Best of luck at St. George! You’ve selected a fantastic venue for your first race.

Here is an old race report that may still have a few nuggets for you to consider:

https://forum.slowtwitch.com/forum/?post=5534564

Scott

because when you're going uphill you're going slower, and thus spending more time at that speed per mile than any other mile during the race. you will be faster overall by going harder up the climb and minimizing those losses. go create a best bike split account and see what they say for power plan.

I agree that .85 is too high. You are likely to find yourself walking up the hills on the run if you do that. Once you have your half iron pacing dialed in and super confident you can try that. Go closer to .80 on this one and if ends up a tiny bit too easy then just run faster in the last 6 miles.

It can be smart to go a *little* harder on the big climb because you get more speed out of your effort there due to the cubic relationship of drag to speed. But most people ride the hills way too hard. If you ride steady power the whole way, if it's a mistake it's only a really small one. If you ride the hills too hard that can end up being a huge mistake. If people aren't passing you the hill you're probably riding it too hard! You'll re-pass on the descent when they are blasted and you're still pushing 200W.

I think last year it was in the 70s and the run felt very hot to me. This could get ugly.

5) Most people will put their shoes on in T1 and awkwardly hobble with their bike to the mount line. I have not read the St.G. athlete guide yet, so I do not know if we will have T1 bags with all our stuff in it, or if it is allowed to have your helmet at your bike and your shoes by your bike. If everything is in a transition bag, then most people who are not doing flying mounts will put their shoes on in the change tent. If your shoes are by the bike, then you put them on at your bike. If you are really concerned about the 5 seconds you will lose by running in bike shoes vs. bare feet, then learn to do a flying mount! (you do not need to really fly for these... just step onto the shoe next to you and throw your leg over) Often when people carry their shoes to the mount line and put them on there they can create an annoying obstacle for everyone else.

Good luck! I'll be there too!

You're right, thanks to the way back machine I've learned that it was 90 at noon on Saturday, May 6 last year. Which was hot af on those hills.

Maybe it's premature, but I haven't heard any chatter about St George. Anyone out there doing the race? What might we expect as far as pros? Anyone doing it for the first time?