About Ironman 70.3 Branson

Before I get to the meat of the matter, there are a couple of housekeeping notes to take care of...

First and foremost, I would like to...

Thank God for giving me the physical and mental strength necessary to accomplish this task.
Thank my wife and #1 fan, Monica, for without her this would never have been possible.
Thank my coach and friend, Barry Baird for giving me the tools necessary to train for this event.
Thank whatever possessed me to upgrade my bike's cassette to an 11-28.  Clearly, without this, this job would have been nearly impossible...

Secondly, this race was dedicated to the memory of my friend Melanie Davis.

Selecting a race, or races, has always been an easy task for me.  There's no set criteria for doing so, other than the race site has to be within a manageable driving distance and for now, it has to be a race I haven't done before.  I'm always looking for a new and improved challenge.

And so it was how IM 70.3 Branson was chosen.

Yes, I did some research and YES I read all about the "Bike" course.  It seems that this race is solely identified with its more than "brutal" bike course.  But how bad could it be, right?

Upon registration last spring, I made two phone calls; one to my wife in which I told her "we're going to Branson" to which she replied "cool".  The other to my coach in which I told him I had registered for my third IM 70.3 of the year and this one in Branson, to which he replied "I see a lot of hill repeats in your future".

As the event date got closer and closer, I began to wonder, as I (and most all of us) do, if I had done enough.  Quickly, with the encouragement of family and friends, I began to trust and have faith in my training.  I had been there before.  It would all be okay.

We left for Branson on Friday morning.  The short eight hour drive, took almost ten.  We took our time.  It was a relaxing kind'a day.  The entire way I was at peace with myself.  I was ready to rock this race.  I remember thinking how cool, calm and collected I was.

And then we started getting closer to Branson. The roads, the hills, the mountains. Oh my goodness they were big, bad and went on forever.  The car, we have a medium size SUV, was having trouble keeping up with the climb.  The tachometer's needle kept moving up.  These were for real.  My happy disposition turned into one of concern.  My wife kept looking at me and all she could say was "Oh. My. God."  Thanks dear, I hadn't noticed!!!

REGISTRATION

For the most part, registration was well organized.  A bit confusing trying to figure out which line to stand, but quickly we were set straight.  We did notice however, that the lines were moving somewhat slow.  Didn't know what could be taking so long.  "Number Please", "Here's your bag", "Here's your band".  This process has never taken more than a minute or so, but today it seemed uncharacteristically slow.  Then we realized why.  The volunteers were elderly women.  This is not a negative observation by any means, for when we saw this, we totally understood and patiently waited our turn.

"Number?" She asked.

"228" I said.

"Did you say 238?"

"2. 2. 8. Ma'am"

"Oh, thanks young man"

Then she pulls out the Equipment Claim Ticket and said:

"This ticket you will give to your loved ones.  It is what they will need to claim your equipment should you get hurt or something"

"WHAT?  Should I get hurt?  I have done many of these races and I have never been told that.  Are you trying to tell me something"  I said.

"Oh no!  But just in case, give it to your family.  They can't get your equipment without it."

I knew what she meant.

Next I moved to the lady in charge of putting the blue arm band on my wrist.

"And how are you today?"  I asked her

"I'm doing just fine" she told me.  "Have you done this race before" she asked.

"No ma'am, I have not."

"Oh dear.  Have you been to the Highroad yet?"

"No, ma'am, I have not!"

"On my!  Oh well... good luck and have fun!"

"Thank you ma'am.  And thank you for volunteering."

So, I left registration with my bag in hand, armband in place and the lasting images of these two fine ladies.  I know they meant well.

BIKE / RUN CHECK IN

Yes, both Bike and Run gear needed to be checked in.  And why?  Because there are two different transition spots.  Eight miles from each other.

So I checked in and racked my bike.  Then we drove to T2 and left my shoes and visor for the run.

RACE DAY

We had been told that there was no parking allowed at Swim Start / T1.  Athletes and Family needed to go to T2 and take a shuttle back to T1.  This sure seemed like a catastrophe waiting to happen.  My wife graciously volunteered to drop me off at Swim Start at 5am and then she would drive and take the shuttle back.  Probably one of the smartest moves we made all weekend.  The shuttles were few and far in between.  There were athletes arriving at swim start with only seconds to spare.  Not bueno!

The temperature that morning was in the high 30's, low 40's.  Saving grace was the fact that there was no wind.  The water temperature was 74.2.  Yes, wetsuit legal.

As soon as there was some light, we jumped in the water to warm up.  I did for about 15 minutes.  It felt good.

My wave was off at 7:04.  First age group wave of the day.  This was a blessing because I didn't have to wait around in the cold air.

The water was beautiful.  Clear as could be.  You could see the bottom of the lake for the first 25 yards or so, the rest of the swim, you could see your hands.  Also, it didn't smell or taste of fish or diesel.  It was a pleasant swim.

Other than the swim in Augusta three years ago, I have never broken one hour on the 1.2 mile course.  I say "other than Augusta" because I don't count that one.  The river current is responsible for most of my speed. The Army Corps of Eng. had raised the water level by opening up the dam, as they do every year for this race, to increase the flow of the river.  Today in Branson, my official swim time was 57:10.  It was going to be a good day!

T1

All of our Swim gear would be transported by the organizers to T2 after all bikes left.  Because of this, we had to leave all of our stuff inside a plastic bag, marked and tied.  This is just what someone who has a slow T1 time to begin with does not need.  It took me 9:29, but I got out.

BIKE

Left "Bike Out", rode 100 yds out of the parking lot and turned left.  Rode about 1/2 mile and then the "hills" began.  After that point until mile 50'ish there was not a flat section on any road.  You were either going up or going down.

It didn't take long to find out why this race is defined by this course.  I don't think that any words, or pictures will do this course justice.

Ironman 70.3 Branson Bike Course

Upon entering the infamous "Ozark Mountain Highroad" it became quickly apparent that today's plan would be one of survival.

The Highroad is a bit over 7 miles long.  We would ride this over and back, 2.5 times.  Each climb would be done twice, one (the longest) would be done three times.  All climbs are at category 5 climb, which means the climbs are at least a 3° but not quiet a 6° and they have to be at least .5 mile in length.  I can tell you that these were a lot longer than that!

Total elevation gain for the day was 7709 feet.

I took each climb, one at a time.  Did not worry about what was in the horizon, for I could not see it, it was either around the bend or over the mountain.  I climbed each climb using every bit of every gear I had.  I was able to keep a constant cadence and a steady, albeit slow, speed. Not once did I have to get off the saddle, but more than once I had to stop at the top to catch my breath and fuel up, for after the quick descend, there was another climb waiting for me.

As it always happens, the descends are fast, to fast.  I remember one time my speedometer read 40.5 mph.  Obviously moving at that speed you would get to the next hill quick.  It took a lot longer to go up.  Every time.  Amazing how slow distance adds up when your speedometer only reads 4.5 mph.

Physically I felt as good as could be expected.  I had to deal with a couple of issues, but dealt with them quickly and swiftly.  Additionally, several times the quads felt tight, almost to the point of cramping.  Again, I managed to keep these in check for I knew that the run would be tough if my quads cramped.

After exiting the Highroad, another huge hill awaited.  But that would be the last.  Or so I thought.  As promised, it would be all downhill from here, plus a relaxing flat that would serve to get the legs ready for the run.

I welcomed this change of pace.  The worst was over and I felt a sense of accomplishment.

Rode around a ball park, on the bike path, for half a mile, give or take.  Exit park, turn right.  Then BAM... surprise!  One more hill.  Not just any hill.  This was a stinking wall.  As per my Garmin, the grade here was 6.2%.  It was such a surprise that I didn't have time to react, barely had time to shift to proper gears.

I considered un-clipping and walking the bike up the hill, but at 1 mph that would have been disaster.   So I took a deep breath, got off my saddle (for the first time today) and made it to the top.  I had to stop.  My quads were on fire.  I could see the knots and they were big. All the saving I had done during the previous 55 miles gone!  Spent!  Quads were shot.  The run would be hell!

Bike time:  4:24:43 (actually faster than I had thought)

T2

The quads were hurting so bad, I almost fell to the ground when I got off the bike.  But I didn't.  Gingerly walked to my spot, racked my bike and changed gear.  Couldn't sit down.  I knew if I did, I would not be able to get up again.  Total T2 time was 3:22

RUN

As I left T2 my wife Monica was waiting for me with a huge smile, a great bit "attaboy", two thumbs up and a "So proud of you.  I love you".  All I could say in return was "Damn, that was hard"

I started running slowly, my feet were actually moving the way they were intended to move.  Until about half a mile down when the quads erupted again.  This happened in front of the biggest crowd I had seen all day.  How's that for timing.  "Never let them see you hurt" I always say.  So I sucked it up and made it out to a less crowded spot.  Walked some to get the cramps out.  This proved to be the theme of the run:  run some, cramp some, walk some, repeat.

Three loop courses are brutal.  Specially if the first two loops take you by the finish line.  But again, with every step I realized I was getting closer to the finish line.  Yes, the pain was intense but I've been there before, I've dealt with it before, I would do it again today.

The last loop didn't hurt so bad.  I was going from aid station to aid station.  I would thank the volunteers and high five most of them.  This made the last 3 miles plus more bearable.

And then there it was.  The finish line.  Run time:  2:54:10.  Ironman 70.3 Branson is in the books.

CONCLUSION

A race like this cannot be compared to any race because there are no races like it.  Other than the swim portion, nothing is equal to or even comes close to being equal to.  So comparing times against other performances would be useless.  I realized this early on and this was one of the factors which helped me "finish" the race.  Had I attempted to make a specific time, I would have been toast.  I'm glad I did not.

Here in Middle Tennessee we train in what we considered a pretty hilly terrain.  We have access to The Natchez Trace, which by all accounts is very hilly.  But nothing, absolutely nothing around can prepare you for what this course throws at you.  You just do the best you can and pray it was enough.

Word on the street this weekend, and this is not confirmed, is that this event will cease to exist.  This was probably the last year for Ironman 70.3 Branson.  In my estimate, there were no more than 800 athletes signed up and of those, more than a handful did not show up.  Although this event was well organized, it felt short of what I've come to expect from the Ironman events.  Small details that make a big difference were just not there; No name on the bib.  Not enough medals for the participants (although they did promise to mail them).  Not enough shuttle buses for athletes and family.  Not enough porta-potties.  I can see where the budgets were cut, and this made a difference.

My coach told me on Sunday after the race that I should be proud of having conquered the "toughest course on the 70.3 circuit".  He told me that I have earned "bragging rights".  I put this experience right up there, next to my Ironman finish as a highlight of my triathlon career.

So what's next?  Not sure what's out there.  I do know one thing's for sure... picking "me too" races, well that's not for me.  Any suggestions?

About The Off-Season

As triathletes and runners, do we have such a thing as an "off-season"?  We may look forward to less training, in volume and intensity, but can we afford to take "any" time off?

For me the answer is no. Not that I can't afford to take the time off because I sure I could, but I don't really want to sit around and do nothing.  After I finished Ironman Louisville I took what seemed to be just a few days off.  Mostly to rest my mind and refuel my spirit, to ponder and enjoy the immensity of what I had just gone through.  Yes, they were tired.

When the time came to get back to training I asked my coach to train me to run a sub 2 hour half marathon.  For those of you wondering what the big deal is... well, for me it's huge in two ways.  One, I have never trained or raced for time. It has always been to "finish" doing the very best I could.  And second I ran a 1:57:something three years ago and have not come close since.

I have three half marathons on my schedule already, but I have given up the idea of a sub 2 hr for a couple of reasons.  One... my heels are killing me. This is the first time ever I have to deal with pain, not discomfort but pure, intense pain.  Self diagnosis:  Plantar Fascitis.  I have a doctors appointment but not till mid November.  Don't they know we need things repaired, like today!  And second, running for time was stressing me out to no end.  I was not enjoying my training runs, at all.  This is not acceptable.

Another item on the off-season schedule is to plan next year's schedule.  I have started on that.

 

2012 Wish List

As you can see this schedule is not set in stone.  It has been written on a dry erase board so that it can be modified.  One thing is for sure, I plan on at least two Ironman 70.3 events.  The first one will be the Florida 70.3 Ironman on May 12th and the second is yet to be determined.

Strength Training will also be a big part of my off-season.  I did P90X last year and was extremely pleased with the results.  I have already started again, but I have added a few Insanity sets to the mix.  Just to keep it interesting.

I will train my weaknesses. I will concentrate on improving my swim.  It is still by far my weakest link. This does not mean that I will swim mega laps, for improvement in the water will only come from improved technique and this can only be achieved through drill specific sets.

During the past twelve months I learned more about Nutrition than I have during my entire life.  I am going to continue working on improving my eating habits.

And not last but definitely the most important part of my off-season will be my family.  During this year, they sacrificed a bunch to help me achieve my goal and dream.  When deciding what to do at any particular time, they will be the first choice.

So the plan for this triathlete's off-season is simple.  Family first, then whatever happens.  No structured training, no specific goals.  I will run for the fun of it, I will swim for the heck of it and I will spin/bike just because.  I will not stress.  I will not worry.  I will be happy!

What is your plan for the off season?  What will you do?

(BTW... Please click "like" on the top of the right side panel ->>> to "like" my facebook page.  Thanks!)

About Being Fit vs. Being Healthy

Of course you're fit.  You swim, bike and/or run for hours and miles at a time.  You can out-endure anyone close to you without even trying.  Your physique is envied by models everywhere.  You can lose weight without even trying and your body fat percentage is the goal of every top professional athlete.  Yes sir.  You're fit alright.

But are you healthy?

I have been thinking about this for a while now and even more so after the unfortunate death of a triathlete at the start of Ironman Louisville this year.  Of course we're fit, but are we healthy?

Those of us that got a late start in the sport, have a lot of ground to make up.  As for me, I was overweight (198 lbs), in pain from bulging, herniated and ruptured discs.  I have had numerous surgeries on my toes and ankle, leaving a constant nagging, if you will, on my lower extremities. Add to that the fact that I have high cholesterol due to family history and the very unhealthy diet that I followed for many a day.  In 1988 I had an asthma attack which landed me in the emergency room, at which point my cholesterol was discovered to be over 500; "a walking heart attack" I was told I was.

In 2006 I turned the corner and saw the light.  It was there blinding me, much like a train coming at you in a tunnel.  I did not want to be in pain any longer.  I wanted to watch my daughters grow, get married, have kids.  I wanted to travel with my wife; go places and do things only imagined impossible up to that point.  So I joined a gym.  I was 52 at that point.  I decided to get fit.  And healthy.

I changed a lot of my habits.  It was hard, but it had to be done. No ifs, ands or buts. It had to happen.  And slowly I started loosing weight, cholesterol started coming down hard (and staying down), pains turned to aches which are easier to manage.

I began to get fit.  But was I healthy?

My doctor suggested I see him twice a year vs once.  Due to the new stress I was putting on my body he wanted to make sure my ticker was ticking just fine.  I obliged.  He was keeping a close eye on me, for which I was very thankful.

I have done a couple of stress tests over the past couple of years.  Surprising the heck out of the techs performing the procedure.  So, as far as we can tell... yeah I'm fit and I'm healthy.

Most of the deaths at triathlons occur in the swimming leg of the event.  There's just to much going on at that point for an unhealthy heart to handle.  I understand that all the tests in the world cannot guarantee diddly-squat... but you know what?  I like my chances now a whole lot better.

Which brings me to the point...  Of course you know you're fit, but do you know you're healthy?  Go see your doctor more often.  Don't ignore, as much as us Type A personalities want to, unusual pains.  Chances are that they're nothing, but why take the chance?  When was the last time you had a stress test?  Call your doctor's office, have them schedule one... today!

Yes sir, you're fit alright.  But are you healthy?

P90X ~ Week 2

It has been said that it takes two weeks to create a habit.  If that's the case then a new habit I have created, or at least I hope I have.


Last week I touched on the fact that I'm not an early riser.  This week I'm here to inform you that I am well on my way to conquering this for each day this week it got easier than the day before.

I had planned to do week two just as I had done week one and following the plan outlined in the P90X schedule.  However, after receiving instructions for my swim, bike and run workouts from my coach, I knew that something would have to change.

I researched on the Internet how others in my situation were handling this.  It is important for a triathlete to keep his base during the off season, so getting in the water, on the bike and hitting the pavement for a run or two is something that must be done.  I came across an article that talked about the "P90X Hybrid" program/schedule for triathletes.

In a nutshell, it incorporates basic tri training with P90X, replacing cardio workouts with swim, rides and runs.


This is what what my week looked like:

Mon:  Chest and Back & Ab Ripper X (am)
           Spin (pm)
Tue:  Plyometrics (am)
         Swim (pm)
Wed:  Shoulders and Arms (am)
          Ab Ripper X (pm)
Thu:  X Stretch (am)
         Spin (pm)
Fri:  Legs and Back (am)
Sat:  Run ~ 7 miles
Sun:  Rest


The strength portion on the workouts seems to be improving everyday.  It feels a lot easier to do more reps, so much so that for a couple of sets I had to increase the weight used.


The pull up is where I've seen the most progress.  On Friday during the Legs and Back workout, there are four different pull up routines, two sets each.  From last week's workout to this week's there was an improvement of two to four extra pull ups.

I was a bit timid about the run on Saturday for I was not sure how the knees and legs would feel after two full weeks of P90X.  Much to my surprise and delight they felt great and as it turns out, it was one of the most enjoyable runs I've had in a while.  It just felt good.


This coming week is another week of identical sessions.  I am looking forward to more improvements.

Quintana Roo Seduza Vs. Cervelo P2

As I have made the decision to embark in the quest to complete the Louisville Iromnan 2011, I also realized that it was time to shop and acquire a new tri bike.  I have been riding on a road bike for the past three seasons.  I have enjoyed my Felt Z80 for it has taking me where I've wanted to go.  But now it's time to upgrade.

I've researched brands, models, components and more important pricing.  Yes, pricing is a big issue.  I do not want to overspend, I do not want to underspend.  Once I learned that for my goals I should be prepared to spend between $2,000 and $3,000 I set out to find options.

I visited with my  local tri store, ACME Multisports in Goodlettsville, TN. several times.  I asked 1,436 questions and they answered them all, every last one of them.  Thanks guys!  The options were narrowed to two:  The Quintana Roo Seduza and the Cervelo P2.

I have also done my homework and read several reviews online, both bikes fared pretty much the same.

There are three "major" differences between the QR and the P2.  As explained to me these are:  The handle bars, the front derailleur and the seat.  Apparently the P2 version of these is what justifies the price difference.  Everything else is pretty much identical.

On Thursday, July 1st I took the QR out for a 15 mile ride.  On Saturday, July 3rd I took the P2 for the identical 15 mile ride.  I also did a 15 minute brick (run) immediately after each ride.

This was the first time I would be on a tri bike for any distance.  It took me about a mile or so to get comfortable with the machine.  After that it was just a matter of getting the feel for it.  How would it shift, how would it pedal, how it handle, how would it turn, how would I feel on the aero position?.  The QR was delivering up to my expectations.  The pedaling and the shifting were smooth as silk. The effort to turn the wheels was dramatically easier than on my road bike.  I guess this is what a tri bike is supposed to do.

The aero position took some getting used to.  It felt like I was going to fly off the bike.  I sat back on the saddle but the pedaling was not as smooth, so I moved forward (as instructed) and it became better.  After a couple of miles, I became one with the bike and I continued with my test drive.

Somewhere along the ride I thought it would be smart to do a brick following my ride.  How would I feel after the ride?  Would the bike make a difference?  The answer to this was a surprising one.  The first half mile or so, my lower back was bothering me.  It had never done that before.  After the adjustment, the run became easier than it had ever been following a bike ride.  So yes, the bike did make a difference.

Then it was the turn to test the P2.

I set out to do the same, identical ride.  I wanted the conditions to be as equal as possible to make a smart, informed decision.  I rode the same route, I ran the same brick.

Everything I found on the QR I found on the P2.  No difference in the pedaling, no difference in the shifting, no difference in the handling.  So, at this point I set out to do the only thing I could.  I wanted to find $800 worth of difference.  I couldn't.

The decision was made.  I went with Quintana Roo.  One minor add-on.  I bought the Cervelo saddle!  This was more comfortable.  For the money, I feel I got the best bike.

2010 - Decisions, Decisions!

Putting together a competition schedule for next year has not been easy. Many factors have to be considered before making the final commitment to any one event. Most of these have to do with the travel factor. Will these events require more than a one night stay? How far a drive is this event from my home? These are not as big a deal as the fact that work schedule (vacations) and my daughter's senior year (college) soccer (Belmont University Lady Bruins) schedule will have to be seriously considered.

I would like to participate in at least one Marathon, a couple of Half Marathons, one or two 70.3 Ironman Triathlons, one or two Olympic Distance Triathlon and a couple of Sprint Tris. Add to this the obligatory 5 milers to support local causes.

The year will begin in form with the Goofy Race and Half Challenge on January 9&10 at WDW, Orlando. For those that are not familiar with this event it's a Half Marathon on Saturday, January 9th and a Marathon on Sunday, January 10th. This Half and Full will not be counted towards my 2010 goals! Or maybe they will!

First off I have two 70.3 Ironman in my sights. I would like to return to Augusta and I am considering the Steelhead. The Augusta 70.3 simply because I would like to see improvement on this year's time and the Steelhead because the timing and location are right.

The one obstacle with Augusta is that on that same weekend, Belmont Soccer has two games and it would be a big deal (to me) to miss either. The Steelhead is on a date (July 31) with no conflicting events. Additionally, this event is held in Benton Harbor, MI and it would be sort of like a homecoming to me. I went to high school in St Joseph, MI which is the other half of the Twin Cities, St. Joseph/Benton Harbor, MI. The event expo is held at Lake Michigan College, school which I briefly attended. As far as the distance, they're both almost equidistant for driving. 408 miles to Augusta, 459 miles to Benton Harbor. Hotel reservations have been made for both, will make a decision soon.

Regarding shorter distance triathlons, I am looking at Chattanooga Waterfront Tri on July 11th and Music City Triathlon on July 25th. Both of these are Olympic distance events. One issue with these is the timing. If I choose to do the Steelhead (July 31) it would make sense to choose the Chattanooga Waterfront as well.

I will go back to the Mach Tenn Sprint Tri and to the Mountain Lakes Tri. I did both this year and enjoyed them. Again, I'm looking for time improvement.

And as far a running events are concerned, I will run the Country Music Half Marathon in Nashville and the St Jude Memphis Half for sure. I have registered for the lottery for the NYC Marathon. A decision on which events I will run will be determined by whether or not my number comes up for NY. Should I not win a slot in NY, I am seriously considering San Antonio, Chicago or the MCM.

One Month Later - What Did I Learn?

Just 30 short days ago, I completed what has been one of the most amazing events in my life. Ironman 70.3 Augusta. Amazing because the whole journey was just beyond anything I had ever, physically and mentally, experienced.

On my last post I described as best as I could how the day went. Those thoughts were better captured when the event was still clear in my mind. During these past four weeks I have had the opportunity to mull over the whole experience.

So, what have I learned?

I learned that the sometime physical pain and often mental anguish was totally worth it.
I learned that I can push myself to do things never thought possible.
I learned that without the help and support of my family, this would have been impossible.

And hopefully I have learned from mistakes or rather, the experience.

Here are some things I need to fix:

SWIM: Of all three disciplines, the swim is the one I have concluded I was most pleased with. Funny I should say this, but its true. I do need to work on a little speed and direction; need to keep it straight.

BIKE: I killed my overall time and damaged my run in the bike. My goal was to finish the bike in 3 hrs and 30 minutes. I finished in 3:32:37. So how was this wrong? Let me explain.

I set my sights on individual event times. So much for swim, so much for bike, so much for run. After seeing that I had crushed (crushed by my standards) my swim time, I thought if I kept my bike time in check, I would surpass my finishing goal time. This was the big mistake.

I started off on the bike at a pace that exceed 18mph for the first 4-5 miles and tried to keep it up for as long as possible. Towards the last quarter of the course, as expected the pace had dropped to somewhat over 16 mph but I was still on target. The course was hilly and the wind was strong. I had to work hard to keep up this pace, but I found within me strength to do just that. I finished the bike with a pace just a smidgen over 16 mph which gave me a time well within the margin of error from my goal time. Like I said, this was the big mistake.

I killed my legs; there was very little left for the run.

RUN: Mile one of 13.1 was the only mile without pain. I understand now, why. This I can fix.

So, what will I do different next time?

I will concentrate and work towards an "overall" finishing time, not individual event times, understanding that sacrificing a little bit here, a little bit there, I will come out ahead in the long run.

I will also ride pre-race day, if possible, the bike course. At least I will drive it. There cannot be any surprises.

One question that has been asked often is if I will attempt an Ironman? The answer today is a definite... Maybe!

I have to solve three issues before seriously considering such a task. First, I have to learn to swim straight. Second, I have to answer the cramping questions and third, I have to upgrade my bike. When all these are resolved, I will possibly, most likely, almost definitely go for 140.6!

Ironman 70.3 Augusta Bike Course

I've been reading reviews and reports from folks that have been on this course and it seems that the overall consensus is that the course is challenging at points but doable and enjoyable for the most part. Total elevation gain is 974 feet... over 56 miles. Comparing it to last week's Mountain Lakes Triathlon, the total elevation gain was 718 feet...over 16.2 miles this course doesn't seem that bad, or is it?

According to a report on BeginnerTriathlete there are a couple of climbs to watch out for, one is a quarter miler at 5-6% around mile 17. A couple of miles later a couple 3-5% about 1/4 to 1/2 mile in length. A short 75-100' long 8-12% climb right before the long stretch home. The last 7 miles have a drop of 300' in elevation! There are other climbs scattered throughout the course but nothing to be concerned about. Several descends throughout the course, most of which are of the 3-5% variety, one of which will allow you to hit 40mph!