Hi all,
I’m competing in my first “Ironman” 70.3 this weekend (I’ve done two other 70.3 distance races, but both small potatoes compared to this).
How do the Bike Aid stations work? Would one be able to actually hop off their bike for a minute or so while filling up with water, taking in a bar or gel, etc? Or would that be considered somewhat hazardous behavior?
You will want to slow down & ride through them - volunteers will be holding out the supplies (water, perform, gels etc). make sure you call out/point/make eye contact or whatever to signal to a volunteer that you want what they are handing out & grab it from them.
If for some reason you want to stop, dont stop at the aid station. Make sure you look behind you as well before stopping - if you dont, you may cause a crash.
Definitely do not stop at the aid station, stop just beyond and pull all the way off the road.
What they said. Stop beyond and get off the road. Look behind you before you do that. Feel free to stop and get off and take a break for a minute. No one will object to that as long as you don’t get in anyone’s way and don’t cause a crash.
Not sure why you’d need to stop, just dump your empties right before the aid station; and then grab what you need and put it in your cages/bento/pockets.
If you do want to stop, pull over about 100yds. past the end of the aid station so that other riders will be done with all the distractions of moving bottles around and are looking up the road.
Not a dumb question. Call out what you’re looking for and volunteers will be handing it out as you ride slowly thru. If you’re swapping bottles that’s easy. If you’re using a speedfill, you should have plenty of time to fill while you ride and still dump the bottle before the end of the aid station. You should probably plan to grab one thing per aid station - don’t plan on grabbing bottles and bars and whatever else all in one - but a 70.3 should have a couple of aid stations on the bike so you can parse it out.
Also not dumb, practice grabbing things from people while riding so you’re skilled at it. 30min with a friend plus an empty parking lot for some practice is worth it.
Good call on practicing the hand off.
Also since things can go wrong, plan to have enough fluid and nutrition with you on the bike where missing a hand off won’t ruin your day. It’s pretty common that you may drop a bottle while grabbing it or the volunteer may also. The aid stations are usually long enough you will have multiple chances to grab something, but it never hurts to plan for issues just in case, especially if it’s your first time grabbing aid on the bike
I’d also suggest that if you miss the handoff, go to the end of the station and pull over and the Volunteers will bring you whatever you ask for. BUT, don’t do what I did, I was so involved in stopping and getting my stuff that I didn’t get clipped out so fell over (and broke the end of my cleat off in the process). It really takes no more than a minute to stop, get what you need and get going again (longer if you need a potty break as well - up to you).
Just remember to stop at the end of the aid station and look first so someone doesn’t run you over.
Same as these guys ^^^ said. If you really do need/want to stop, go through the aid station and pull over past the end. Under no circumstances should you stop within the aid station, it will create danger for everyone else riding through the station.
Thanks everyone - really appreciate the advice!
So, I’m likely only going to carry a single bottle on my bike - should I just plan on bringing a bottle I don’t really want to keep, and then swap it at the stop? I’ll probably just bring enough gels to get me through the bike so I don’t need to worry about those. Might grab a bonk bar at the second stop. Are these all reasonably good plans?
You can’t get back bottles that you discard during the race, so start the race with disposable a bottle or an old one. The upside is you get to keep the new bottles that you pick up during the race.
I usually start without a bottle on the bike leg (just take a quick sip at T1), and load up my bottle cages at the first bike aid station by taking one from the first few volunteer, and then picking up one more somewhere in the middle or past the middle of the station.
Good thing about this strategy is - I get to keep a lot of bottles along the years without tossing any in races.
So it sounds like these bottles are standard cycling water bottles not light plastic consumer bottles you get from the convenience store…can someone confirm?
I was planning to haul around 3 24-oz bottles on the bike for the 56 miles and I might not now…I would mind starting off a little lighter!
I don’t have enough experience to comment for many races, but for the two IM70.3 I went for they are all standard cycling bottles (but a little shorter than the ones I would get in my LBS).
I’ve done the same thing a few times, start without a bottle since the first aid station is less than 10 miles away. I’m not drinking anything in that time anyway and get to keep whatever bottles they give out.
In the last few years I’ve been bringing two bottles with me and tossing the first when I’m done with it. That way I avoid the aid stations.
jaretj
After the first or second aid station you will get the hang of it.
Take your time, make sure to get what you need and dispose of all trash in the designated area or you could be penalized.
So it sounds like these bottles are standard cycling water bottles not light plastic consumer bottles you get from the convenience store…can someone confirm?
I was planning to haul around 3 24-oz bottles on the bike for the 56 miles and I might not now…I would mind starting off a little lighter!
At IM Branded events they are usually prefilled consumer bottles…like a gatoraide bottle. They are however, about the same dimensions as a 20oz cycling bottle. I had no issue with one staying in my BTA cage. The cap was a twist to close. This was Powerbar Perform. I don’t remember what flavor it was. Probably lemon lime. I liked it.
I could probably go without a handup on a 24oz and 20oz bottle if the weather stays cool, but I want to practice since I’ll need to take 4 handups at my first IM with the same set-up.
Hi all,
I’m competing in my first “Ironman” 70.3 this weekend (I’ve done two other 70.3 distance races, but both small potatoes compared to this).
How do the Bike Aid stations work? Would one be able to actually hop off their bike for a minute or so while filling up with water, taking in a bar or gel, etc? Or would that be considered somewhat hazardous behavior?
Which race? The US races are pretty standard, but the ones outside the US (which are likely to be subcontracted, could be different). This information could be helpful.
Since it’s your first 70.3, your probably not finishing #1 (sorry for being a dream killer), so I wouldn’t worry about the weight of an extra water bottle. Take it. If nothing else as a little bit of a security blanket, so you have the option
Your plan sounds pretty solid. A bottle on the bike for the start that you can swap out at the aid station. Food whenever you like, so long as you’ve practiced with it. Else your run could be messy.
should I just plan on bringing a bottle I don’t really want to keep, and then swap it at the stop?
I buy a gatorade sports bottle and a sport-top water from a convenient store to use from T1 to aid station. Then I throw out and pick up as I go. No need to throw away water bottles (although i have so many now i ought to).