Tag Archives: course

Bike Course Comparison: Ironman Lake Placid vs Coeur d’Alene

IMLP vs IMCdA BikeSeveral people have asked me how Ironman Coeur d’Alene compares to Ironman Lake Placid, namely the bike courses. So, I decided to attempt to answer that question with a bit of a comparison of the data that I accumulated from the last two races. It was fairly difficult to find any one tool that conclusively compared the two courses, so I used a few different methods. It is a bit off-the-cuff, but it might help to give some people a little idea of how similar or different these coursed really are.

First off, I tried using Garmin Connect. While it is pretty easy to select two rides and click compare in GC, having IMCdA recorded as a “Multisport Activity” from my Garmin 920xt proved more difficult to compare since IMLP 2014 was recorded as just a single ride. Then I had to export the IMCdA Ride as a TCX file from the MultiSport activity and re-import it again by itself. When I did that, it didn’t calculate my Normalized Power watts at all and my average watts were off by about 3 watts. I then filled them in manually. So I finally got them in a table format which is below.

Garmin Connect IMLP vs IMCdA Ride Compare Table

Garmin Connect IMLP vs IMCdA Ride Compare Table

So, these courses above look very similar. The only major differences was my power output for Coeur d’Alene was about 20 watts less on average and normalized power. Note that I used the same Stages Power Meter for both races. The corrected elevations here show only 400 more feet of climbing at Lake Placid and about 500 more feet of loss as well.

Next I jumped over to Strava where I have the Stravistix extension which provides some more information on the grade of the courses. Thanks to the Stravistix Google Chrome Extension for Strava from Thomas Champagne for the statistics below…

IMCdA 2015

Ironman Coeur d'Alene 2015 - Bike Course Grade Stats

Ironman Coeur d’Alene 2015 – Bike Course Grade Stats

IMLP 2014

image

Ironman Lake Placid 2014 – Bike Course Grade Stats

Here again, the courses are very close. The only thing that really stood out to me was that IMCdA has a little more flats and IMLP has a little more downhill.

Equalizing Course Profiles at 0 Elevation

I also was able to import the original Garmin FIT files into Golden Cheetah, which allowed me to the export the raw data points from each ride/course into a spreadsheet. I then imported those rides into my favorite analysis tool, QlikView.

I equalized the starting elevations for each course to zero for each race profile. Next, I adjusted the rest of the points elevations’ by the difference from that starting elevation to zero. Plotting this way then moves the course profiles on top of one another(below) as if they started at exactly the same elevation. This gives us a interesting perspective of the courses that I would not have seen looking at the numbers above. While the numbers look the same the profiles are very different.

The Coeur d’Alene course is much more up-and-down in the range of 0-500′ climbing. Lake Placids’ long downhill section into Keene provides you with a nice long and speedy descent, but then you pay for that later with the very a very long, gradual climb from Jay all the way back to Lake Placid. This climb continues on into your second loop at LP too after heading through town. So if you like a constant gradual climbing then Lake Placid is more your style, whereas CdA is more for the folks who like big rollers.

Equalized comparison of IMLP vs. IMCdA Bike courses

Equalized comparison of IMLP vs. IMCdA Bike courses

The one thing I didn’t take into account here was the wind. For Ironman Coeur d’Alene 2015, the wind was coming out of the NNE mostly at around 7 MPH. This provided a nice tailwind from mostly the first turnaround at Heggins Point all the way out to the second turnaround. Coming back to town thought was obviously a headwind. Not a bad one, but I could definitely feel it. Lake Placid in 2014 was a little higher at around 8+ MPH out of the South. It always seems to just whip right up through the Wilmington Notch as you are grinding your way back to Lake Placid. 2014 also had a the nice edition of nasty thunderstorm on the first half of the first loop too.

EFD -Effective Flat Distance Overall

For one last comparison, I had stumbled upon the Flacyclist.com site by Tom Jordan. Tom has a calculator tool he put together that figures our what the Effective Flat Distance(EFD or EDO) of a ride is. This is basically how long the ride would be if you took into account the climbs and descents and just flatten everything out. It seems pretty complicated, but probably a more accurate way to equalize different courses for comparison.

I downloaded Toms’ spreadsheet version of the calculator and filled in the data. Getting some of the required fields tooks some data wrangling. I used the ride extract from Golden Cheetah and then did some Excel magic to figure out the climbing(> 1%)/descending(< -1%) distances. I had also downloaded hisorical weather info from Weather Underground site. I used some default values for area of rider and things like that. I set the wind direction at 45 since both courses were basically out-and-backs so there was a combination of headwind and tailwind. You can view the calculations here…

Looking at the two course calculations above, you can see the (EDO or EFD)Effective Overall Distance for each ride is in the 2nd to last row of each image above. The first distance value is taking wind into consideration the other is not. Based on the no wind calculations here, the IMLP was equal to about 121 miles in EFD but the IMCdA course was just a couple miles more at 123 giving it a very slight edge in difficulty. But not much

Taking the wind into consideration, IMLP 2014 averaged about a mile or so more per hour(8.24mph) over the time on the bike course than IMCdA 2015(7.4mph). With an equivalent amount of head vs tailwind, this effectively evens both the courses out at about 142 miles and some change.

This comparison also seems to point to both courses being very comparable in difficulty. The only difference being what type of ride do you prefer? Do you like to maintain a steady uphill climb over a long distance or do you prefer more shorter ups-and-downs?

Endurance Sports, FinisherPix, Full, Idaho, Ironman, Race, Sports, Triathlon, United States, coeur d'alene, imcda, multisport, tri

Ironman Coeur d’Alene Bike

Personally I liked both courses in their own way I guess. I really feel like I could have PR’d the Coeur d’Alene course under normal temperatures this year. Once that heat kicked in, the wheels just fell off. Despite that I was still able to come in only 5 minutes later than Lake Placid the following year. I was under 3 hours for the first 56 miles while the temperatures were still reasonable.

I hope that was somewhat helpful to anyone considering either of those races. They are now moving the full Ironman in Coeur d’Alene to August next year, so 90-100 degree temperatures may be the norm for that race now. Some locals told me that that weather is more typical at that time of year there. That pretty much takes that off my list of races to try again! Hopefully next year I can compare the Ironman Mont-Tremblant course to these two courses.

Thanks!

 

Pre-Race Scouting Report: Black Bear Half-Iron Bike Course

I have the Black Bear Triathlon half iron distance race coming up in a week and half. It is a fairly local race for me, so I thought it might be a good idea to take a run up there and preview the bike course for my LSD ride for the week. I have been up to Beltzville State Park before to do some open water swims but haven’t really checked out all the roads in the area. I heard the race was hilly, but I had no idea how REALLY HILLY it was. Wild Creek Reservoir-Penn Forest Rd.-Bethlehem Water Authority

 

The half iron bike course consists of approximately two 28 mile loops around the area, so with a planned 4 hour ride today I thought I would do at least the two loops and then maybe a little extra to fill in the time. It was a very nice, partly cloudy, with a light breeze of around 7-10mph.

Here is the link to my Training Peaks Workout too…

I arrived in the main parking lot in the later morning, unpacked my bike, geared up, and started on my way out the main entrance. There were a few other cars in the parking lot with bike racks and triathlon related stickers, so it was nice to know there were others out there riding too. There was also another guy in the lot unloading a bike with a Endurance Multisport jersey on, which is a local triathlon club.

The Course

The route starts out paralleling Beltzville Lake on Pohopoco Drive, which is a bit of a rollercoaster ride to get started. A series of up-and-downs, some larger than others, that prohibits you from creating any bit of momentum throwing your legs into a tailspin. The last couple rollers before making a left onto Sheller Hill Road are the worst. When I first saw Sheller Hill Road, I thought “that can’t be the first turn”. I was wrong and my Garmin quickly indicated this by flashing a “Off Course” on the screen. As I turned around and now made a right onto the road, the Endurance Multisport rider was turning there too. We exchanged a couple pleasantries and then he filed in behind me.

Sheller Hill Road was gradual at first, but then jutted up to a short, steep little climb. I was then down to the intersection of the first out-and-back section on Smith Road. Smith Rd. was mostly downhill on the way out and then a mostly uphill starting at the lollipop-like turnaround and then back again. There is one steeper hill right before a descent back to Smith Rd. heading back again.

Wild Creek Reservoir-Penn Forest Rd.-Bethlehem Water Authority

Reaching Sheller Hill Rd again you stay right and then soon make a right onto Penn Forest Rd. You then head downhill for a good stretch, but the road is fairly beat up so you need to stay alert. It eventually levels out right as you pass a nice mountain lake(Wild Creek Reservoir) which seems to be a false flat area. Again the road is pretty beat up still. You eventually reach a new bridge right before it starts descending uphill again. I am not sure how far up the course goes before it turns around. I went half way up the first loop and all the way up the second time. It is a pretty steady climb. Then you turn around and head back again. The ascent up was to Sheller Rd again was not as bad as I thought, but it is another climb in easy gears nonetheless.

Next, is back down to Pohopoco Drive for another roller coaster ride. One big uphill and then make a right on what I think is Lakeside Dr. After a sharp left you come to a fork at Lovitt Rd. When I first saw this road and the steep climb I thought we could NOT go that way, but again I was wrong. This is yet another short steep section. There is a nice long quiet descent through the woods after though.

The course usually turns right onto Owl Creek Rd, which I did, but the road is marked closed and the bridge is blocked off further down the road. It is actually a nice little stretch that you can gain some speed and I was able to slip past some barriers and the large pile of dirt on the bridge to get through. Not sure what they will do for the race though.

 

Bridge Out! Road closure and bridge out on Black Bear course.There is one pretty steep climb after the bridge. I found myself saying “you’ve got to be kidding me” when I made the turn. The really were not bashful with this bike course. The rest is mostly flat or downhill to the park entrance before doing it all over again.

Course Summary

I heard this was hilly, but holy crap it was brutal. Granted I was doing a long, slow distance ride, it still kicked my ass. Last year I did Rev3 Quassy and I though that was a hilly course, but after checking my logs this course has almost 1000 more feet of climb over the same distance. It is 1000 less than the FULL Lake Placid Ironman bike course of 112 miles.

This is definitely not a course to go out like gangbusters. You could really cook your legs in a hurry and have a rough half marathon to run afterwards. The only solace is that the run does not appear to be quite as hilly. I ran part of the course for a brick run and it wasn’t too bad, but it was on dirt road and trails. I think this would be a good race to ride a road bike instead of a tri bike. There is a ton of shifting to do! Unfortunately, my old Cannondale road bike is NOT race ready. Oh well it is my B training race, so it will be a test of my fitness.

History of the Lehigh Parkway

One of my favorite places to run in the Lehigh Valley of Pennsylvania is the Lehigh Parkway. It is a beautiful stretch land that follows the banks of the Little Lehigh Creek. It provides a great crushed stone path for running and walking as well as large fields for many other activities. It is a utopia plopped right in Allentown and is home to many local races. The link below is a great article by Frank Whelan that describes the history of how the park came to be.

History’s headlines: Little Lehigh Parkway: Man and nature working together