Glen Rock Tri Club

Ironman Lake Placid is an amazing race. After completing it twice (2007 and 2009), here are the things that I think make it such an incredible event. This is a bit long... but we ARE talking about IRONMAN, right??

OVERVIEW:

First off, signing up for an Ironman is increasingly difficult. But living within driving distance opens up more possibilities to even getting in. Volunteering a year before to get a spot is almost mandatory now as the race fills up ... almost completely... on site, the day after the current years race. Now, you've got a spot and you're signed up... just a year of training till your big day! Each time I did it, I followed a 36 week plan that started in mid-November. This had me doing consistent 8+ hour training weeks, gradually building throughout the winter. Slow, gradual, and consistent. I was lucky the first year with a mild dry winter to get out biking and running a lot. But not this past year! The bike lived in my basement, and I logged miles and miles on the treadmill at the gym. However, building that base is very helpful to hitting the warmer spring months on solid legs!

Once spring comes, you get out on your bike. We are very lucky to have similar terrain to what you will face in Lake Placid. Not the same.... but similar. Everything up there is just LONGER. Longer uphills, and MUCH longer downhills. Biking from my house, (Wanaque, NJ), I routinely went north and west, through West Milford, Kinnelon, Ringwood, Warwick NY, and of course Harriman Park. And as the training increased to over 100 mile rides... I'd do them all in one trip! Again, we are very fortunate to have this much elevation around here to get ready for our ironman day.

Then with summer comes the heat. I have never had a HOT day at Lake Placid. But it has been warm and a bit humid both times. Training in the heat for the 2 months leading to race day helps to acclimate your body to those conditions.

One other HUGE benefit to living just 4 hours away is that you can schedule a training weekend there. I did this both years, in june, a few weeks before the race. I personally rode the entire 112 mile course each time, though most people don't. It's easy to cut a few miles off for "just" 100 miles if you want. Swimming in the lake to get a feel, and running on the run course really gets you ready to tackle the challenge!

You'll have a lot of training companions living in this area, also training for this event. As most of us follow a similar program... you'll have groups to ride with on saturday, and run with on sunday. As much or as little as you like... there are others out there doing the same thing. And now its race day. You're there, you're trained, and you're ready!! Here are some tips, and thoughts, about the IMLP course...

THE RACE:

SWIM: A beautiful, 2 loop course around mirror lake. There's a "line" underwater, so if you're on the bouy line, you never need to look up to sight. Great! Fighting to stay on that line is tough in the beginning, but eases up later. Unless you are super fast and sprint a few hundred meters at the start... you will be boxed in and unable to go faster after the first 30 seconds of the race. Therefore... don't worry about it. Just swim. Stay calm. Breathe. Follow the feet in front of you. Admire the trees to your right, and the town to your left. The first turn is a bit crazy, slow down going into it and take a few extra breaths to relax. After that first turn, you should be able to follow the line the rest of the swim. If you truly want to make up more time, there will be more room to do it the second lap. But a few minutes in the water is nothing compared to your bike or run. I used the swim as a warmup to the day, I enjoyed it incredibly both times, and my swim times were 1:05 and 1:03 each year, swimming relaxed.

T1: Wetsuit strippers help you out of your (wet)suit. It's a long run to your bike. Get your land legs back, relax, and ENJOY THE CROWD! It is very exciting here and you could run through and miss it if you're not careful. Unless you happen to be in first place, look around and take it all in. The Changing tent is full of volunteers to help you. Plan ahead because they can inadvertently rush you out and you'll forget something... careful planning helps you avoid blisters, sunburn, bonking, cold, etc etc. Take an extra minute now, because once you leave you are gone for 5-7 hours!!

BIKE: Be careful at the start. A steep downhill with a few sharp turns greets you right away. With 100 other cyclists trying to clip in and get up to speed, it's really a disaster waiting to happen. Just AVOID TROUBLE here, until you're out on the road. The course is a Beautiful, challenging, 2 loop course. You will have lots of friends the first loop. Watch out for others.. a crash today just isn't worth it. The long downhill (approx 6 miles) helps the average speed. I've personally hit 49 MPH... and people were blasting past me as I did it. Get up to a good speed and stay safe. It can be wet and cold in the morning. And watch out for crosswinds, especially near the bottom where there are a few more turns. The course then settles into a mix of rolling hills, and gradual climbs. Be very cautious on the out-back section (Haselton Road). There is 2 way bike traffic and gets very narrow at times, i know a few people involved in crashes here. "Passing" is risky. Once you're out of there, it's just about 10 short, mostly-all-uphill miles back to town. The scenery is amazing, and even though you're "racing", take a moment to enjoy where you are. The 2nd time around will thin out the bikers, and bring on the heat/humidity of the day. Stay on your nutrition plan and save something for the run. The other thing is... you just biked 112 miles, at race speed... without even putting your foot on the ground once. You will never do that in training, and you WILL feel it on race day. Just expect it, and you'll be ok. My bike times were 6:19, and 6:07.

T2: The easier transition. But your legs won't think so!! Or your back, or shoulders, or your butt... Get into the tent, and again take your time. Avoid blisters, sunburn. Chafing is a real issue with all the sweat and water. I bodyglide my whole body for ironman. Use a whole damn stick!! What else am I saving it for?? Got your socks on straight? Good ... one year both my insoles rolled up under my feet a mile into the run. Expect the unexpected!!

RUN: Again, a beautiful 2 loop course. Its really not that challenging. There are 2 short but steep hills coming back into town each lap. Infinately harder because it's at the end of an Ironman. I set a PR in the Lake Placid Half Marathon a month before the race and those hills felt like hiccups. I think the real challenge is the long out/back on river road. It (feels) longer than you think. There are lots of family signs up and that can distract you. Aid Stations, Volunteers, and Fans are great. GREAT!! No matter how fast or slow your run (or walk) is... this is what MAKES Ironman. Get through this challenge.. and get to that finish line!! There will be others out there suffering worse than you.. encourage them along. Have fun with the fans. Hi-Five the kids. This course, and these people, are what make Ironman Lake Placid Amazing. My two run times were 6:12, and 5:35.

AFTER THE RACE: Yes, you finished. You Are An Ironman! Congratulations! But no, you're not done yet. You just put your body through something much more than you ever asked of it in training. And it may be revolting a bit. It may take a long time... hours... to start feeling better. The first year I tried the medical tent for the full experience. :) They are great there and rest assured, will take great care of you if needed. But this year I wasn't quite as dizzy afterward, and although I sat with my head on a table for stability for about 10 minutes trying to eat a grape and pretzel... about 2 hours later i was eating pizza and feeling a lot better. Take your time, listen to your body. Go Get A Massage! (when you can). Slowly eat and drink and hopefully soon you'll be ready to enjoy the rest of the night. If you can... make every effort to be out at the finish line from 11-12pm to welcome home those who took all day to finish. They did it too, and it's a great party to be a part of and help cheer them on!

OVERALL: Lake Placid is a small enough town that an event like Ironman just takes it over. You are surrounded by Ironman. Surrounded by fitness. By Health. And by the Adirondacks. It's beautiful!! The fans are what make race day so special. The volunteers are what make it all run so smoothly. Thank them!! I don't plan on doing Ironman again (although I said that once before). But I feel blessed that both my Ironman experiences were at this amazing venue, surrounded by family and friends.

This race, and this town, has given me a lifetime of memories. I've watched my friends race and finish here. And i put a medal over my wife's head this year as she, too, crossed the finish line. The finish line is the goal. But the journey is what you will remember. Lake Placid will not disappoint!