Kia Kaha

Watched a race course overview video of the IM Louisville course last night. It was an hour long. Really nicely done.

Simplystu #71: Louisville Iron Distance Route Preview

It was pretty exciting watching it. Getting to see the course and all. Listening to Heather Gollnick talk about the conditions and crowds. By the end of the video, I was both glad I was signed up to give this race a shot and I was nervous too.

Bike looks really challenging. And really pretty. Lots of small ups and downs. From the video, there's lots of trees and grass and green. That will be a nice change from brown Colorado. Seems it's not as bad as IM Wisconsin, but it also figures on being in the 90s on race day. The first ten and last ten miles of the ride are said to be pretty flat, but the middle 90 miles is either up or down. From the video, the only thing around here that seems similar is the rollers on 63rd.

I feel asleep thinking about this and woke up with it still on my mind. Here's my take aways from the video:

Swim - An early start would be nice, but I'm not sure about getting "in line" at 5:30 am. That seems a little crazy to me. Part of me thinks, to just chill and be last to start. I heard the last swimmer gets going about 7:45. The nice thing about that is that I'd be in position to spend the bike ride passing people. The downside, would be I'm starting the ride 45 min closer to the heat of the day.

Bike - This is the crux of the race for me. I need to be stoopid strong for this ride. and I need to nail my hydration and nutrition. Thoughts on training:

• build a bigger match book. There are lots of speed changes on this course, I need to be ready to handle that. lots of 1min On/Offs to simulate rollers. Lots of reps of 63rd. (I can see riding the 63rd, Nelson, 75th, Neva loop as repeats. Work on 63rd and 75th, rest on Nelson and Neva)
• be at a nice light race weight (less to haul over the hills) Right now I'm thinking ~137lbs. That number could change as I get closer to the event, more important that the wieght is body composition. The bottom line, be as light as I can still be strong.
• RIDE RIDE RIDE. Go old school Cave man on the bike. Start right now. I've got the 182miles in one day ride in June, that's a good start. When in doubt ride. Plan for BBWs (Big Bike Weeks) in late Feb, early May, and mid July
• several long race rehearsals with a focus on pacing and nutrition
  

Run - The bike sets up the run. Just get in the long and longish runs, Think smooth and calm. Get to mile 18, then use whatever is left. The run course is mostly a long straight out and back. Doesn't seem to scenic or pretty. The goal is to get to the run in good shape, take the first hour easy, then settle in and cruise.

It's February, so I'm sure I'll obsess over this a few hundred more times before the race actually gets here :) Who knows what I'll be thinking by August!

Off to ride my bike,

Kia Kaha