Biking hills 2:41:51 [4] 47.7 mi (17.7 mph)
OMG WTF = IM St. George course. We woke up and had a light breakfast. Drove the course from the reservoir and around the first loop. Got on the bike around noon or so. No lunch, which was a mistake. First part through the northern part of town was fine: side roads, mix of chip seal and new pavement. Then you take the right onto the old highway out of town, which is all chip seal. No shade. We noted this while driving it, but it's one thing to think "hmm, no shade, that might be tough... lemme bump up the AC a bit..." and another to be out there in the heat of the day (SRM read 103) with zero shade. No trees, only 3 ft high scrub brush. The road goes through some valleys, but the rocks don't overhang the road enough to give shade. The chip seal roads are bumpy and sap your energy. There are at least five or six cattle guards to navigate. It's ALL uphill. No descents to speak of for the first 85% of the 40 mile loop. About 2/3 of the way into the loop, there's a steep climb of about 1/3 mile which felt like it was about 10-12% (225w = <7 mph for me). Winds were tough; I drafted off Jeff for most of the ride. This brings you to the top of a plateau. Very exposed. Then you take a right onto one of the main highways back into town. You continue to climb up some gentle rollers, but at least the pavement gets a little better after a few miles... but it doesn't last. Then you descend FAST back into town, again on chip seal, with a very small shoulder.
I was completely gassed. Nothing left in the legs; my bike fitness is WAY down since Lake Stevens. Tummy was a little off. I was leaking salt. Jeff got two flats, so I gave him my front tire and went back to the hotel while he did the loop again.
I can easily see this being a 6+ hour IM ride if I were to do it.
Oh yeah, almost forgot: elevation. High point of the course is at 4400'. High enough to feel it. The marathon is at 3200'.
The run course looks even more brutal: out of T2, you run uphill (along the bike course, actually), but where the bike course turns left to head out for the loop, the run course turns right and heads up a sustained 8% grade (there's a nice sign to let you know). Then it descends to the turn around. Back up the hill, down the 8% and downhill back into town. Turn around and do it again. Zero shade. No trees, no rocks, no nothing
Pacing will be EVERYTHING on this course. It is pretty, though...
Running 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Asics DS Trainer 14
Quick run just to say I did one... distance a guess based on my pace. The altitude here will definitely play a role in the mary. Still 85 degrees at 7:30 this evening.