Aug 26

Getting Ready

Is my taper half over? Or is that I still have half of the taper to go?  I’d like to think of myself as a glass half full sort of person so I’ll go with the former.

So far, the taper has been completely uneventful which to say it has been perfect.  I’ve done a couple of easy swims, short bike rides, and quick runs to keep myself from going completely crazy.  Today I cleaned my bike and made sure everything was tightened, adjusted, and greased.

The one stupid thing I did was look at last year’s results for the Breakwater Triathlon.  There were about 100 HIM finishers last year, so it looks like it is going to be a fairly small event.  That shouldn’t be the issue.  The issue is the bike course.  I know, I know, I have complained about this already and I swear this is the last time (at least until my race report).  Last year, the fastest bike split was 20.9 mph with an overall average of 16.8mph and an age group (25 – 29) average of 17.4mph.  Compare this to the overall average of 19.7mph and age group average of 20.1mph at Steelhead.  So, what does this mean to me?  It looks like I should expect up to a 3mph slower bike split.  Yikes!  Good to know, but sort of intimidating.

That said, I am going to make my goal 18mph on the bike.  I did a 34 mile ride earlier this month on part of the course at a 17.2mph pace.  That ride was a casual ride and I really didn’t feel like I was giving it my all.  Especially after having done a 56 mile ride the previous day.  So, I think 18mph is a fair race pace to set for this course.

The run is my chance to shine.  So far, I haven’t been 100% happy with how I have finished the run.  My best outing was at Racing for Recovery where I logged a 1:41:32 on a shortened course.  Adjusted for the distance, I would have come in around 1:50:00.  In hindsight, I’m happy with that time, but the unofficialness slightly diminishes it for me.  So, my goal for this weekend – 1:47:00.  How did I come up with that time?  Well, my half marathon PR is 1:37:XX (7:24 pace).  I’m giving myself an extra 45 seconds per mile which equates to an estimated 8:10 pace.  A challenge, but definitely doable.  This will definitely be the nicest HIM run course I have done.  A simple 6.5 out, 6.5 back on a bike path.  No endless loops and no big hills.

For the swim, the course is sort of a funny L-shape.  This means extra turns or the way I like to look at it – extra places to accidentally lengthen the course.  Also, with fewer athletes, there will be less chances to draft.  On the other hand it will be less crowded and shouldn’t be too physical.  I’m going to shoot for a swim time of 35 minutes.

So, that means 35 minute swim + 3 minute T1 + 3:07 bike + 2 minute T2 + 1:47 run = 5:34.  Yikes.  Seeing it added up like that makes it seem awfully aggressive – at least for this course.  Oh well, I’d rather set an aggressive goal than sell myself short.

Finally, if you have a chance, head over to The Last Month, a blog by a high school friend who is doing her first half Ironman at Breakwater this weekend.  Read her story here and wish her luck!  Good luck Becky and I’ll see you in Petoskey!

Permanent link to this article: http://www.ironmanbythirty.com/2010/08/26/getting-ready

Aug 21

Race Report: Mitchell’s Run

Or, I did it!!! I finally broke 20 minutes in a 5k!!!

This morning, Jennie and I ran the Mitchell’s Run thru Rockford benefiting Muscular Dystrophy research. This race was actually a “Jennie’s Choice” race.  She found this one after finishing up Reeds Lake back in June .  It also gave me another chance to try and break 20 minutes.

We arrived in Rockford at about 7:30 for the 8:30 start.  At the time, it was still drizzling after raining all night.  We headed over and picked up our number, shirt, and D-tag. It was nice that all you got were the essentials and they didn’t give you a bag of crap as well.  The shirt is actually a pretty good design with the main logo from the website on the front and not too many sponsors on the back.

We headed back to the car where Jennie embarked on a journey to win her award of the day.  That award?  Straightest race number of course!

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It took her long enough, but she eventually got her number pinned on.  Notice how straight and centered it is?  I think that I better get her a race number belt like I have.  It will save us a boat load of time in the future.

After that, we looked for the potties.  We ventured to a park down the White Pine Trail in an attempt to avoid the porta-jons, but unfortunately their bathrooms were still locked.  On the plus side, Jennie got to play on the dinosaur slide!

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So, back to the porta-jons we headed.

By this time, the rain had stopped.  While this meant we wouldn’t get soaked, it meant the humidity was going to start to creep up.  It remained overcast and humid for the duration of the run.  Not the ideal race conditions, but you take what you get.

Finally, it was time to line up.  It was nice because they actually had pace signs setup so it was easy to tell where you should line up.  I jumped in the front most corral – the 6 minute mile group – and Jennie jumped into her corral.  As soon as I jumped into my corral, I ran into a group of former Aquinas College XC runners.  I didn’t run XC in college, but I was friends with quite a few of the team members.  One of the guys was the 2-time defending champion for this race (and would go on to 3-peat).  Another recently knocked out a 2:38 marathon at Bayshore earning him 7th overall.  And another just BQ-ed with a sub 3-hour time at Bayshore.  So, as you can probably tell, all out of my league.  Nevertheless, I decided to start as close to them as possible.

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The actual start of the race was almost unnoticed.  Just a guy (sans mega-phone) yelling, “Ready, set, go!”  Because of the quiet nature of the start, there was a bit of jostling as the runners realized what had happened.  I took off with as fast of a pace as I could manage.  I kept one of the guys in my sights for the first mile, but the other two disappeared immediately.

They had volunteers at each mile yelling out splits.  My first split came in at 5:25 (6:01 on my watch so they must have not had the mile in the right spot).  Yikes!  Either way, that was smoking fast for me.  After the first mile, I eased back just a bit.  I knew I couldn’t keep up a 6 minute pace.  Shortly after the 1st mile, we looped back and could see the other runners in the pack.  I immediately saw Jennie in the crowd and yelled to her.  She was carrying the camera with her and tried to snap a picture of me.  It came out pretty blurry though – you’ll just have to trust me that it is me.

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I hit mile 2 at 12:24 (12:05 according to the volunteer).  At this point, it really sunk in that I had a chance at breaking 20 minutes.  I kicked it into gear again and charged ahead.  The last mile included a long steady incline, but I pushed through it. 

I ended up with a 6:31 last mile and 5:37 final .1 for a final time of 19:38!  WooHoo!!!!  This is a 37 second PR and the first time I have ever gotten under 20 minutes in a 5k!

In the end, I am really glad I went out as fast as I did.  At the time, I was really regretting the speedy start, but after looking back at my splits, it is that first mile that pushed me under the 20 minute mark.

After finishing, I headed back to look for Jennie.  I met up with her with a little over a quarter mile to go.  She was doing great and had a big smile on her face.

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Other than being hot and tired, she was in great spirits.  I told her there was just one more hill and then it was time to start her kick because the finish would be right around the corner.

Jennie kicked it in for a 32 second PR and ended up finishing with a sub-10 minute pace for the first time ever!

After the race we stopped by Robinette’s for some fresh donuts.  They were so fresh that the they melted in our mouths.  This just emphasizes Jennie’s motto, “I run for donuts.”

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And now, the taper begins.  Petoskey Breakwater 2010 is in one week.  I went through and read a couple of race reports from last year (here, here and here).  From what I have read, the bike is going to be the toughest leg (which I assumed).  So, the game plan is to just gut it out and have fun.  It’s not going to be a PR race by any means.  Just a chance to get some more HIM experience under the belt.

I’m sure you have already read this elsewhere, but in case you haven’t, make sure to track Jon and Mandy at IM Timberman 70.3 tomorrow!

Official Results

Total Time: 19:38
Overall Place: 59 / 1346
Gender Place: 53 / 690
Age Group Place: 6 / 36
Run Pace: 6:30 min/mile

Permanent link to this article: http://www.ironmanbythirty.com/2010/08/21/race-report-mitchells-run

Aug 18

Product Reviews

Well, my training is winding down again in anticipation of another 70.3 – my third of the season.  So, rather than bore you with complaining about how much the taper sucks, I thought I would try and give you something useful – some product reviews.  Enjoy!

Standard Product Review Disclaimer: All items were either purchased by myself or received as a gift purchased by a family member (ie. Jennie).  I am not receiving any compensation from any of the listed companies (however, I would be will to accept any sponsorship they may wish to offer).

Michelin Krylion Carbon Tires (700x25c)

Link: http://two-wheels.michelin.com/2w/front/index.jsp?codePage=2092004115340_21032005140627&codeRubrique=2092004115340&lang=EN

List Price: $60

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I bought these tires after my first set, Continental UltraRace tires, started to wear out.  I purchased these tires from biketiresdirect.com for about $20 under list price.  I selected them mainly based on the reviews the website offered.  So far, they have been great.  While there has been a lot of talk lately about flatting (here, here and here), I’m going to knock on wood before I say this.  I have not had a single flat with these tires.  There, I said.  Nearly 2,000 miles and no flats.  Because of the lack of flats, I am rating these tires pretty high.  I still don’t know exactly how long they are going to last before they wear out, but so far, so good. 

Rating: wheel-50x50[21]wheel-50x50[23]wheel-50x50[25]wheel-50x50[27]wheelhalf[4] (4.5 out of 5 wheels)

Profile Design Aerodrink

Link: http://www.fizik.it/product.aspx?c=ARIONE-TRI2-Wing_Flex

List Price: $20

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I got this Aerodrink bottle as a birthday gift from Jennie back in July.  I have now used it in two races (Steelhead 70.3 and Millennium Sprint Tri) as well as a couple of training rides.  When I first got it, I was a little leery of it because it attached to the aerobars using only a couple of rubber bands.  Also, with the configuration of my aerobars, there isn’t a lot of surface area where the bottle is supported by the bars.  Surprisingly, the rubber bands hold the water very securely.

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My first ride with the Aerodrink was a mess.  I didn’t use the sponge at all and put the straw in the larger hole (where the black lid is).  Within the first mile I was soaked with sticky Gatorade.  Every bump I hit splashed me with the sticky goodness.

For my second ride (the Steelhead 70.3 race), I added the sponge beneath the black lid and used the secondary straw hole instead.   This really cut down on the splashage.  It also made it really easy to refill the bottle on the go.  Had the straw been in the hole through the black lid, it would have been difficult to open and refill.  I also found that as long as I take a few big sips right away, it lowers the level of the fluid enough that it doesn’t splash as much.  I just have to remember to only drink on the smooth roads.  If the road is too bumpy, you risk the straw digging into the roof of your mouth.

Overall, this has been a great addition to my bike.  I’m giving it 4 out of 5 wheels mainly because there is a bit of splashage regardless of how hard you try to avoid it.  In the grand scheme of things, this isn’t a huge deal, but it is a bit annoying.

Rating: wheel-50x50[21]wheel-50x50[23]wheel-50x50[25]wheel-50x50[27] (4 out of 5 wheels)

Profile Design: Airstryke Aerobars

Link: http://www.profile-design.com/profile-design/products/aerobars/aluminum-aerobars/airstryke.html

List Price: $125

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This is my second set of aerobars.  I bought this set of aerobars when I went in for my bike fitting.  My previous set (the Century bars – see below) didn’t adjust on the horizontal plane which made it hard to get a good fit.

The biggest downside to these bars are that the arm rests are spring loaded.  When not in use, the pads flip up.  While this does afford some extra handle bar space when not in use, they are quite noisy when going over rough roads.  The salesman did warn about this when I bought them and it did take some getting used to, but it was still annoying at first.  Had I not been warned, I would have thought my bike was falling apart when I hit the bumpy sections of roads.  Of course, this can al be solved by staying aero as much as possible.

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Compared to the Century aerobars, these are much more comfortable.  However, I think this is purely related to the fact that I am fit to these aerobars and in a more comfortable position overall.

If you are in the market for some aerobars, I would recommend this set.  The only thing you will need to consider is the fact that they are single piece and may not fit all handlebars if the stem is too wide.  Some configurations may require aerobars that are separate bars which allow you to customize the width between the bars.

Rating: wheel-50x50wheel-50x50[7]wheel-50x50[9]wheel-50x50[11]wheelhalf[4] (4.5 out 5 wheels)

Profile Design: Century Aerobars

Link: http://www.profile-design.com/profile-design/products/aerobars/aluminum-aerobars/century.html

List Price: $78

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The Century Aerobars were my first set of aerobars.  I selected this set of aerobars simply because they were the cheapest ones I could find.  These worked great for me on my first bike and my newer bike until I had a bike fit.

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My first two years of racing involved primary sprints and Olympic distance races, so I didn’t notice any problems with these aerobars.  It wasn’t until I had an actual bike fit that I realized how poorly the aerobars actually worked for me.  The lack of horizontal adjustment is what did these bars in.  However, if you were able to be fit to the bars without needing any horizontal adjustment, then these are a great starter pair of aero bars.

Rating: wheel-50x50[13]wheel-50x50[15]wheel-50x50[17] (3 out of 5 wheels)

Profile Design: RM1 Saddle Mount Water Bottle Cage

Link: http://www.profile-design.com/profile-design/products/hydration/all-hydration/rm1.html

List Price:

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I have had the RM1 bottle cages for a little over a year now.  I bought them back in the summer of 2009 in anticipation of my first Steelhead 70.3 race.  At that time, I knew that having only two bottle cages on my bike would not be enough to get me through a 56 mile ride.  In one of the two cages, I usually keep an old water bottle which holds my bike tools (multi-tool, CO2 cartridge, and tire levers) leaving me with one cage for an extra water bottle.  Because of the location of the cages, it really isn’t possible to use both the cages and saddle bag which requires storing the tools in the water bottle.

For the first year or so (about 10 months), these cages worked great.  However, after that, they have rapidly started to deteriorate.  First off, the elasticity of the cages has worn out and water bottles will shoot out of the cages when going over larger bumps like railroad tracks.  This was easily solved by adding extra rubber bands to hold the water bottles in place.  This works well, but it makes it harder to remove the water bottles with only one hand.  The second problem has been more of nuisance.   There is a single screw that allows you to adjust the angle of the cages.  After about 100 miles of riding this screw will loosen enough that the cages will be dangling below the seat.  In one case, the cages actually fell off the big. 

The fact that the main screw needs tightening every once in a while wouldn’t be a huge deal if it wasn’t such a pain in the ass to tighten.  Because of the location of screw in relation to the cages, it is nearly impossible to tighten the screw without removing at least one of the cages.

I contact Profile Design about my problems and they suggested using Loctite on the screw.  I don’t have any Loctite on hand, but I am going to try a locking washer to see if that solves the problem.  Regardless, it has been more of a pain than it has been worth.  Especially now that I have the Aerodrink, this cage has become almost worthless.

Rating: wheel-50x50[29]wheel-50x50[31] (2 out of 5 wheels)

Fi’zi:k Arione Tri 2 Wing Flex

Link: http://www.fizik.it/product.aspx?c=ARIONE-TRI2-Wing_Flex

List Price: $159

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This is my latest purchase for the bike.  I purchased this new saddle earlier this week after noticing that my current saddle was in poor shape.  Below is a picture of the bottom of my previous saddle with the cracks highlighted in red.

Mobile Photo Aug 17, 2010 11 20 20 PM

I actually noticed the cracks in the saddle shortly before Steelhead this year and they had me worried.  However, at that time, I was leery to swap out saddles that close to race time.

Even though I have two more races this season (a HIM and sprint), I decided that now was the time to invest in a new saddle.  After reading multiple reviews, I settled on the Arione Tri 2.  Now, I realize that it isn’t wise to base choose a saddle based on reviews alone because the fit of a saddle varies from person to person.  With that in mind, I chose a saddle very close (if not identical) in size and shape to my current saddle.

At this time, I have only done one ride with the new saddle.  The first thing I have noticed is that it is much stiffer than my old one (TWSS).  Because my old saddle had a couple of cracks in it, I got used to the fact that it had a bit more give to it.  So, I think it will take a few rides to get used to a new saddle.  Other than that, I have high hopes for this saddle and will hopefully report back with an actual rating at some point.  For now though, I can only give this a “TBD” for a rating.

Rating: TBD

Thanks for reading.  I hope these reviews have helped you if only a little bit.  Are there any products that you couldn’t like without?  Ones that you regret ever buying the first place?

Permanent link to this article: http://www.ironmanbythirty.com/2010/08/18/product-reviews

Aug 14

Run Redemption

All week I have been struggling on the run.  Actually, more accurately, I have been struggling on the last mile of my runs. I did three runs earlier this week.  8 miles, 6 miles and 5 miles.  The runs have all started out great, but after 7, 5, and 4 miles respectively, I fell apart.  The last mile of each run was over a minute slower than the rest of my miles.  While my average pace on each run was above average for me (7:45, 7:58, and 7:57), I finished each run mentally defeated because the last mile was so much slower than the rest of the run.

Today, however, was different.  I embarked on my weekly long run.  I set out with Jennie on the bike for 12 miles; my longest run since Steelhead.  It was only 80*F, but the humidity was 82% which meant I was dripping with sweat after the first mile.  I started out nice and easy.  The first 8 miles were between 8:30-8:40 min/mile.   After that, I picked it up a bit and finished the last 4 miles between 8:00-8:15.  So, not only did I get in my long run for the week, but I also was able to pick up the pace at the end without falling apart.  Redemption!

I think the biggest difference was having Jennie on the bike carrying water.  I went through about 32oz of water on the run stopping at every 1 or 2 mile mark along the way.  Even so, I was down a couple pounds when I got home so I chugged some more water and chocolate milk to refuel.

But that isn’t even the biggest news of the day.  The biggest news of the day is that Jennie did her first brick workout! After biking along with me for 12 miles, we went on a 1.5 mile run immediately afterwards.  So, now Jennie has felt the feeling in her legs that is a brick workout.  And not only that, but she is looking at getting her own RoadID.  She has a birthday coming up, so well have to see what happens.

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In my opinion, she looks too good for having just done a brick workout.  At least I’ve never looked this good after a brick workout.  Come to think of it, I don’t look this good on a normal basis.

I generally look like a sweaty mess after my workouts.  In this case, I left a nice swass mark on the deck after I got up.  Yep, these clothes aren’t allowed inside until they have air dried.

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Now, we are spending the day vegging out on couch and watching TV.  Jennie is currently engrossed in some Gilmore Girls reruns during which she has seen ice cream sundaes, fresh strawberries, hamburgers/fries, donuts, and baskets of fresh bread; all of which are leaving her with insane cravings.  It is only a matter of time before she starts baking…

Permanent link to this article: http://www.ironmanbythirty.com/2010/08/14/run-redemption

Aug 12

Bike Rides

I have had some great bike rides this week.  However, before I get into the details, I have to get something off my chest.  It bugs me to no end when I see cyclists deliberately breaking the rules of the road.  Today, for instance, I saw a bike who was stopped behind three cars at a red light.  Rather than waiting in the position he was stopped in, he biked along the left of the cars and pulled out into the front.  Didn’t he learn in kindergarten that cutters go to the back of the line???  I always want to say something to people who are setting a bad example because they just make it worse for the rest of us, but I never do. So, my question to all of you, have you ever corrected someone’s law or etiquette infractions on the bike?  What has been your response from the offender?  Anger? Cockiness? Ignorance?

Any ways, onto my bike rides.  While up in Harbor Springs, I did two bike rides.  If I had to describe the rides in two words, they would be “Holy (bleeping) Hills!!!!” (bleeps don’t count as words right?)

Ride #1 Tunnel of Trees

For my first ride, I headed up M-119 to the Tunnel of Trees.  The Tunnel of Trees is a state designated scenic road along the shore of Lake Michigan and Little Traverse Bay.  It was a gorgeous, but hilly ride.

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Photo courtesy of Wikipedia

The entire stretch of road is essentially a single lane.  It was almost like a bike path that cars were allowed on.  Because the road is so narrow and windy, the speed limit is only 25-35mph.  On top of that, if two cars are going in opposite directions, you really almost have to go off the edge of the road as you pass by each other.  Because of these limitations, the road has very light traffic and is generally only used by tourists and cyclists.

The ride consisted of lots of ups and downs.  The ups sucked, but the downs were a ton of fun.  I was hitting 40-45mph on some of the down hills.  It was good practice for descending hills without riding the brakes.

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I stopped to snap this picture, but didn’t stay long for fear of running into any wandering spirits.  This sign was at one of the hair pin curves along the course.  It was quite an adrenalin rush to ride down the hill and around the curve at 30mph.

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The tunnel would occasionally open up with gorgeous views of the lake.  It was a serious drop off down to the water though, so you really couldn’t get to the beach from the road.

Unfortunately, the weather was a bit overcast on the day I chose to ride.  In fact, when I got to the turn around point in Cross Village, it had started to rain.  Despite not raining in Harbor Springs, I ended up getting drenched through and through at the halfway point.

tunnel of trees

This is the elevation chart from the first half of the ride.  I did an out and back for a total of about 56 miles, so the second half the elevation chart is the reverse of the above.  As you can see, lots of ups and downs with very little flat stretches.

I had multiple technical difficulties on this ride which was a big pain in the butt.  First off, my Garmin wasn’t fully charged.  I figured I would use it as long as the battery held off, but then forgot to start it on the way out.  So, I was just going to rely on my Cateye bike computer.  However, when I got to the halfway point, I accidentally reset it when I tried to cycle through the functions.  And then to add to the mix, my stupid Profile Design saddle mounted bottle cage fell off just short of the halfway point.  I really need to email Profile Design to see if they will replace it because no matter how much I tighten it, it loosens up after about 100 miles of riding.

Because of the problems with the Garmin and bike computer, I don’t know my exact time, but I am estimating the ride was about 3 hours and 15 minutes which put me at just over a 17mph average.  It was a great relaxing ride and a cool way to explore the area.

Ride #2 Breakwater Course Preview

My second ride was on a portion of the Breakwater Half IM course.  I wanted to ride part of the course in case I decide to do the race at the end of the month.  Yep, that’s right, not only am I thinking of doing another HIM, but I am procrastinating about making the decision.

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This was less than a mile into the ride and already a good sized climb.  I have a bad feeling about this…

It didn’t get any better.  This course was even hillier than the Tunnel of Trees route.  And after the first ride, my legs were already tired which didn’t help.

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After I got out of downtown Petoskey, the road was more or less a country road with a good sized shoulder.  The road wasn’t particularly smooth, but I’ve ridden on worse.  It was primarily a chip and sealed road that was worn down over time.

I ended up riding 17 miles out and then turning around.  I was only going to do 15 out, but at the 15 mile mark, I saw another hill in the distance.  At that point, I turning into a hill-slayer and wanted to slay every hill in sight.  No hill was too big.  So, I charged off for another climb before turning around.

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Finally a down hill! YAY!! The ride back into downtown Petoskey was much more downhill than the way out. There were still a couple of climbs, but nothing like the way out.

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Again, I did an out and back course.  Above is the first half of the course with the second half being the reverse.

I ended up finishing in just under 2 hours for a 17.2mph average over the 34 miles.  This was another great ride and was really took a lot out of me.

Breakwater Petoskey Half IM Course

After my test ride of the Petoskey HIM course, I went back and looked at the actual course map.  I realized that I didn’t quite ride the course correctly and that the actual course would be a bit easier than what I rode.  That was a semi-relief.  It will still be a very tough bike course with lots of good climbs though.  Probably not a PR course with all of the hills, but it will be a challenge.

Full evelation map

On the plus side, the run course is almost entirely flat.  It is a 6.5 mile out and back along the waterfront so there should be any hills.  I like the prospect of doing a simple out and back course versus the loops I have had to do at my previous HIMs.  I would think that an out and back would be mentally easier than the loops.

Now, I just have to make the decision.  To do the race or not to do the race.  I’m really not looking forward to another 4 hour drive (each way) to Petoskey, but I really want to get a 3rd HIM in this season.  I guess it is time to head on over to Priceline and see if Will Shatner can find us a hotel.

Permanent link to this article: http://www.ironmanbythirty.com/2010/08/12/bike-rides

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