Ironman World Championship 2022 St George Bike Course virtual recon
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- Опубліковано 23 лют 2022
- This is a virtual recon of the Ironman St George 2022 bike course. I talk about key points on the course, the aid stations, pacing, and equipment choices. If you are racing in this once in a lifetime world championship event, this video is for you!
A common question I get is about my gearing choice. I am running a 11-33 cassette. Although most of the climbing is gradual (I am in the large chainring most of the time), there are a few short steep sections where it is worth having an easy gear to go to even if just for a few minutes.
I hope you find it useful. If you have any questions please ask in the comments below. I am happy to answer questions or even do a Q&A video if there is demand for that. - Спорт
Thank you! Way better than the official video IM posted on the race website.
Of course, very glad you found it useful. And have a great race on Saturday! 💪
This is so helpful! I was getting pretty nervous about to climbs but this really helped ease those fears. Thank you! See you on race day!
awesome - see you out there! I think if you are able to ride up a grade of 10% you will be good!
Good stuff, thanks for taking the time to add some good insight.
Great job rob!
Thanks Kurt - hope you are well!
@@RobGray777 All is good and looking forward to racing at St. George. Your video was super helpful and it is so nice to see fellow Ultraman giving back to our sport. Well done!
Wow was that helpful. This is my 26th IM and I wish I had this for each one. Great advice and it helps to know. Thank you. Safe riding to all!
Wow Dan, 26 is impressive! Hope to see you there.
Thank you. This was very helpful.
Rob that was awesome. Thank you so much. Look forward to seeing you there
Rob this is outstanding! Top shelf info all around! Thanks buddy! Rock it!
Hey Jan, you racing?
Yea! See you out there
Thanks for the Video! Great tip about the wind see you there!
really helpful, see you on race day Rob!
Thanks Hugo, looking forward to it!
Nice video
Full of lots of good information. I like the tip about the space blanket for cold air after swim , could you show how cut to shape for under your trisuit so its not bunched up.(chest and armpit area)? Here in Canada even on warm mid summer days its colder in the morning and adding layers is not always best because you're stuck with them for the whole bike course. Also I find after 1 hour on bike than most flavored endurance drinks are way to strong, how do you flavor your mix and make it flow enough that it not "chalky or think" like a shake when trying to get it down.? Thanks !!
For the space blanket, I cut it in a rectangle, only covering chest to waist and roughly "nipple width" but placed under the nipples, and under my tri suit which is tight. So space blanket, then tri suit, then wetsuit. Once on the bike I can adjust a little bit (like if I need to pull it up).
As for the drink, I make a concentrate that is "gel like" but a little bit more liquid. I treat it like gel, not a drink, and just take water from aid stations. The same effect can be had by taking gels and drinking water. I agree about the sports drinks - taking them to quench thirst does not do the job for me personally (like you say, too much sweetness). But drinking water and sipping the liquid "gel" every 10-15 mins works well for me personally.
PS, coming from Canada you will most likely scoff at the "cold" St George morning!
Really appreciate you taking the time to do this.
What is the brand of the bite valve you have on your X-lab torpedo?
Ah yes. I think it's a valve from one of my camelbak bladders. I also have my bars at an angle, so the standard drinking straw of the xlab is too short. I bought new tubing on Amazon and cut it to the right length, so that the other end of the tubing is at the bottom of the bottle.
The one thing about St George is you can have wind, cold, rain, sleet, heat, perfect weather, all in the same day. Virtual does not do this course justice.
Sounds exciting let's hope for that!
A great video! Thanks for that. What's the video that talks about your nutrition (ie the mix of maltodextrin/fructose/root beer)?
Hi Alex - here is the video about how I calculate nutrition needs ua-cam.com/video/a9uB1qPrcyU/v-deo.html - I ran out of supplies just as I was planning to shoot a quick video with the actual mix/recipe but hopefully will have it up within a few days
See you on race day.
very good! is your nickname barfy man due to a nutrition mishap?
Thanks for the video. Are athletes training on these roads?
There are quite a few athletes doing training camps there. I don't think there's much point doing the highways, just the key parts like the second half and hilly loops
Thanks!! You said you make a 2000 calorie bottle (thinking about upping my calories), I've been playing with a bottle before special needs, and then one after. what is your nutrition? I'm using tailwind .
I make one bottle using 200g maltodextrin, 100g fructose, one bottle of fever tree or Q ginger beer. That's about 1200 calories in 20oz bottle. Sometimes I increase the ingredients for more calories. But if I have only the 1200 then I also have 6 x Gatorade endurance chews (120 calories per pack) in my bento box. The water and any additional calories I grab from aid stations if I need it.
Hi, in your opinion, I have speed concept the tria an trek Madone, which bike do you recomended use ?
Speed Concept for sure
@@RobGray777 thanks !!
Any idea on the road surface, I am not sure if I should use my GP5000’s or risk my faster but less puncture resistance Power TT’s?
I have heard there could be thorns. Personally I am using GP5000's with latex tubes or the GP5000 S TR tubeless (depending on which bike and wheel set I end up taking). For a world championship they usually do a very good job of sweeping the course. In terms of road surface I believe it's mostly good except for about 5 miles of old surface (maybe some cracks etc.?)
Thanks, if find the power TT’s much fast and more stable than GP5000’s, I have some TPU tubes to test and want to use for the race, supposedly they are more resistant, but I definitely see more flats with the TT’s
What’s the elevation gain for the bike course?
About 7500ft. Very few flat sections, the majority is not very steep (less than 6%) with some short steep sections (top of Veyo is 1 mile, and top of Snow Canyon is kind of steep plus it's at miler 100)