Galena
The Midwest triathlon season will be kicking off the season this weekend. We have been busy all week with pre-race tune ups, wheel swaps, gluing new tubulars, switching to carbon brake pads...all signs we are finaly ready to race! I mentioned earlier this year that Galena was our club's first emphasis race. I want to thank you all for your patronage to endure it! and provide a few tips for the race.
Please do not use these tips as a substitute for the far more detailed participants guide: 2008 Participant Guide
The packet pick up and registration is at Apple Canyon lake. This is about 17 miles out of downtown Galena. After registration check your bike in the transition area at the lake, this must be done before 9:00pm Friday night. I would bring a few garbage bags or a small tarp to wrap up your bike as it may rain a bit overnight. The next step is to set up your second transition, this may be done the night before or the morning of. I have always gone to T2 Saturday morning to set up my transition and catch the bus to the lake.
After the race, the volunteers bring all of your equipment left at T1 to the finish in a bag you received at packet pick up. This is the easiest way to describe the two transition area set ups. If you read the link to the participation guide it is easy and not worth stressing over.
The Swim:
The only issue with the swimming is the temperature. We all know we have not had the warmest spring and the lake temperature will not be optimal. That said, it is only 660 yards and with a full wetsuit you should be nice and cozy. The swim has two right turns and you are essentially right back to the beach for a rocky run to T1. The bike needs to be kept in the small ring overnight so you are ready for the first hill out of transition. The hill starts immediately so if you are an experienced rider I still would not keep your shoes clipped onto the pedals.
The Bike:
OK, you have all heard about the hills in Galena. So I do not need to tell you this is not your typical Midwest flat out and back race. The hills do not stop and have a wide range of length and grade. Two tips will work well; 1) I get very frustrated seeing athletes not use all the gears provided these days to their capacity. It is perfectly OK to ride up a steep hill in the small chain ring!! Your bike will not explode if you use your gears, they should be smoking after the ride from their workout. High cadence and even power will help you more than you can imagine! 2) Most athletes will gun their way to the top of each hill with a max effort, reach the top, and recover on the downhills. The athletes who have the best races are the ones who keep their power in check so they may maintain a solid pace as they crest each hill. Hills freak people out and they get bogged down with racing to the top, the athlete who powers evenly over and down will destroy the guy killing themselves to the top.
The Run:
Straight out of T2 is a nasty steep hill. Start the run with a quick shortened stride, gently lean forward into the hill, and use an exaggerated backwards arm swing to help you up. If running becomes too difficult you will not lose much time with a quick power walk to the top. At the top of the hill it becomes a two mile gentle climb to the turnaround, this is deceiving because it looks flat. I am guessing it is about a 2-3% grade. This is important because the second half of the run of course is downhill and is very fast. You will need to pace yourself so you are working the first half more than you would otherwise due to the fact you will be running at a faster easier effort for the second half.
I am looking forward to seeing everyone up there. We will have the tent set up at the finish line to swap stories and lies of how fast we should have been if it were not for.....you know how we get. Please race in the club uniform so we all can cheer each other on. Endure it! is a fantastic club with awesome athletes of all levels so be proud! I will be passing out $10.00 gift cards for everyone at least wearing the Endure It! Tops. Have a great race, enjoy a unique part of Illinois, and be safe!
David Fix
May 15, 2008 | Permalink
