🔆Ironman Wisconsin and Similar Races! IM Chatt, IM Lou, Placid
I love this race. It’s tough with a hilly bike ride with 6000+ feet of gain. And a run with some gain in it as well, with 4000+ according to my Garmin from 2013, but that sounds crazy. A truth, the elevation gains are something people debate. It’s all over the place. But regardless.
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YOU DO NEED TO BE PREPARED FOR SOME HILLS
The expo, layout and all of that for this is just amazing balls. The people in general and those on the bike route are simply amazing. You have wonderful people making cookies for the homes along the way and it turns into party time. Even for those that are members of the precious Back of the Pack, you will have music, cowbells and cheers. The venue is wonderful, in the Monona Terrace. The bikes are on the roof in the parking lot. You ride down a helix. You run up.  Spectators get to cheer their heads off for you from up top. They get to see a ton of the swim start.
The podcast below has a ton of info so make sure to check that out too!!!
Swim
The swim is now not a mass start, like most swims now. So … you need to prepare yourself to:
🔆Swim straight
🔆Swim strong
🔆Swim swim long
🔆Get use to your wetsuit if needed, learn to put it on well.
🔆Run before you swim
Pool. Drills. Gym. Strength. Yoga. Range of moment. Pool. Mental Grit.
Bike
This is where most of the money is at. There is a lot of rollers and hill work. And good decisions to be made.
DO NOT SKIP DRILLS ON THE BIKE, INTERVALS
🔆You need to have your bike set up well. Hydration. Fueling. Gearing like the rear cassette. Etc.
🔆DRILL WORK to work on efficiency. The pull up, maximize each stroke, but DO NOT be quad heavy
🔆Intervals
🔆Strength training. A lot of it. HIIT!!!!
🔆Learn to shift well. Like how to NOT drop a chain
🔆Practice tough hill repeats, and KNOW KNOW KNOW how to get up those tough hills.
🔆Know bike etiquette. How to bike so you are safe and safe around others. Like what to do when you drop a chain going up a hill at 5 mph.
🔆How to maximize the rollers
🔆Solid hydration and electrolyte plan
RUN
This run is awesome. And is interesting, there are a lot of parts to it. In town. In busy areas. In dark places. Up. Down. In boring places.
🔆Train for hills.
🔆Strength Train
🔆Solid hydration and electrolyte plan
🔆Nutrition nutrition nutrition
NUTRITION
🔆How to handle yourself on the normal day
🔆How to handle yourself when things go sideways
🔆What to do different due to the extra effort needed to get up hills
🔆Plan. Practice. For that BEST FINISHER PICTURE. EVER!!! This is where to do it!!!
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Coach BK and Coach Andrea chat about Ironman Wisconsin, what it is all about, tips and tricks, and how to navigate the pre-race, dinner and race.
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