Question:

For me it is double it and add 30 minutes. – Hide quoted text — Show quoted text – the "rough estimate" is to double the time and add an hour- but that assumes similar course and conditions and conditioning…

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Kevin – A few more data points: May 99 – Wildflower – 5:03 Aug99 – IMC – 11:06 Oct99 – IMH – 10:38 Double it and add an hour sounds about right to me. gordo

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Re: ironman vs half ironman For me its double it and take off (!!!!) half and hour. There is no rule – do and and enjoy it. Chris Eversfield Chairman  -  Team Volcano International http://www.btinternet.com/~dra – Hide quoted text — Show quoted text – Dont tell my charming wife, but all this talk has me thinking about doing the full distance IM. So, my question is, how do IM times compare to 1/2 IM times? For someone who can do a 5 1/2 hr 1/2, what can you expect (given decent conditions) just wondering…. Kevin Before you buy.

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Dont tell my charming wife, but all this talk has me thinking about doing the full distance IM. So, my question is, how do IM times compare to 1/2 IM times? For someone who can do a 5 1/2 hr 1/2, what can you expect (given decent conditions) just wondering…. Kevin Before you buy.

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It has been in my experience of doing both 1/2s and fulls and talking to others, the times are really hard to compare.  I know some people slow down tremendously from a 1/2 to full while others splits have gotten better.  In my humble opionon, there is not a magic way to do that like running… stefan – Hide quoted text — Show quoted text – Dont tell my charming wife, but all this talk has me thinking about doing the full distance IM. So, my question is, how do IM times compare to 1/2 IM times? For someone who can do a 5 1/2 hr 1/2, what can you expect (given decent conditions) just wondering…. Kevin Before you buy.

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the "rough estimate" is to double the time and add an hour- but that assumes similar course and conditions and conditioning…

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Apples and oranges, really. My best time at Wildflower Long Course is a 6:21.  My best time at IMC is 12:10.  It amazes me to consider that I did a full in less than double the time for a half, BUT, Wildflower is no ordinary half! On the other hand, my best time at the 1/2 Vineman is just under 5:40. Double that and you have 11:20.  Add half an hour and you’d get 11:50. Can I do an 11:50 IM?  Hmmm.  I’d like to think so.  Maybe some day….. Anyway, it’s just so hard to guess because courses in various half and full IMs are so different.  Not to mention the experience factor with the longer distance, which can make an enormous difference. So this doesn’t answer your question very well, but I guess I’ll go with the fellow who said "Double your 1/2 time and add half an hour."  That’s a nice conservative guesstimate. Dont tell my charming wife, but all this talk has me thinking about doing the full distance IM. So, my question is, how do IM times compare to 1/2 IM times? For someone who can do a 5 1/2 hr 1/2, what can you expect (given decent conditions) just wondering…. Kevin

– Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "Real triathletes don’t draft." http://www.stanford.edu/~brooksie *New to triathlon?  Check out Hulaman’s Simple TriTips:  http://www.hulaman.com/triathlon/tritips.html    

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Question:

Just wondering if anyone else will be doing the Wool Capital Triathlon next weekend in San Angelo.  Think I’ll have another go at it, complete with it’s "run from hell"….. (The latter because the temp will be over 100F, gravel road, with the first 3 miles all uphill.  Wear old shoes ’cause the dust and dirt will age good shoes real fast…) John

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Just wondering if anyone else will be doing the Wool Capital Triathlon next weekend in San Angelo.  Think I’ll have another go at it, complete with it’s "run from hell"….. (The latter because the temp will be over 100F, gravel road, with the first 3 miles all uphill.  Wear old shoes ’cause the dust and dirt will age good shoes real fast…) John

I’ll be there. It’s my first Oly, and I’m kind of nervous. I am trying to keep in mind Tri-Baby’s advice that the first time you try a new distance, your only goal should be finishing. Vanessa "not that I was blazingly fast at sprints" Smith

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good to here there will be someone helping me make sure all the triathletes make it across the finish line. have fun…take it easy…a few hints for this tri The swim is in very warm water. Watch out for dehydration while swimming.   hydrate before – usually no wet suits. The bike is mostly flat… The run is tough…very tough…take it easy.  I usually hot, windless, somewhat humid and cross country-ish.  Sandy and hilly dirt roads. Assuming they didn’t change the course this year. Best advice…kick back and enjoy (if there is such a thing). joe In article <Pine.SOL.3.91.990802101909.21582A- – Hide quoted text — Show quoted text – Just wondering if anyone else will be doing the Wool Capital Triathlon next weekend in San Angelo.  Think I’ll have another go at it, complete with it’s "run from hell"….. (The latter because the temp will be over 100F, gravel road, with the first 3 miles all uphill.  Wear old shoes ’cause the dust and dirt will age good shoes real fast…) John I’ll be there. It’s my first Oly, and I’m kind of nervous. I am trying to keep in mind Tri-Baby’s advice that the first time you try a new distance, your only goal should be finishing. Vanessa "not that I was blazingly fast at sprints" Smith

Share what you know. Learn what you don’t.

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Question:

Is there anyone who has done this race and can give me a good idea of what to expect. I have not signed up for it an have been a little lax in training. So any advice out there could help me make my decision. In addition – anyone that has done the Rye NY USTS race?  please provide me some feedback on this one as well. Thanks. Share what you know. Learn what you don’t.

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In addition – anyone that has done the Rye NY USTS race?  please provide me some feedback on this one as well. Thanks.

Sorry but I don’t know much about the West Point race, but I’ve done USTS Westchester lasy year. Although the course is a bit strange, the swim isn’t bad at all. Just pay attention to the officials at the meeting when they talk about the course. The bike is a series of rolling hills through Westchester and nearby Connecticut. The hills aren’t big, but are numerous. The run starts out onto nearby rye, with one or two short hills, with the last 1.5 miles going through Playland itself. Hope this helps.                           |26      | IMC’96: 10:36:37          |   Fe   |   IMNZ, IMC ‘99 IMC’97: 10:42:53          |        |                  "THE BEST ELEMENT OF RACING"

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Question:

Course it does, that’s what makes it so much fun — Phil Squire Went for it in Roth 98. 11:29:42 http://w1.116.telia.com/~u11602093/NEW/homepage.htm ICQ 11599162

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In training when doing the bricks as mentioned elsewhere, try a variety of things when you are on the bike during the last few km of the ride.  For instance, try standing and stretching on the bike.  Try spinning at a higher RPM (even if you need to drop down a gear). Everyone, regardless of level, has trouble in the first km of the race.  If nothing else, getting accustom to this in training will get your mind ready.

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Bobbi OT says… Help!  I have my first sprint triathlon in a week and a half and I just can’t seem to get the hang of running after swimming and biking.  Although I am a marathon runner (albeit slow), I have the hardest time on the run.  I’ve only been "training" for the tri for a month now.  It was a dare.  Last week was the first time I could swim the whole swim without a break.  But, everytime I get off the bike, my legs lock up and I could walk faster than I can run.  I have tried starting really slowly, but I never get into the groove.  Any suggestions?

Congratulations.  You’ve just discovered one of the biggest challanges of triathlon.  The only things I can suggest is that when you come to the end of the bike leg change into an easier gear and spin a little faster(This will help your legs) and keep doing bike/run transitions.  The more you do the easier it will get. AJ

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Help!  I have my first sprint triathlon in a week and a half and I just can’t seem to get the hang of running after swimming and biking.  Although I am a marathon runner (albeit slow), I have the hardest time on the run.  I’ve only been "training" for the tri for a month now.  It was a dare.  Last week was the first time I could swim the whole swim without a break.  But, everytime I get off the bike, my legs lock up and I could walk faster than I can run.  I have tried starting really slowly, but I never get into the groove.  Any suggestions?

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You need to do some "Brick" workouts. Called for the feeling you get in your legs during them.  They consist of combining two events in one workout : for example, a bike immediately followed by a run or run-bike swim-bike etc.  This will help get your legs accustomed to the transitions. Another help for you would be to have a longer training period before your first race.   Good luck. Help!  I have my first sprint triathlon in a week and a half and I just can’t seem to get the hang of running after swimming and biking.  Although I am a marathon runner (albeit slow), I have the hardest time on the run.  I’ve only been "training" for the tri for a month now.  It was a dare.  Last week was the first time I could swim the whole swim without a break.  But, everytime I get off the bike, my legs lock up and I could walk faster than I can run.  I have tried starting really slowly, but I never get into the groove.  Any suggestions?

– D. W. Hancock     Software Development Pave Tech Inc.

Response:

Bobbi: I can appreciate what you are going through. When you say "lock up", I assume that you have very little leg turn over and not any real physical problems during this transition. Bike & Run in continuation (Bric) workouts will help your body adapt to this ackward transition. I have met many triathletes that feel the importance of running either long or hard during these (bric) workouts. I trained this way for about ten years, prior to being corrected by Paula Newby-Fraser during my first visit to the "Multi-Sport School of Champions". She stressed the importance of using these (bric) workouts as a slow and modest distance run after your long bike or interval bike day. Saving your legs for the actual running workouts. I would recommend that you try running 30-40 minutes slow after your long bike workout of the week. Over a period of time your body and mind will accept this transition a bit easier. Your background in running will actually expedite this process. Good luck with your first event. Don’t expect a miracle to happen in your last week of training. Relax and enjoy the day. If your like most first timers, you will become addicted and have many years to perfect this transition. Best regards, Keith Simmons Ironman Triathlon Wetsuits www.ironmanwetsuits.com (804) 288-6000

– Hide quoted text — Show quoted text -Help!  I have my first sprint triathlon in a week and a half and I just can’t seem to get the hang of running after swimming and biking.  Although I am a marathon runner (albeit slow), I have the hardest time on the run.  I’ve only been "training" for the tri for a month now.  It was a dare.  Last week was the first time I could swim the whole swim without a break.  But, everytime I get off the bike, my legs lock up and I could walk faster than I can run.  I have tried starting really slowly, but I never get into the groove.  Any suggestions?

Response:

try standing and stretching on the bike.  Try spinning at a higher RPM

This is something new.  I’ll give it a try.  Thanks!

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Help!  I have my first sprint triathlon in a week and a half and I just can’t seem to get the hang of running after swimming and biking.  Although I am a marathon runner

Just a detail, what cadens are you spinning the crank? The ideal cadens are about 90rpm because thats nearly the same cadens you use when you are running. When i first started with triathlon i had a hard time to spinn faster than 80rpm, outside, but on my indoortrainer i had no problems to rew 100 so i got me a cyclingcomputer that showed cadens and i began working on higher revs, to day my cadens are about 97rpm and thats ideal for me. Good luck// Owe Trader, Sweden.

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Question:

Just purchased an Ironman Tri watch for $40 bucks. You program it via your PC..very cool. I’ve had it in the pool, no problems!!

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My experiences with owning  the Timex IronmanTriathlon  watch for about 2 years: Good  things – lots of laps – I can update my log once a week Dual time zone – very useful for traveling and flying airplanes Average/best lap time calculation Stands up well to a beating Can use it swimming, cycling or running LOTS of alarms Bad things – changes time zones all by itself sometimes after about 6-9 months, pressing the light switch turns  the display off (battery too low) or worse, resets the watch. Diary thing hard to use, and it keeps resetting to the time display unless you press another button – not good for tel. numbers My second strap is now tearing again, just at the hole where the pin goes through All in all, I like it, I just wish it actually had a light you could use (without having to have a fresh battery) and the straps lasted longer.

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          yes, i’ve heard some people say that the ironman triathalon         is a good watch and i would definitely have to agree.  just         about every other runner i know has one.  therea re any         diff. models, just make sure to get one w/ indiglo and         probably at least about a 20 lap timer.  really nicely         made though…                                 -adam gerber

The only problem with timex—–Hit my watch on something and lost the ring surrounding the face—-probably a 25 cent part that snaps on. Could not find a replacement part anywhere, talked to timex and they do not sell or supply parts for repair. Aprox. cost for repair $26.50 plus shipping. Solution—bought new watch for $40.00, put old watches numbers on warranty card and will send it back in a couple of months. A lot of bull***t for a 25 cent part.

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I really like the Timex Ironman Triathalon watches – right now I use an INDIGLO model good to 100 meters w/100 lap splits.  I’ve run several marathons with it and swam occasionally and it’s held up well through all of that. Good luck! Can anyone recommend a good, water-resistant watch? What do you think about the CASIO Illuminator or TIMEX Triathlete series? (HAS TO be water-resistant)

I too have just purchased a Timex Triathlon 100 lap and love it! It will compare your recent results by date,best,avg. and also has a memo section where you can enter 10 pcs of important info which you may need later. It also has 1 large button on the bottom for start/stop and good size buttons on both sides for easy use. Get one! You’ll like it too!! Merry Christmas!

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          yes, i’ve heard some people say that the ironman triathalon         is a good watch and i would definitely have to agree.  just         about every other runner i know has one.  therea re any         diff. models, just make sure to get one w/ indiglo and         probably at least about a 20 lap timer.  really nicely         made though…                                 -adam gerber

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John, It was recently reported on the Dead Runners Society list that the Nike Triax 250 lap model (only?) has a bug.  It seems that when timing laps, the SECOND lap time will always be reported to be the same as whatever the first lap was, with 3rd, 4th, etc. lap times being reported correctly.  I have no direct experience with this watch;  am just passing on information which may or may not be correct.  Perhaps John would check his model for this defect and give us a report.   Owen McCall – Hide quoted text — Show quoted text – Can anyone recommend a good, water-resistant watch? What do you think about the CASIO Illuminator or TIMEX Triathlete series? (HAS TO be water-resistant) You don’t say how many laps you need, but for me, the clear choice was the Nike Triax series.  They have 26, 42, 120 and 250 lap models (or something in that range, the middle two are probably off somewhat).  The nicest thing about them is the huge display, and the off-camber format that obviates the need for rotating your arm to read the display; just turn the wrist.  It has an "Indiglo" type display, along with seven alarms, mutiple run entries, two time zones, and the ability to report best lap and average time per lap.  It’s water resistant to 100m.  Plus, it looks cool. Regards, John Wehman

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I really like the Timex Ironman Triathalon watches – right now I use an INDIGLO model good to 100 meters w/100 lap splits.  I’ve run several marathons with it and swam occasionally and it’s held up well through all of that. Good luck! – Hide quoted text — Show quoted text – Can anyone recommend a good, water-resistant watch? What do you think about the CASIO Illuminator or TIMEX Triathlete series? (HAS TO be water-resistant)

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Can anyone recommend a good, water-resistant watch? What do you think about the CASIO Illuminator or TIMEX Triathlete series? (HAS TO be water-resistant)

You don’t say how many laps you need, but for me, the clear choice was the Nike Triax series.  They have 26, 42, 120 and 250 lap models (or something in that range, the middle two are probably off somewhat).  The nicest thing about them is the huge display, and the off-camber format that obviates the need for rotating your arm to read the display; just turn the wrist.  It has an "Indiglo" type display, along with seven alarms, mutiple run entries, two time zones, and the ability to report best lap and average time per lap.  It’s water resistant to 100m.  Plus, it looks cool. Regards, John Wehman

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I’ve had the Timex Ironman watches for a couple of years now.  Only one problem–the Indiglo went out on one of them.  The store from which I bought the watch replaced it free–after I nagged the manager a little.  Timex, I’m told, would have replaced it at no charge also.  Other than this one incident, the watch has been totally indestructable–even for ocean swimming. Great deal for $50. Eric – Hide quoted text — Show quoted text – Can anyone recommend a good, water-resistant watch? What do you think about the CASIO Illuminator or TIMEX Triathlete series? (HAS TO be water-resistant) You don’t say how many laps you need, but for me, the clear choice was the Nike Triax series.  They have 26, 42, 120 and 250 lap models (or something in that range, the middle two are probably off somewhat).  The nicest thing about them is the huge display, and the off-camber format that obviates the need for rotating your arm to read the display; just turn the wrist.  It has an "Indiglo" type display, along with seven alarms, mutiple run entries, two time zones, and the ability to report best lap and average time per lap.  It’s water resistant to 100m.  Plus, it looks cool. Regards, John Wehman

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Newsgroups: rec.running Distribution: Lines: 52 X-Newsreader: TIN [UNIX 1.3 950824BETA PL0] I have also had the ironman timex for a few years now and love it.  The ONE BIG problem is the lap button.  I recommend getting the extended warranty.  They also have a new version out with a glowing green background that makes it a bit easier to read.  If you go to Walmart you can get them for 38$ and in California Best or one of the catalogs I saw a red and black version for 25$.  The price is great, but the button sucks. Good luck, Bill Perry Dept. Biological Sciences             University of Notre Dame               Notre Dame, IN 4656                 ph. (219) 631-4153           fax (219) 631-7413

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Can anyone recommend a good, water-resistant watch? What do you think about the CASIO Illuminator or TIMEX Triathlete series? (HAS TO be water-resistant)

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hi, I have been using Ironman 100 lap. I don’t use it in the waer, but it is 100 meters resitant…. It has more functions than I use and great price. The main bad thing, the display is small. Somewhat hard to read, second, I am not sure the quality control is very good. I lost one of the buton (the lap one), got it fix under waranty but the watch I got in return has two problems. This was in the midle of the marathon training, so I decided to keep it anyway…. Not a great deal. But when it works the way it is supposed to, I love it. Pascal.

: Can anyone recommend a good, water-resistant watch? What do you think about : the CASIO Illuminator or TIMEX Triathlete series? (HAS TO be : water-resistant)

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Question:

I am an ROTC cadet soon to be an INFANTRY officer!  I am responsible for training the cadets in our unit.  I am also an experienced competitive runner and triathlete.  However, I have a problem. We meet three mornings a week at 5am for physical training, which consists of mostly push-ups, sit-ups, and running.  Once we have finished the other exercises, we generally only have 45 minutes left for the running. Unfortunately, most of the cadets do not enjoy the running and I cannot convince them to run on the other days of the week. I am trying to get them in the best running shape I can for a 2-mile run in a  physical fitness test they will be taking in mid-June.  This test will help to determine the rest of their careers!   I would appreciate any input anyone has on how to best train these cadets with the limited time I have.  I have some ideas from my experience, but would like to hear more input.  (I already know these will never be Olympic runners, but it is important for them to do well) Thanks in advance! Dave

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Greetings Soldier, As a former Marine I familiar with your problem. The best bet is to do some variation of the Runner’s World beginner’s training program. A combination of Run/Marching ( walking for civilians). Start by marching for 4 munitues and Running for 2. Do this 3 times. Increase the running while decreasing the marching time and until the troops are running for the full half hour. Then increase the overall running time to fill the 45 minute time with running. This will probably get them to running about 4 to 5 miles. This should give them to endurance to be able to run the 2 miles  fairly quickly ( especially by Army standards, just kidding!!)  You can download the entire program at: www.ruunersworld.com look for the beginner’s program. Be well! Reggie aka Racer X, Los Angeles

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Unfortunately, most of the cadets do not enjoy the running and I cannot convince them to run on the other days of the week.

        But you can make them do whatever in the realm of training on the three days you have them, right? I am trying to get them in the best running shape I can for a 2-mile run in a  physical fitness test they will be taking in mid-June. I would appreciate any input anyone has on how to best train these cadets with the limited time I have.

        I would look up the time required to "max" the 2-mile run (Am I correct in thinking that below a certain time is considered 100% satisfactory?) and divide by four to get 800m paces.  I’d then have them run 4×800 two days a week with this pace as the goal, allowing about 4 minutes of rest in between (just enough time to very slowly jog a lap after everyone gets done).  The other day I’d just go for a 40 minute run.         If this test isn’t until June, I wouldn’t start this routine until April.  Until then, 40 minute runs will do.                                                         – Bret Jensen

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I am an ROTC cadet soon to be an INFANTRY officer!  I am responsible for training the cadets in our unit.  I am also an experienced competitive runner and triathlete.  However, I have a problem. We meet three mornings a week at 5am for physical training, which consists of mostly push-ups, sit-ups, and running.  Once we have finished the other exercises, we generally only have 45 minutes left for the running. Unfortunately, most of the cadets do not enjoy the running and I cannot convince them to run on the other days of the week. I would appreciate any input anyone has on how to best train these cadets with the limited time I have.  I have some ideas from my experience, but would like to hear more input.  (I already know these will never be Olympic runners, but it is important for them to do well)

I’d suggest figuring out a way to make it a competition. Don’t just run them. 4 person, 1/4 mile relays, with the last finishers doing push-ups. Group cadence runs with fartlek scrambles (i.e. "OK, sprint to the next phone pole. Last 5 do push-ups.") etc…… Mike "TriBop" Tennent WebRunner Running Page — Southeast USA Race Calendar 200+ listings. Beginner’s FAQ, Software Download the WebRunner Racing Utilities   http://www.webrunner.com/webrun/running/running.html

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Question:

Hi All,   The swim course was shortened due to cold (64F) from 1k to 750m (though more like 900m), bike still 28k and run shortened to 6.3k. The results as I remember. Elite men 1. Jasper Blake ~1:16

U of Guelph student. Jasper proves that short people can be extremely fast. 2. hmmm…. mind is blank 3. Phil Coldrey 4. Rich Pady first four guys within 2 minutes Elite Women 1. Lisa Bentley                                     2. can’t recall name… finished second to Karen Smyers at pan-am games

Her name is Kirsti (sp) Otto of St Catherines. Did extremely as a world junior (top 5, 3 years straight) 3. Patti Simpson                                

TriDork

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     …anyone have any results or a report from this race yesterday?                                             cheers, Bill WebberI am kind of surprised that Graham Frasier doesn’t have a web page going.

Although last year he got them into Triathlete’s Result’s section pretty quick. I didn’t copy any of the results down, and couldn’t hang around for awards, BUT, the water was c-o-l-d, and because of the rain earlier in the week, the (XC) run course was shortened by 2Km due to a big lake that had formed in one spot. So the winning time of 1:15:XX can’t really be compared with prior years. Augie Calabrese Set your bookmark pointers to Rochester Area Triathletes Home Page: http://www2.rpa.net/~rats

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My race was alright. First wetsuit swim. I can’t believe I was actually slower (SLOWER?) with a wetsuit on. Not a bad bike. I have to thank the Cyclepath guys for loaning me a wheel for the race. My mountain bike tire blew before the race and I discovered a good sized hole in the sidewall.

Did your tire blow as you were walking your bike to the transistion area. I was standing in line for the port a potties, you walked passed then about 10 seconds later the tire blew. It scared the day lights out of all us standing in line.  Most races don’t have booths carrying mountain bike slicks or even tubes so let this be a lesson for everyone " Check that equipment BEFORE race day."

Glad to hear that you were able to race. TriFiend

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     …anyone have any results or a report from this race yesterday?                                             cheers, Bill Webber

Response:

Hi All,    The swim course was shortened due to cold (64F) from 1k to 750m (though more like 900m), bike still 28k and run shortened to 6.3k. The results as I remember. Elite men 1. Jasper Blake ~1:16 2. hmmm…. mind is blank 3. Phil Coldrey 4. Rich Pady first four guys within 2 minutes Elite Women 1. Lisa Bentley                                     2. can’t recall name… finished second to Karen Smyers at pan-am games 3. Patti Simpson                                 I think the winning time was around 1:20. Lisa Bentley supposedly made up 3 minutes on the run. My race was alright. First wetsuit swim. I can’t believe I was actually slower (SLOWER?) with a wetsuit on. Not a bad bike. I have to thank the Cyclepath guys for loaning me a wheel for the race. My mountain bike tire blew before the race and I discovered a good sized hole in the sidewall. Most races don’t have booths carrying mountain bike slicks or even tubes so let this be a lesson for everyone " Check that equipment BEFORE race day." The run was pretty good over a half paved half cross country trail. (However, for those who have done the race the new shortened run did NOT include the infamous hill. YEEHAAAA!) My achilles started to tighten up around 5K into the run so I eased in to the finish. I don’t want the Achilles Tendonitis I had last year to act up. All in all not a bad race for the first of the year. Lessons learned: 1) Get comfortable in your wetsuit. I never felt quite right on the swim and my time reflected that fact. 2) the 10-15 minute bike commute to work is NO substitute for bike training. I haven’t been on the racing bike in more than a month and my split and tiredness of the run were indicative. 3) This sport is fun. Even more fun when you travel down with friends and hang out with people you know after the race. Cheers, Al — Al Brown             |               __o      o   |If the Professor can       Dept. of Chemistry   |  ___^o_     _ <_     <|  |make a radio out of a UWO                  |   SWIM     (_)/(_)    /  |coconut, why can’t he

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Question:

I will be traveling to the Houston area ( Baylor Medical Center) during the month of February.  I would appreciate any info from any of the locals about triathlete groups, clubs, masters swimming groups etc. to train with during my tour in Houston. Appreciate responses by E-mail. Thanks,   Rob Chance –

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I will be traveling to the Houston area ( Baylor Medical Center) during the month of February.  I would appreciate any info from any of the locals about triathlete groups, clubs, masters swimming groups etc. to train with during my tour in Houston. Appreciate responses by E-mail. Thanks,   Rob Chance

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   I’m doing my first Ironman this year.  Although I’ve watched the NBC telecasts of past races repeatedly, it is hard to tell exactly what the bike course elevation profile is.  Does anybody have an elevation map of the Kona course?  What is the grade on the steepest hill?  What gearing do people ordinary use for Kona?

Tim (and anyone else who cares to read about the course), Sorry, but I don’t have any course elevations for the Kona course. But I will add to what Todd Gerlach wrote, hopefully giving you a slightly different perspective. I know you didn’t ask about the swim, but I want to throw in a little info anyway.  The swim is unlike any other swim I have ever done. Normally, people spread out after 100-200 yards in a swim.  That is not the case here.  Think about having a single wave of 1400+ people, none of whom are bad swimmers (at least not as bad as you find in most triathlons). I didn’t have any room to maneuver until after the turnaround, where I worked myself to the outside of the pack.  One thing to beware of is that salt water chafes.  Use vaseline (and don’t worry about it voiding the warranty on your wetsuit For a slightly different perspective than Todd Gerlach gave, I didn’t think the first hill (Palani Rd) on the bike was long at all (but my qualifying race was in the Sierras).  It is pretty steep, but it only lasts a couple blocks, and there are spectators all over the place cheering for everyone.  But do make sure you start in the right gear.   After that, the road rolls without any steep stuff until you start up to Hawi.  I don’t recall any appreciable gain or loss in elevation over this stretch (just rolling hills). The road to Hawi is a pretty gradual uphill, as Todd described.  I would like to add that the couple miles into Hawi can be killers, though.   Until then, the winds have probably been pretty light.  But as you get up near the tip of the island, there is no mountain on your side to break the winds, and you climb directly into them.  It can be a "catch-22" situation: if you stand to get the extra power, you feel like a sail for the headwinds.  The course description in the October Inside Triathlon has this backwards (claiming you get the headwind after the turnaround). The Queen K on the return trip was mentally tough for me.  We only had a light sidewind, but it was enough that you didn’t want to get out of the aero-bars.  This was fine for the flats and downhills, but a rolling course also has its share of uphills.  Also, people have spread out quite a bit by this time, so you don’t have the company of other competitors all around you (at least I didn’t). I completely agree with Todd that the hill on Alii Dr just before the Bike-Run transition is the nastiest on the course.  I wouldn’t call it long, but it is steep and is long enough that you will slow down to almost a walking pace and grunt your way up it.  And of course it comes around mile 110.  It is not uncommon to see some people walking up this hill. Judging from your results at nationals, I think you will be able to use whatever you used there.  The only hill that resembles anything at Columbia is the last hill before the transition.

I used the same gearing at Hawaii as I did at Columbia (39/53×12/23), although the courses really are quite different.  Hawaii is not as hilly as Columbia (on a per mile basis), but it wears on you a lot more than Columbia.  I could have gotten away with a 21 tooth cog at Hawaii, but wanted to save my legs a little bit for the run.   I appreciated being able to spin more and was very thankful for the 23 on the last hill.  Of course, you also can’t predict what the winds will be like. According to the literature that I was sent, the bike course doesn’t have any grades greater than 6% (but I bet the first and last hills are steeper).  According to my Avocet 50, there was 3400 feet of climbing on the course. I’ll also throw in my two cents on the run course.  In the first 8 miles, there are plenty of spectators, as you run along Alii Dr.  Mentally, that helps a lot.  But once out of town, you get to battle the Queen K again.  My biggest mistake on the run course was that I didn’t preview the "little" sidetrip down into the Energy Labs.  I was not mentally prepared for running 2 miles out and 2 miles back at this point. Once back on the Queen K, I did much better.  The last mile through town is a blast.  A good place for family to wait for you is at the corner of Palani Rd and Kuakini Hwy, just one block from the finish line.  They can walk that one block while you run ~2/3 mile down Kuakini Hwy and back Alii Dr. One piece of advice I was given when I received my slot 6 weeks before the race was, "There isn’t enough time to improve your conditioning, but there is plenty of time to hurt yourself."  Don’t go overboard in your training these last few weeks.  And when you are in Hawaii, note that very few of the people you see running along Alii Drive in the day or two before the race are wearing participant wristbands. Good luck and have fun! (And tell us all how it went!)                                         — John — John Walker                      Jackson & Tull Chartered Engineers

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        I’m doing my first Ironman this year.  Although I’ve watched the NBC telecasts of past races repeatedly, it is hard to tell exactly what the bike course elevation profile is.  Does anybody have an elevation map of the Kona course?  What is the grade on the steepest hill?  What gearing do people ordinary use for Kona?         Thanks in advance for replies from the knowledgeable. — Timothy Gotsick

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:       I’m doing my first Ironman this year.  Although I’ve watched : the NBC telecasts of past races repeatedly, it is hard to tell exactly : what the bike course elevation profile is.  Does anybody have an : elevation map of the Kona course?  What is the grade on the steepest : hill?  What gearing do people ordinary use for Kona? :       Thanks in advance for replies from the knowledgeable. : — : Timothy Gotsick Tim, the Kona course is fairly flat with some long gradual rollers. I do not know any specifics (elevations, grades) but I will try to describe the course how I remember it from last years race. After you leave the transition area you must climb a hill to get out of town and on to Queen K highway.  It is not that steep but is pretty long exspecially after beeing in the water for 50 min.  Once on th Queen K it is smooth sailing for the first 10 – 15 miles, mostly very flat or a slight down grade, great for getting warmmed up and snacking to get the salt out of your mouth. The next 20 miles have several ups and downs, however the hills are very gradualgrades and you really dont notice the ups and fly down the downs.  When you turn off Queen K (I dont remember the name of the road) you have a long fairly steep downhill to the turn to Hawi.  the road to Hawi is mostly uphill grade but very slight and ther are a few short hill to get oyou out of the saddel. Once you turn around at Hawi is is all down hill for 20 miles ( those you just came up).  I remeber staying in my 54-14&15  the whole time and just cruised. The return trip on the Queen K is much tougher because all of the fast downhillare now tough up hills and by this time the clouds are breaking and it is getting hot.  When you hit Kona you still have 9 miles to the transition.  The roads are rough but it is flat untill 1 mile from the transition where you must climb the worst hill of the day, very steep and pretty long. After that it is downhill to the transition and the marathon. I used a 43/54 12/21 for the race and only used the small ring from mile 80-95 when I started getting tired and through kona to get loose for the run. Judging from your results at nationals (BTW congrats on the TEAM USA quallifyingI think you will be able to use whatever you used there.  The only hill that resembles anything at Columbiais the last hill before the transition. I hope this helps.  I am sure you will love the race.  Best of Luck and train smart (I don’t care what other people say, I believe in long bricks ) Toddg Gerlach s

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Thanks for the response. The Net response was much more hardcore than the usual reader survey response. People on the Net know what the score is and have little patience for puff pieces or ad-driven editorial common in modern day sports mags. I don’t think new triathletes would be as opinionated. Most people want both pro and age-group race coverage, a good balance of each. One person said, however,  they don’t want a triathlon People Magazine. The race reports should also contain description of courses, history and  great photos. Equal men and women coverage Inside Triathlon got the votes for faster coverage of races than Triathlete. Triathlete got votes for better photos and its coverage of age-groupers. Some think that Triathlete is still too pro oriented and too thin, a quick read. Some people think Inside Triathlon is more of a bike magazine.  Lots of support for the old Triathlon Today. Most TT fans feel that Inside Triathlon has drifted from the hardcore/age-group format. Both Inside Triathlon and Triathlete came up about even as the preferred publication. (It seems most people get both.) You don’t trust the equipment/product reviews by either magazine. Since you rarely read a bad review, most feel it’s ad-related copy, not the real story and can’t be fully trusted. Not scientific enough, either. Some say the reviews only show what’s available, not what works. You want more how to articles: training, nutrition, race tips, more split times in results, and tactics and real-life success stories. It seems you can’t relate to some of the super-elite age-grouper profiles, either. You like stories of people who gradually moved up the ranks, rather than instant successes. You want less of: freaks, biased product reviews, typical suffering-during-the race coverage and abnormal people. Of course, you feel the Internet is trustworthy and credible, above the magazines. But you say it lacks the photos, ads, quality race stories (since the Net user is usually in the race and didn’t see all the action) and above all you can’t flop down on the futon with the computer screen. Jeffrey Justice

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Thanks for the response. <snip Of course, you feel the Internet is trustworthy and credible, above the magazines. But you say it lacks the photos, ads, quality race stories (since the Net user is usually in the race and didn’t see all the action) and above all you can’t flop down on the futon with the computer screen.

Maybe we need to set-up a WWW site and get on the multi-media information byway.    W.Patrick Brug, Ph.D.  _-           -_    Los Alamos National Lab -__       __-                                       /    cis:      72410,3372        /  

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You want less of: freaks, biased product reviews, typical suffering-during-the race coverage and abnormal people. Of course, you feel the Internet is trustworthy and credible, above the magazines. But you say it lacks the photos, ads, quality race stories (since the Net user is usually in the race and didn’t see all the action) and above all you can’t flop down on the futon with the computer screen. Jeffrey Justice

I like the Freeks! (of the Chucki V variety..you can leave out the   cross-dressers)  Makes me feel more normal (well…kinda). And my notebook PC fits comfortably on me and my couch! Thanks for the feedback on all the responses. regards, jo

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