Dun Laoghaire Ironman 70.3 2019

jspruit

For the 2019 event I've started up a new thread as a followup to the 2018 thread here = https://www.boards.ie/vbulletin/showthread.php?t=2057802355

If you've got any tips or advice about the event or Dun Laoghaire then feel free to add them here, particularly to those that are traveling to the event.

All courses are listed here on the official website =
http://eu.ironman.com/triathlon/events/emea/ironman-70.3/dun-laoghaire/athletes/course.aspx#axzz5t7jiErHK

Looking forward to participating and happy training to you all - should be a great event!

CJay1

I'm doing it. The cycle leg looks really tough. Just aiming to finish under 7hrs myself.

jspruit

I've only done one 70.3 previously in a bit under 6 hours but that course (Elsinore 2018) had significantly less elevation in the bike leg.
What is your 7 hour time estimate based on?
I'm still trying to figure out if I should bring my TT or road bike with aerobars.
Also still looking for accommodation in Dun Laoghaire as it doesn't seem possible to travel from Dublin on Sunday morning for the early start.
Any advice would be appreciated.

EDit

Did it last year and finished in around 7 hours. Doing it again this year, so hoping to trim some time off that.

Said it before in other threads but, for me, this event is all about pacing the cycle. The swim and run are pretty straightforward (although a sea swim always has its potential issues) but the cycle is very up and down. Very important to have hill training on the bike done beforehand IMO.

Can’t comment on TT vs road bike (I only have a road bike) or travel from Dublin (staying in DL and stayed local last year too).

My only tip is to watch the road closure cut offs if you are a weak swimmer. The official cut off for the swim + bike is 5.5 hours from when you personally cross the swim start mat. However, last year, there was a defined time of day when they had to reopen the roads (If I recall correctly this was only mentioned in the race briefing last year and wasn’t in the FAQs on the website). What that meant is that some folks who self-seeded themselves right at the back for the swim start (as advised), where taken off the bike course due to the roads needing to reopen, even though they were on-track to finish the swim + bike in under 5.5 hours. I recall some angry comments on social media about this and it does seem a bit unfair to penalize someone for adhering to the self-seeding advice for the rolling swim start*

*i appreciate the need for a defined time for reopening the road, I just think they need to communicate this in a clearer fashion (ie, not just at the race briefing)

jspruit

EDit - good tips to remember there.
I don't have enough hills here in Denmark to train for the DL bike leg, but I'll do my best with what I've got. I'm aware that it is a difficult bike leg and have biked it previously, but that was a decade ago and it wasn't part of a triathlon with a half marathon afterwards! I'm planning on arriving in DL on Friday before the triathlon and will take a spin through part of the bike leg to get a bit used to the course, particularly any tough ascents or descents.
Regarding the swim, in general I'm a strong swimmer and train in the ocean here in Denmark but I wasn't aware of tying the cut off times to road closures so I'll make sure to put myself near the front of the swim group. My usual open water swimming pace is around 2:00/100m.

EDit

jspruit wrote: »

EDit - good tips to remember there.
I don't have enough hills here in Denmark to train for the DL bike leg, but I'll do my best with what I've got. I'm aware that it is a difficult bike leg and have biked it previously, but that was a decade ago and it wasn't part of a triathlon with a half marathon afterwards! I'm planning on arriving in DL on Friday before the triathlon and will take a spin through part of the bike leg to get a bit used to the course, particularly any tough ascents or descents.
Regarding the swim, in general I'm a strong swimmer and train in the ocean here in Denmark but I wasn't aware of tying the cut off times to road closures so I'll make sure to put myself near the front of the swim group. My usual open water swimming pace is around 2:00/100m.

Yeah, with that swim pace, you’ll be fine. Its more related to folks who are likely to need a full hour or an hour plus and seed themselves right at the back.

Good plan re: biking some of the route on Friday and hope your race goes well 👍

reidman

Do you mean the Friday 2 days before the race or a full week before?

jspruit

I'll have to bike part of the bike course on Friday before the race as I'm not a local. I know that it isn't ideal, but I'll have to take it a bit easy to ensure that I don't wear myself out during the training ride.

reidman

Maybe a trip in a car would be better, course is a lot of work eniskerry onwards, and you’d get a feel for the downhill sections too, you’ll just goose your legs if you get into it I think so close to the race.

jspruit

Good tip - I'll just have to get ahold of someone with a car to borrow then!

S_D

reidman wrote: »

Maybe a trip in a car would be better, course is a lot of work eniskerry onwards, and you’d get a feel for the downhill sections too, you’ll just goose your legs if you get into it I think so close to the race.

agreed

I live on the doorstep of it and do it regular! I done it at a very easy pace the other day again and still legs were fried after it! Its the lough tay climb and stretch of road pretty much all the way to johnny foxes that is leg zapping! dont under estimate the drags... the main 2 climbs old long hill and lough tay are hard but the other drags can equally kill ya! (Especaially with a bad wind)

efwren

S_D wrote: »

agreed

I live on the doorstep of it and do it regular! I done it at a very easy pace the other day again and still legs were fried after it! Its the lough tay climb and stretch of road pretty much all the way to johnny foxes that is leg zapping! dont under estimate the drags... the main 2 climbs old long hill and lough tay are hard but the other drags can equally kill ya! (Especaially with a bad wind)

My first 70.3 having only done my first Olympic in June. The bike course terrifies me. Well I know I will get through it but I am not a fast or powerful cyclist so it's the cut offs that terrify me.

Have done the loop part of the route from kilternan back to Kilternan 3 or 4 times and found it a tough slog . As mentioned here it's not the 2 or 3 steep ramps that get you it's the long gradual pulls that go on and on. Done most of my weekend long spins since March in the Wicklow hills so have quite a bit of climbing done. Currently on a 2 week family holiday so spins are a bit flatter at the moment but hoping I have enough climbing in the legs.

No specific time goal except to finish inside the cut off time

Both looking forward to the event and kind of terrified at the same time !

reidman

S_D wrote: »

agreed

I live on the doorstep of it and do it regular! I done it at a very easy pace the other day again and still legs were fried after it! Its the lough tay climb and stretch of road pretty much all the way to johnny foxes that is leg zapping! dont under estimate the drags... the main 2 climbs old long hill and lough tay are hard but the other drags can equally kill ya! (Especaially with a bad wind)

That uphill to Johnny fox’s was an unwelcome bonus first time I did it, emphasizes that the course is unrelenting even close to the end and to keep the hr in the go forever zone and think about the run. Going to be a great day out ��

jspruit

Thanks for the tips everyone ! It's going to be a great event!

edit_me

There is another option. If you using Tacx smart trainer, it is possible to create route, upload it to Tacx desktop app and virtually ride it. Not as useful as real ride as sometimes elevation data isn't that accurate (I used Strava Route Builder for local triathlon bike course that is literally 100 meters away from home), but you can get an idea how the course feels like.

jspruit

edit_me wrote: »

There is another option. If you using Tacx smart trainer, it is possible to create route, upload it to Tacx desktop app and virtually ride it. Not as useful as real ride as sometimes elevation data isn't that accurate (I used Strava Route Builder for local triathlon bike course that is literally 100 meters away from home), but you can get an idea how the course feels like.

Thanks but I don't have a smart trainer. Will have to do with the hills that I have here and take into the account the comments that are providing so that I don't blow up on the long climbs.

TriNRun

I'm doing this race, did cork 140.6 also ,any one else do Youghal? How will the hills compare?

Marty Bird

TriNRun wrote: »

I'm doing this race, did cork 140.6 also ,any one else do Youghal? How will the hills compare?

Cork was 950 meters per loop and DL is 1200 so not a massive amount more. How did you find the Cork cycle route?

TriNRun

Marty Bird wrote: »

Cork was 950 meters per loop and DL is 1200 so not a massive amount more. How did you find the Cork cycle route?

I found a few of the hills a bit tough, particularly windmill hill which was a nightmare but overall I thought it was fair , DL will be more of a challenge for me as my hill cycling is a bit slow compared to others , I'm going with aero deep rims as I'm thinking I can make time back on the descents and flats that I lose of the climbs even though they will be more rigid for the uphill

Marty Bird

TriNRun wrote: »

I found a few of the hills a bit tough, particularly windmill hill which was a nightmare but overall I thought it was fair , DL will be more of a challenge for me as my hill cycling is a bit slow compared to others , I'm going with aero deep rims as I'm thinking I can make time back on the descents and flats that I lose of the climbs even though they will be more rigid for the uphill

Yeah windmill was steep but very short. The only section of DL that is steep is at luggla but it’s short. What was your time on the Cork bike leg?

TriNRun

Marty Bird wrote: »

Yeah windmill was steep but very short. The only section of DL that is steep is at luggla but it’s short. What was your time on the Cork bike leg?

7:45 for the bike, got a puncture on second lap cost me 15 minutes , lugala I think I've been up that mountain a few times but not on the bike

EDit

Anyone here local to the bike route? Heard some rumors that several of the roads on the route have recently been gravelled and are ATM, quite dangerous...is this true?

Marty Bird

TriNRun wrote: »

7:45 for the bike, got a puncture on second lap cost me 15 minutes , lugala I think I've been up that mountain a few times but not on the bike

You will have no problem with DL keep the head down and keep spinning.

efwren

Marty Bird wrote: »

Cork was 950 meters per loop and DL is 1200 so not a massive amount more. How did you find the Cork cycle route?

Pretty sure DL is 1400 ?

Marty Bird

efwren wrote: »

Pretty sure DL is 1400 ?

Not according to the IM bike map.

https://m.eu.ironman.com/~/media/97b70ff703864ae1b524b6899b7a5b24/imdl%20bike%20map.jpg

efwren

Marty Bird wrote: »

Not according to the IM bike map.

https://m.eu.ironman.com/~/media/97b70ff703864ae1b524b6899b7a5b24/imdl%20bike%20map.jpg

Okay, I was looking at the info provided here:

https://ridewithgps.com/routes/29151255

And here : https://eu.ironman.com/triathlon/events/emea/ironman-70.3/dun-laoghaire/athletes/course.aspx#axzz5v0y7jFpZ

where it states: "The course climbs a total of 1400 metres"

CJay1

Definitely closer to 1400m

jester1980

Strava clocked it at 1310 M for me in last years race. So say its in and around that.

Compared to Cork in my opinion its alot tougher. Contastly feels like your climbing, 3 big climbs and another few small ones, Nothing like windmill hill but was one that hit 19% up beside loch Tay but thats even shorter than Windmill. But whats fantastic is the last 25km is fast, very fast.

Enjoy it, the course really is gorgeous which helps on the cycle.

TriNRun

Anyone else do cork and looking to complete DL?

ChickenBalls

EDit wrote: »

Anyone here local to the bike route? Heard some rumors that several of the roads on the route have recently been gravelled and are ATM, quite dangerous...is this true?

Yep I saw from a fellow Strava follower; cursing the roads up there. Not sure where exactly thou. Worth a drive some time close to the race if you can.

68 lost souls

jester1980 wrote: »

Strava clocked it at 1310 M for me in last years race. So say its in and around that.

Compared to Cork in my opinion its alot tougher. Contastly feels like your climbing, 3 big climbs and another few small ones, Nothing like windmill hill but was one that hit 19% up beside loch Tay but thats even shorter than Windmill. But whats fantastic is the last 25km is fast, very fast.

Enjoy it, the course really is gorgeous which helps on the cycle.

New changes to the course this year add in a decent extra climb at Enniskerry though hence it being closer to 1400

The Noble Nudge

EDit wrote: »

Anyone here local to the bike route? Heard some rumors that several of the roads on the route have recently been gravelled and are ATM, quite dangerous...is this true?

Two sections so far...
One is on an incline from Glencree to south Dublin bored so wont effect you really be well bedded in..
Think the other one is just after Sally gap but iIve been avoiding it recently because of the chippings..(small enough sections anyway)

inorderofage

Hi. Does anyone know what the bike cut off times are. Not just the 5 hours after the swim but do they take you off at certain distances on the bike? Like If you don't make the 1st 20km in an hour. Like last year. Thanks

The Noble Nudge

The Noble Nudge wrote: »

Two sections so far...
One is on an incline from Glencree to south Dublin border so wont effect you really be well bedded in..
Think the other one is just after Sally gap but Ive been avoiding it recently because of the chippings..(small enough sections anyway)

Checked the sections you'll have 3 to contend with (so far)...
No descents so you will roll over them all pretty handy..
Two after Sally gap very short sections but you wont have any hassle on them and the last you will be climbing for the duration of it (a couple of KM at most Glencree out to Dublin border) so again well bedded in and not going to cause any grief.

EDit

inorderofage wrote: »

Hi. Does anyone know what the bike cut off times are. Not just the 5 hours after the swim but do they take you off at certain distances on the bike? Like If you don't make the 1st 20km in an hour. Like last year. Thanks

Tbh, even the total cut-off is not clear as it says 5:30 hours in the FAQs and 5:45 in the Athletes Guide. Last year, I believe they upped it to 5:45 because the cycle was seen as especially challenging.

In terms of any interim cut-offs, I’m pretty sure they only revealed those at the race briefings (last year)

TriFirst

Alistair Brownlee just announced he'll be competing in Ironman 70.3 in Dun Laoghaire this year ahead of the 70.3 world championships, very interesting. Hopefully he gets to swim this time.

TriNRun

Once I finish 1within 4:30 for the bike I think ill be ok, fingers crossed for no heavy rain, last thing I need is swimming in crap

Marty Bird

TriNRun wrote: »

Once I finish 1within 4:30 for the bike I think ill be ok, fingers crossed for no heavy rain, last thing I need is swimming in crap

I was only saying to the wife earlier with all the beach bans recently wouldn’t be surprised if the swim was cancelled due to water quality. Sandycove is closed now with the heavy rain. IM UK last year they were talking about cancelling the swim due to poor water quality.

TriNRun

Marty Bird wrote: »

I was only saying to the wife earlier with all the beach bans recently wouldn’t be surprised if the swim was cancelled due to water quality. Sandycove is closed now with the heavy rain. IM UK last year they were talking about cancelling the swim due to poor water quality.

heavy rain is all to common around these parts too so there is a decent chance of it happening with the type of weather we been having lately , it might be ruining the day out yet , no way ill get through the bike cut off times without the swim cushion

reidman

Went around it again today, weather was crap, rained on for the whole thing and wind was honking. I’ll be keeping an eye on the weather close to the race, haven’t been up there on the bike without getting wet. Downhills needed focus in the rain but no issues, the wind today would be problematic with disc wheels, no gravel or clippings of note, only on a few sections where you’re unlikely to be fast (entire course for that matter 😀). Decent pull up to roundwood from eniskerry, again up to lough tay, not too bad from there to the sally gap, and a couple more up to the lookout where you descend, and then the short but not fun anymore hill at turn to Johnny fox’s, it’s about 1k long, from there it’s gravy. Course doesn’t relent until the end, scenery amazing even on a crappy day.

paddydriver

reidman wrote: »

Went around it again today, weather was crap, rained on for the whole thing and wind was honking. I’ll be keeping an eye on the weather close to the race, haven’t been up there on the bike without getting wet. Downhills needed focus in the rain but no issues, the wind today would be problematic with disc wheels, no gravel or clippings of note, only on a few sections where you’re unlikely to be fast (entire course for that matter ��). Decent pull up to roundwood from eniskerry, again up to lough tay, not too bad from there to the sally gap, and a couple more up to the lookout where you descend, and then the short but not fun anymore hill at turn to Johnny fox’s, it’s about 1k long, from there it’s gravy. Course doesn’t relent until the end, scenery amazing even on a crappy day.

Ditto.. went around myself this afternoon. The 3rd time around in last 10 days and was rained on for each. Last 2 the wind has been in my face whole way up to Sally Gap too, which made for a slow aul slog. Just hope weather picks up next week a little.

On a plus.. no issues with roads and all the loose stuff is gone. That said there are random gravel traps along the route from where downpours of rain have washed it out onto the road. Would be good if they gave the route a final sweep next week but not holding out much hope on that.

efwren

reidman wrote: »

Went around it again today, weather was crap, rained on for the whole thing and wind was honking. I’ll be keeping an eye on the weather close to the race, haven’t been up there on the bike without getting wet. Downhills needed focus in the rain but no issues, the wind today would be problematic with disc wheels, no gravel or clippings of note, only on a few sections where you’re unlikely to be fast (entire course for that matter 😀). Decent pull up to roundwood from eniskerry, again up to lough tay, not too bad from there to the sally gap, and a couple more up to the lookout where you descend, and then the short but not fun anymore hill at turn to Johnny fox’s, it’s about 1k long, from there it’s gravy. Course doesn’t relent until the end, scenery amazing even on a crappy day.

I think thats the thing about it...it doesn't relent. I have cycled it 3 times now...and found it a real slog, mentally and physically. Its my first 70.3 and I expect I will be tracking to come in just under the time limit for the bike (hopefully).

I have trained on several other hilly routes with similar elevation but found them much easier as they had many sections of rolling road interspersed with tough climbs. The 70.3 route is just a grind the whole way around.

Wind direction I think makes a difference. Two of the times I have done it there has been a head wind all the way up to Sally gap and up through the feather beds..makes it really tough. The other time I have done it, the wind has been at my back on those sections and it was much more enjoyable.

You are right though, the scenery is stunning all the way round, and varied throughout.

dickidy

Does anyone know hoe much (scoops ) enervit they put into the bottles on course.
Last year I had my own gels with me and mixed it with the water on the course.
I am just trying to figure out how much I need to take in on the bike.

Thanks

TriNRun

Looks like about 1300 entrants this year, doesn't bode well for the future of this event

rodneyr1981

TriNRun wrote: »

Looks like about 1300 entrants this year, doesn't bode well for the future of this event

How does that compare to last year? Seen posts for final 100 entries so assumed it had big numbers

TriNRun

rodneyr1981 wrote: »

How does that compare to last year? Seen posts for final 100 entries so assumed it had big numbers

dunno, numbers dwindling maybe due to the hard climbs

EDit

rodneyr1981 wrote: »

How does that compare to last year? Seen posts for final 100 entries so assumed it had big numbers

Around 1200 finishers last year with around 400 DNS/DNFs

peter kern

EDit wrote: »

Around 1200 finishers last year with around 400 DNS/DNFs

You need to account for 20 % no showes
So more like 2000.

EDit

peter kern wrote: »

You need to account for 20 % no showes
So more like 2000.

Are the no shows not the DNSs?

TriNRun

Looking like the weather will be toasty, time for a change of wheel plan, deep rims and slick tyres

ChickenBalls

https://www.yr.no/place/Ireland/Leinster/D%C3%BAn_Laoghaire/long.html

Looks positive - good luck all, won't be doing it, maybe next year thou.