Seemed like everyone wnet out fast then slowed waaaaay down.

Brian Stover
http://accelerate3.com

Joe M

Oct 5, 08 21:06

Post #11 of 16 (562 views)

Re: IM Arizona 7 weeks to go... [The Red Baron] [In reply to]	Can't Post

A couple of these hints may be useful...

1)... when you exit the swim... there will be stairs with rails... the first instinct is to grab the rails to pull yourself up out off the water... big mistake... there is no steps close to the extened portion of the rails closes to the water. Grabbing the rails (which is the closes to you as you approach the swim exit) first will not make it easy to exit and require much more struggling effort. Best exit strategy is to swim up to the bottom steps (sort of float in the last few feet)... then, grab the steps 2 or 3 from the bottom... then, simply bend your knees (tuck your knees) and the bottom step will be there... then, while on your knees lift your chest up... then.... stand up with help of the side rails. Basically, don't grap the rails until you are already standing or kneeling. The exit takes MUCH less effort by (first) floating to the steps than grabbing the rails.

2)... take lots of lubricant (specially chapstick) and sun screen. The DRY wind, sun and heat destroys the skins... and, I have found that the skin takes quite a beating at IMAZ. I also stuff a few small 2-3 oz. tubes of eye lubricant/wash to help keep my eyes from drying out from the wind (specially on the bike)... AND, can come in really handy if your goggles leak during the swim... the water has lots of semi-dissolved small particulate from snow melt (...the original source for the lake water). This small particulant can really irritate the eyes (...or in my case scratch my cornea... which made it very painful and actually did the bike and run a few years ago with only one eye sorta working and the other almost worthless).

Oh yea... forgot... the temperature change from day to night can be significant... keep a dry long sleeve in your Run Bag. I almost froze to death (...a bit of an exaggeration... but, it felt that way at the time...) during the 2005 race. I am not sure this will be true for the October race... but, cold in the evening/night was factor in a few of the race between 05-08 in April (...assuming you expect to finish late in the evening...of course). As for the bike... it is mostly flat, but can be windy... which is worse than hills. You might get use to riding totally aero for a solid hour (at least) or so if you haven't already. As for the run (mostly flat),... if the same course as in the past, then... yea... it is mostly concrete and asphalt (mostly concrete)... so... if you haven't ran on hard surfaces it might be a bit mentally tough to get through... but, it shouldn't be to difficult except those last 10 miles or so.

Good Luck

FWIW Joe Moya

(This post was edited by Joe M on Oct 5, 08 21:10)

surfnrun

Oct 5, 08 22:25

Post #12 of 16 (544 views)

Re: IM Arizona 7 weeks to go... [desert dude] [In reply to]	Can't Post

Can you swim "inside" of the bouys?

Karl

Oct 6, 08 12:07

Post #13 of 16 (446 views)

Re: IM Arizona 7 weeks to go... [desert dude] [In reply to]	Can't Post

In '06 I swm on the left, the side away from the rocks, and had a clear swim. I swam 70 minutes that day. Perhaps either side works?

The Red Baron

Nov 19, 08 6:55

Post #14 of 16 (270 views)

Re: IM Arizona 7 weeks to go... [Karl] [In reply to]	Can't Post

Thanks for all the info guys and good luck to those racing.

Arrived over here a couple of days ago and am LOVING the sunshine and warm temperatures. It's been a real 5hitty summer and autumn in northern europe!

Karl

Nov 19, 08 14:50

Post #15 of 16 (166 views)

Re: IM Arizona 7 weeks to go... [The Red Baron] [In reply to]	Can't Post

Good luck to you. I hope the weather is perfect come race day.
I have been sidelined with a neck injury and am out of the race.

I will be on-line watching every one though

The Red Baron

Nov 20, 08 17:57

Post #16 of 16 (80 views)

Re: IM Arizona 7 weeks to go... [Karl] [In reply to]	Can't Post

In Reply To

Good luck to you. I hope the weather is perfect come race day.
I have been sidelined with a neck injury and am out of the race.

I will be on-line watching every one though

Thats unlucky, I feel for you. I've also been hit in the last couple of weeks with a knee problem so it'll be interesting to see how far I get before things go bad. I'm praying it'll be after 26miles of the run. ;)