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13-02-2019, 17:12   #151
Brendan Hennessy
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Route Review

Hi all,

OldVelos are writing an occassional blog on sections of the Route,

http://www.oldvelos.com/the-ironman-...e-miles-40-49/

http://www.oldvelos.com/the-ironman-ireland-route/ (miles 30-40)

Cheers,

Brendan
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23-02-2019, 09:44   #152
Diego Murphy
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Going to cycle the route for the first time on Sunday. Living on the route so know most of the roads but just haven't done it in one circuit.

Will decide on Sunday if a TT or a road bike is best to use.
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25-02-2019, 09:55   #153
jester1980
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good stuff Diego, let us know your thoughts?
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22-03-2019, 11:03   #154
NeedsTraining
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Anyone doing the Double Oly in Athy in the run up to IM Cork?

3 weeks beforehand. A little too close, but very few other options. I am not travelling to Lough Cutra
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22-03-2019, 11:09   #155
Diego Murphy
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Quote:
Originally Posted by NeedsTraining View Post
Anyone doing the Double Oly in Athy in the run up to IM Cork?

3 weeks beforehand. A little too close, but very few other options. I am not travelling to Lough Cutra
Unless it's part of a tried and trusted routine, I wouldn't recommend doing a double Olympic that close to the event. The general recommendation is to do an event like that 6-8 weeks out. 3 weeks is very very close and a time when a lot of people will actually start to taper.

I did hear the other night that apparently there's an informal half ironman being organised on the youghal route. Think it might be Midleton cycling club that's organising this (I could be wrong). Might be worth contacting them, rather than trying to squeeze an event in at the wrong time.
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22-03-2019, 11:30   #156
griffin100
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A double Olympic is less than 6hrs of effort. If I remember from my first IM many years ago Fink had me cycling for 6 hrs and running for 3 hrs over two day 3 weeks out. I suppose it depend on the effort, maybe racing hard for 6hrs could be detrimental but a steady paced effort could be beneficial.
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22-03-2019, 13:11   #157
peter kern
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Quote:
Originally Posted by NeedsTraining View Post
Anyone doing the Double Oly in Athy in the run up to IM Cork?

3 weeks beforehand. A little too close, but very few other options. I am not travelling to Lough Cutra



nothing is too close its just depends how you do it.
now i would not reccomend a half for an unfit person the week before but for very fit people even the week before can work and 2 -3 weeks is actually a good time at the end of the training and is a good pacing test

but yes the less fit you are the more careful you have to be ....but then again it depends on the pacing especially on the run .

personally i would be quite happy to do a half 2 weeks before a race as i tend to race very well 2 weeks after a race

and i would not be keen to do a race 6-8 week out ( at least not a serious race ) as this is kind of the peak max hours trainig time



at the end it all depends on the experiecnes you should have made over the years how your body reacts and what overall strategy you train with . and what your weakness and strenght are

ie you are afraid of the swim distance in cork me thinks athy is a great practise , if i was worried aoubt the about the waves in open water race or hills i would do hardman waterville and if i was worried aobut fitness i would focus about long bikes rather than doing a race at all . a race is god to sharpen up but if you are not fit there is no need for that and you better focus on fitness

so to say there is an ideal time for a half before a full is not correct.

ie terrenzzo bozzoni does 2 half and a full in 3 weeks 2 times a year with loads of base in between and does quite ok while somebody like lange focuses everthing on 1 race and everthing else is just secondary ( i think lange won his first and only race race in kona last year. his coach thinks he has only so many races in him . 6-8 weeks out i would prefer people to get their longest runs and bike sessions in and yes that can be a race as well but i would demand very conservative pacing depending what we want to get out out it.


but ad the end whats also important is what motivates you if one race does and the other dosnt , or a race gets you out of bed easier than a 6-7 hour bike or you think a desination race will be better than a camp ... it needs to be a bit fun too ...
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25-03-2019, 21:43   #158
Diego Murphy
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Originally Posted by butrasgali View Post
Has anyone got up windmill hill with a 39 front and 28 rear comfortable..just wondering is that enough
I went up it yesterday with 39 front, 28 rear, on my TT Bike (Ridley Dean RS), which is a lot heavier than my road bike. It was fine tbh. The hill is very short. With all the talk about it, i was anxious coming up to it but it's grand. Only fear on the day would be someone stopping in front of you, or the crowd getting in the way.
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25-03-2019, 22:12   #159
Diego Murphy
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Originally Posted by jester1980 View Post
good stuff Diego, let us know your thoughts?
Took a few more weeks to get to the route than expected. Here's my take on it and some advice, being local to the area. We all spend a lot of time talking about hills and gearing etc, but one big factor in an Ironman, is where the crowds will be concentrated. This can be a great boost, but you also have to be aware of not getting carried away and hitting a section too fast because of the buzz of the crowd. That's fine on a short sprint but can do you damage over the course of an event that's this long.

I started my spin in Midleton. On the day, you'll have a good fast run into Midleton, after the East Ferry Climb. Expect crowds at Ballinacurra and pockets along the Bailick Road. There's a short right sweep into the centre of the town, and then a sharp left down the main street in Midleton. Expect big crowds to congregate here. Plenty of pubs, so I expect the atmosphere to be cracking. Then it's another sharp right out the Dungourney Road.

The reason I mention the expected crowds at these locations, is because you'll be climbing for 7-8k after this(distances not exact) and you don't want to be getting carried away. It's a lovely steady climb with a nice gradient (guessing 6-7%), so there is a temptation to go too hard and I'm sure plenty of people will sail past with big carbon wheels. Don't be tempted to chase(unless you're within your limits). There's a nice descent after the climbing and then you start going up again towards Mount Uniake. There's a very sharp right to bring you back on the road towards Youghal then. This road is closed to traffic and there are major resurfacing works going on. I was just about able to cycle down there slowly. Given the level of resurfacing that's happening, i'd expect this surface to be really fast once it's finished. This will be a nice fast section for another few k.

Onwards to Youghal, there are some nice fast downhills, with a good number of pulls that will slow you down. TBH, at this stage I was getting anxious about Windmill Hill and that was purely from all the talk about it. I can confirm that there's nothing to worry about. Yes it's steep, but it's very short. I was on a Tri Bike with 39 front 28 back gearing. Really was fine, so stop worrying about it. Just make sure you don't get over excited on it with the inevitable crowds and stay 100% focused. The only way it could go wrong is if you allow yourself to get distracted. Head down, breathe, focus on turning the pedals and you'll be up before you know it. Then enjoy the nice downhill.

After this, I didn't stick exactly to the route because there are a lot of diversions in place. I know those roads pretty well down around Garryvoe and they're kind of 'Lumpy' but nothing difficult in it. You'll motor on to Cloyne and then the next climb is at East Ferry. It goes on for a couple of K but there's nothing difficult in it and the surface is fine. From there it's a very fast downhill towards Ballinacurra and Midleton.

The obvious qs from people have been about what type of bike. Well i've ruled out using my Tri Bike, as I really didn't feel the desire to drop into the bars. I don't use them a huge amount anyway and generally only drop into them on straight motorway stretches. As a rule of thumb for this route, if you're someone that loves using TT bars, then by all means go for it. You'll get to use them on the latter part from Youghal to Cloyne and maybe if you fancy a steady climb in them to Dungourney. Mount Uniake to Youghal would be much more of a challenge in them on the windy roads with lots of ups and downs.

If you are any way hesitant about tri bars and you generally prefer not using them, then don't bother with a tri bike for this. Use a road bike.

My overall opinion of the route is that I think it's fantastic. I've always lived in East Cork but this has taken in roads that I don't know and the scenery is spectacular and anyone, no matter where you're from will enjoy it. I did IM Barcelona last October and that bike route is very boring on a main road with very little of interest on it. Barcelona was much faster of course (i did 6:15 for the bike leg-I expect it to be anything up to 7:30 for Cork). The route will keep you engaged throughout and there really isn't any free speed on it but I promise that you'll enjoy it.

Just keep in mind throughout, that you have a marathon to do at the end. There are lots of short pulls which if you burst up, could destroy your legs for the marathon. It's not a route that you can get away with minimal training on so keep clocking the miles beforehand. But if you've trained regularly, you will really really enjoy it, I promise!
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27-03-2019, 20:02   #160
Brendan Hennessy
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That's a great description Diego, and from someone who obviously knows their 'tri'.

Here's OldVelos latest blog of the road between 7.5 and 20 miles!

http://www.oldvelos.com/the-ironman-...les-7-5-to-20/

Hope all your training is going well,

Brendan
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01-04-2019, 10:44   #161
peter kern
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Just as a general point if you use bars just on a straight motorway than there is something wrong about your bike fit.
If you plan to spend 7.30 the bike I guess your choice for road bike is right. At the same time what's the point of a tt bike if you can't use it proper as you dont fit on it
Or have bike handling issues. I think that's something you could work on.


Good report!


Quote:
Originally Posted by Diego Murphy View Post
Took a few more weeks to get to the route than expected. Here's my take on it and some advice, being local to the area. We all spend a lot of time talking about hills and gearing etc, but one big factor in an Ironman, is where the crowds will be concentrated. This can be a great boost, but you also have to be aware of not getting carried away and hitting a section too fast because of the buzz of the crowd. That's fine on a short sprint but can do you damage over the course of an event that's this long.

I started my spin in Midleton. On the day, you'll have a good fast run into Midleton, after the East Ferry Climb. Expect crowds at Ballinacurra and pockets along the Bailick Road. There's a short right sweep into the centre of the town, and then a sharp left down the main street in Midleton. Expect big crowds to congregate here. Plenty of pubs, so I expect the atmosphere to be cracking. Then it's another sharp right out the Dungourney Road.

The reason I mention the expected crowds at these locations, is because you'll be climbing for 7-8k after this(distances not exact) and you don't want to be getting carried away. It's a lovely steady climb with a nice gradient (guessing 6-7%), so there is a temptation to go too hard and I'm sure plenty of people will sail past with big carbon wheels. Don't be tempted to chase(unless you're within your limits). There's a nice descent after the climbing and then you start going up again towards Mount Uniake. There's a very sharp right to bring you back on the road towards Youghal then. This road is closed to traffic and there are major resurfacing works going on. I was just about able to cycle down there slowly. Given the level of resurfacing that's happening, i'd expect this surface to be really fast once it's finished. This will be a nice fast section for another few k.

Onwards to Youghal, there are some nice fast downhills, with a good number of pulls that will slow you down. TBH, at this stage I was getting anxious about Windmill Hill and that was purely from all the talk about it. I can confirm that there's nothing to worry about. Yes it's steep, but it's very short. I was on a Tri Bike with 39 front 28 back gearing. Really was fine, so stop worrying about it. Just make sure you don't get over excited on it with the inevitable crowds and stay 100% focused. The only way it could go wrong is if you allow yourself to get distracted. Head down, breathe, focus on turning the pedals and you'll be up before you know it. Then enjoy the nice downhill.

After this, I didn't stick exactly to the route because there are a lot of diversions in place. I know those roads pretty well down around Garryvoe and they're kind of 'Lumpy' but nothing difficult in it. You'll motor on to Cloyne and then the next climb is at East Ferry. It goes on for a couple of K but there's nothing difficult in it and the surface is fine. From there it's a very fast downhill towards Ballinacurra and Midleton.

The obvious qs from people have been about what type of bike. Well i've ruled out using my Tri Bike, as I really didn't feel the desire to drop into the bars. I don't use them a huge amount anyway and generally only drop into them on straight motorway stretches. As a rule of thumb for this route, if you're someone that loves using TT bars, then by all means go for it. You'll get to use them on the latter part from Youghal to Cloyne and maybe if you fancy a steady climb in them to Dungourney. Mount Uniake to Youghal would be much more of a challenge in them on the windy roads with lots of ups and downs.

If you are any way hesitant about tri bars and you generally prefer not using them, then don't bother with a tri bike for this. Use a road bike.

My overall opinion of the route is that I think it's fantastic. I've always lived in East Cork but this has taken in roads that I don't know and the scenery is spectacular and anyone, no matter where you're from will enjoy it. I did IM Barcelona last October and that bike route is very boring on a main road with very little of interest on it. Barcelona was much faster of course (i did 6:15 for the bike leg-I expect it to be anything up to 7:30 for Cork). The route will keep you engaged throughout and there really isn't any free speed on it but I promise that you'll enjoy it.

Just keep in mind throughout, that you have a marathon to do at the end. There are lots of short pulls which if you burst up, could destroy your legs for the marathon. It's not a route that you can get away with minimal training on so keep clocking the miles beforehand. But if you've trained regularly, you will really really enjoy it, I promise!
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01-04-2019, 11:35   #162
jester1980
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Went down on saturday and did the course sat afternoon and again sunday morning, my plan was to use road bike sat and tri bike sunday, However i found a big crack on my road bike frame down near the back wheel last week so that was a no go, im very inexperienced on the tri bike over sprint distance so got 100 km in last week as longest ever bike on it.

So now to the course, I really think the first 50 km of the course is good up to Middelton, definately some fast sections and i was down on the bars the first 15km, ive been on my tri bike all winter on the turbo so also like to climb down on the bars if not steep. In the first 50 km there was maybe 2 climbs of note, one about 40 km was steep enough but nothing different that a normal steep hill. We didnt go out too fast as just getting used to course and i think we hit middelton in about 27km/ph or just under, a little stop starting with directions and traffic.

From middelton theres a tougher 15/16 k ahead, first long climb goes on a fair bit but its not a very high gradient so found it fine down on the bars, was maybe 6kish, then some down hills into the next long hill which again is similar maybe 5k ish, prob the toughest part of course but not a killer, then its a right turn back towards Youghal direction, roads are horrific here but they are relaying a big section, after this section was worse though with very fast down hill with hundreds of potholes so hopefully they are sorting this too, you are maybe looking at a very nice 12/13 k here.

Just around the 80 k marker they have a lovely hill of about 2 k, reminded me of howth climb on howth side but not as long, then you have very fast section back in towards Windmill hill, first attempt on this was awful as came at it in wrong gear, next day better and no issues, probbaly 250 of horrendous climbing with hill hitting 23% and then gets easier with 150 m smaller incline, then its lovely downhill back towards transition.

I think my road bike issue was a blessing in disguise as i will definately use my tri bike, legs were fresh enough when did small 20 min brick after each circuit.

Any questions shoot away.

Last edited by jester1980; 01-04-2019 at 11:39.
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29-04-2019, 09:01   #163
Brendan Hennessy
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OldVelos Route Recce

Hi all,

Here's our take on the first section of the cycle: http://www.oldvelos.com/the-ironman-...les-0-7%C2%BD/ Good luck all with the training.
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30-04-2019, 11:50   #164
jnk883
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Taking from IM Cork Visitor info page on facebook (https://www.facebook.com/groups/6183...335622586507/0

Updated Bike Route:
We've made a few changes to the bike route which will make it faster and safer overall. Driven mainly by the need to reduce traffic on sections of route, this final draft goes past Fr O'Neill's GAA on the approach to Ballymacoda instead of the road that currently has a lot of pipelayying works and we fear may not be ready for race day.
This is about 8.5K into the route and is a much straighter road with a smoother surface.

Next change is the loop towards Kilcredan School from the coast road at 18K - it's now Gone - 1st horrible hill removed! Simply keep going sraight with Ballycotton Bay on your left, heading for Garryvoe and Cloyne.
On the approach to Cloyne there are roadworks currently putting in an absolutely super surface for you - there may be diversions here on weekdays so bear with us.

Biggest change is in Cloyne. Instead of going straight across the junction in the village you now turn left to pass the Round Tower and after about 2K you'll turn right and follow an L-road to link in with the R630 just below the original junction at Whitewell.
This section is faster than the previous route and will definitely bring a smile to the TT rider's face! There is some work to be done on this road and we understand this will happen in early June.

Next change is in Saleen Village. The left in the village that took you up a wooded hill is now also GONE. You just stay on the R-630 heading towards Ballinacurra. It's still a hill but it's a better surface and it's over-with sooner.

The rest of the route remains the same until you return to Youghal. A final change is simply the lane that you turn up before Windmill Hill. Previously Church Street, we felt this lane was too tight and if wet the cobbled surface here will be too slippy so we've moved you to the next street DeValera Street, opposite Super Valu/AIB Bank.

The aid stations will happen at Garryvoe (23K), Leahy's Open Farm (62K) and Summerfield in Youghal (by the Greyhound track) (89K).

In total, the route now comes in at 179.8K and 1900m of climbing. Athletes who have tested it out in the last week are feeding back that it's as much as 15min faster per lap.
My advice is for anyone teetering between Road or TT that it's now undoubtedly a TT bike course.

Road Works are ongoing at a number of locations around the route with more surfaces to be put on the road at Morley's cross and new repairs due at Cloyne Village before race day.
Roads will be swept for race day and a final repair will be done on any last-minute isses so it'll be impressive on June 23rd - Cork County Council deserve to be prasied for their works on the roads as they are really pulling out all the stops!
In the meantime don't expect to fly around the route as you will on race day, our advice is to comply with diversions and bring a map to allow you find alternative routes (we've suggested some in previous posts). Yes roads will be unswept at present - a heavy shower can bring gravel and mud onto sections so they won't be cleaned up until the days immediately pre-race.

This revised route has been sent to the IT department to be updated shortly on the official IRONMAN web page and we hope locally to get out and re-mark the revisions with the now-familiar red M-dots and arrows for you. (Hope to do that this Friday or Saturday).
John Walnutt will publish these details on the athlete facebook channels in the coming days and another FbLive may also come out relating.

Remember that we ride on the left in Ireland, as close to the left as is safe, 2-abreast in groups but be courteous to other road users and try to not hold up traffic for too long.
Share the road and Stay Safe.

https://ridewithgps.com/routes/28976755
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09-05-2019, 00:17   #165
Brendan Hennessy
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OldVelos blog on the final miles of the Ironman route

Hi all,

Hopefully the words make sense of Windmill Hill

http://www.oldvelos.com/the-iron-man...s-47%C2%BD-56/
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