As an Ironman Lake Placid Event Team Coach, I’ve answered a lot of questions about the Ironman Lake Placid course, how best to approach training, and general pre-race advice. In any triathlon that you compete in, especially longer distance Ironman races like the Lake Placid Ironman, the bike can make or break your run. Having a plan or hiring a coach will help immensely in your Ironman success.
Ironman Lake Placid is both a beautiful and challenging course. And it’s important to have a plan and know what to expect if you want to do well. Follow these 5 tips for a better Ironman Lake Placid run so that you can have a more enjoyable Ironman.
1) DO NOT hammer the bike.
It doesn’t matter how good you feel, the bike course is challenging and you have to remember that after that long, hilly ride, you still have a marathon to run. So make sure you stick to your pacing plan and what you’ve trained for.
2) Near the end of the bike, begin preparing for the run.
Start spinning at an easier gear to prepare your legs for the upcoming change.
Since you’ve been crunched up in aero for a while, get up out of the saddle a few time to stretch your hips out a bit.
3) Mentally prepare to be a runner.
Make that mental switch when you get closer to the end of the bike from being a cyclist to being a runner. Start thinking about what you’ll do in transition, look forward to being on your feet, and imagine yourself running with good form.
Ignore any negative thoughts that creep in, you have no use for them.
Throughout the race, use the spectators to your advantage and let their cheering give you a boost to keep going.
4) When you’re out running, pace yourself.
This course…well, it ain’t easy. It’s a challenging course that starts with a downhill, so be careful that you don’t go out too fast. Start at an easy pace to loosen up and get your running legs back and remember to stick to you pacing plan.
It’s a two loop course which you can use to your advantage when pacing. It also helps to break the course down into more manageable chunks: Main St., Sentinel Rd., River Rd., and the Oval. Breaking the course down into smaller chunks will make it feel more manageable and less overwhelming. Take one section at a time, one mile at a time, one block at a time, and keep moving.
5) Make sure you stick to your nutrition plan.
Set an alarm to go off on your watch to remind yourself, because it is possible to forget to eat and drink. As strange as that may sound to some people, it does happen. And you don’t want to wait until you’re low on energy to refuel and correct what you could have avoided.
Remember, the marathon is not the time to experiment and try something new. Stick to what you’ve been training and racing with.
Bonus Tip: You will get tired, here’s what to do.
When you get tired, your running form will start to degrade. So do a head to toe form check once in a while to make sure you’re not bending over or tensing up. You want the best form possible so that you don’t waste much needed energy. If you have to walk, make it a brisk walk and then start running again.