Do you have a strava file for the run at 70.3 WC?

I don't. Here's the course: http://www.ironman.com/.../17wc703chatrun3.pdf

and here's the other course that shares a lot of the route: https://www.strava.com/segments/9511393

and then here's my attempt to create the WC run course in Strava. note, there were two sections where Strava would not let me follow the course route even in manual mode. So, It looks like the course will be 12.8-12.9 miles long once you remove those two sections from this route: https://www.strava.com/routes/10404208

so 76ft gain per mile. That's legit. Hammer too hard on the bike, and those uphills (and downhills) on the run are going to make our quads suffer.

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wovebike.com | Wove on instagram

Course is up here: https://track.rtrt.me/e/IRM-WC703-2017#/map

I made a GPX/KML in mapmyfitness and imported it into the RTRT route builder, but when I used the Strava labs GPX importer it mangled the route pretty bad.

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Sylvan Smyth | http://www.sportstats.asia | sylvan@sportstats.asia | Starvas

Strava builder flaked out in a few places where I had to go manual but it turned out OK: https://www.strava.com/routes/10404496

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Sylvan Smyth | http://www.sportstats.asia | sylvan@sportstats.asia | Starvas

Bike: https://www.strava.com/routes/10404523

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Sylvan Smyth | http://www.sportstats.asia | sylvan@sportstats.asia | Starvas

It's not uniform at all. It's 1.5 miles at 9% average with some little kickers that are even steeper. Seemed to me like half of the first 500 metres is about 12%. It's nasty for sure. The 2nd half of the climb is easy if you're not mucked up from the first part - rolling 4% average - first half of that 2%, second half (to the top) 6%. Then you get 15 miles up on the mountain with some awesome sweepers and rollers.

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Sylvan Smyth | http://www.sportstats.asia | sylvan@sportstats.asia | Starvas

What about the run course, is it as hard as it seems?? It should be around 900 feet elevation..is it real? Has anyone tried yet?

It's legit. I got 433 on one loop which sounds about right. There's that initial climb in mile one, then the short steep hill that's about .2 miles. Once you get over the bridge you have a long climb on that side with another climb coming back. Finally, you get the bridge and then do it all over again. It's not the worst course I've ever seen, but we won't be setting PRs.

https://www.strava.com/activities/1143706929

😱 thanks

I agree with what TriathlonJoe said on the hills. I would add that going down the two hills north of the River may actually be the worst part. They are steep and the landing impact/load, after the bike, takes a toll. Going up definitely taxes the heart and the calves too...

hmmm I have 11-28 casette. Should I change it for 11-30 (don't have it so would have to buy) or just shut up and go?

I will be running a 53/39 up front and 11-28 in the back. The one big climb is overall such a small part of the day that I am not going to worry about it.

If you are running a compact front (34 small ring) then I really wouldn't bother changing anything.

Yes, mine is 53-39 also, so I will not complicate things now. Will go with what I have. Thanks!

This is what I'm running as well.

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Proud Member of Chris McDonald's 2018 Big Sexy Race Team "That which doesn't kill me, will only make me stronger"
Blog-Twitter-Instagram-Race Reports - 2018 Races: IM Florida 70.3, IM Raleigh 70.3, IM 70.3 World Championships - South Africa, IM North Carolina 70.3

How does this course compare to CDA, CA, and St. George 70.3? I asked on a new thread but didn't get much. Do any locals know? The short steep hills on the run sound really tough. The bike is different in that the big climbs are early. Any thoughts? It's hard to tell from elevation graphs.

I'm running 52/36 with 12/28...but i'm a bit heavier than you. Does any one know if it would be a problem/dangerous to pre-ride the climb on Thursday after 5 (but before sundown)? I'd love to get a feel for it before the race since I'm a flatlander.

There used to be a group that would meet for trail running on Lookout Moutain on Thursday around 5:00-5:30. Hate to say it but the traffic was still a bit too heavy, during that time, and I would be scared to ride a Tri bike up the climb around 5:00. The initial part of the climb involves several curves, and is quite steep, so not very safe the way the cars are flying around the corners. I'd drive the course if I was you

Am I the only one who's a little concerned about the upstream swim?

So I'll be there almost a week ahead of time and was wondering how much of the course is rideable on Monday mid morning
and where else there is to ride for 90 minutes the rest of the week. It would be nice to do the climb at least once but I don't want to have a replay of IM Texas last year where I was hit by a car at 25 mph the Saturday before the race.

Thanks.

Thanks for the heads up...Probably riding it early AM on Friday would also be sketchy. I'll see what it looks like in the car first, but I really wanted to ride it to get a feel for the effort. Oh well...

concerned that it and the climb won't break up the drafting enough? yeah, I'm with you.

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wovebike.com | Wove on instagram

Hmm, it's more that I'm concerned about floating backwards into the next state.

ha. I was kidding (though it is a world championship race...) even so, that 75-80ft of climbing per mile on the run, that's going to hurt!

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wovebike.com | Wove on instagram

It's a good thing I like to go up. Not upstream, just... up.

With the colder weather, any chance that the swim will be wetsuit legal?