How to properly pace a hilly Ironman: Lake Placid 2019
Tristars and extended family, please tune in LIVE 6/26 5:30 PST on this page to learn how to pace a hilly ironman course and specifically this years Ironman in Lake Placid. For more about the course dynamics at Lake Placid see our detailed pacing strategies below.
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Seed by swim time -5min faster than predicted
Swim inside or outside the rectangle…long as you hit the end buoy!
Swim on the underwater line? + / - We discuss live.
Swim RPE 2-4 for beginners, 4-5 for intermediates, 6-7 for elites and pros.
NEW FOR 2019: Bikes will be going PAST Northwood Road (Cobble Mountain Lodge area) to the stop light at the intersection of 86 and 73 (in Lake Placid), turnaround and head back on 86 and make a left onto Northwood Road and continue as normal. They will only be going down Bobsled Run Lane about 1 mile and they will NOT be going into the Whiteface Mountain Ski Center this year.
Pace it easy for loop one
Pedal coast from miles 18-25
Watch power on the second loop and especially turning onto the hills at “Jay”
Save your best efforts for the final loop climb back into Lake Placid ~ 22mi
Nutrition early and often as you have practiced…
Lots of easy on the first down hill section up to mile 9. “High cadence off the bike”
Steady and watch heart rate on the first loop back up to Mirror lake.
Carry momentum back down for loop two. (Think slightly faster than goal race pace)
Hang on for the final 10K mostly upwards to the finish.
Plan your season and goals with Tristar Athletes
Meet the Tristar Athlete Coaches
As the adage goes, there is no ”I” in team and I want to join your team, helping get you to the start and finish lines of your races. I enjoy creating individualized training plans that reward discipline and consistency as well as providing experienced guidance to achieve your goals." —Coach Suzanne Turner
"Consistency trumps 'big days'. Continuously making deposits in the fitness bank, as small as they may sometimes seem, will make a big withdrawal on race day that much more manageable. That said, every so often 'life happens' and some course-correction is inevitable - that's where the TriStar coaching approach, backed by science and experience, is guaranteed to make a difference." —Coach Attila Kelemen
Kyle is an All-American triathlete looking to shift his focus towards coaching and helping other triathletes realize their potential, physically and mentally. He knows the impact an informed and empathetic coach can have an an individual’s life, and hopes to have a similar impact on the lives of others he will coach.
Kate Bruck is a professional triathlete and life-long competitor. Starting at the age of 7, Kate found success early in the swimming and track and field world, earning a 3rd place national title at the US junior Olympics in track and field.
Adam Daniels is a coach, ultra runner and triathlete based in Boulder, CO. Adam developed his passion for triathlon after many years as a runner and much encouragement from his peers to give it a “tri”. After suffering an injury, Adam started swimming and biking to satisfy his need for an active lifestyle. “It was a much needed break from the thousands of running miles logged training and racing. I developed a whole new competitive drive”. So Adam set out to take on the triathlon world.
Cliff Scherb – Internet endurance consultant is an active triathlete and head of the TriStar Athletes North American and Global Teams. As the founder and principal coach of TriStar Athletes LLC, he works with the ELITE and MENTORSHIP teams to help athletes, balance training stress, nutrition, and peak for top performances. Coaching for 15+ years with over 250+ life years of coaching experience, Cliff imparts this knowledge to aspiring athletes and coaches.
Megan truly agrees with Ironman’s statement that Anything Is Possible - with proper coaching and training. Balancing work, family and training can be hard, and Megan knows how to help balance all these priorities - Persistence, diligence and a good amount of flexibility.
“Everyone’s looking for a hack, but real rewards come from real hard work. Do things outside of your comfort zone, put in the work and make your dreams happen. I can’t wait to see what I can do next in this sport, and I’m just as excited to be able to share that with others. ”
Haluk has been helping elite athletes achieve their maximum potential for over fifteen years. Haluk is excited to be part of the TriStar coaching team, bringing a wealth of racing and coaching experience to all of his athletes.