by Rich Strauss and Patrick McCrann, Endurance Nation



With just a few days left before race day, athletes preparing for Ironman Wisconsin are eager for any information to give them a leg up on the day.  Having seen the recent reports from Ironman Coeur d'Alene and Ironman Lake Placid, everyone is sure to be excited about their preparations. Without a doubt, a large part of success on race day is being 100% ready to handle whatever the event will bring in terms of the course, weather, the competition, etc.

While no one has all of the answers, here is a quick review of the top questions inside Endurance Nation about racing Ironman Wisconsin. In addition to these race specific tips, don't forget to download our free race execution guide, downloaded by over 3000 Ironman athletes, to help you manage the overall picture of racing as well. Travel safely and best of luck on race day!



What is the swim like?

The Madison swim is pretty unique...well, not the swim itself but rather the stadium-like feel the venue offers. The swim is a two lap, counter-clockwise rectangle, with the long sides parallel to the shore, and with a deep water start from the bottom left corner of the rectangle. However, Monona Terrace, packed with spectators at each level and in the parking deck, is on your right shoulder (on way out), giving the swim a very unique feel! Be sure to moo like a cow when you make the first left turn, in true Wisconsin fashion! Note: You do not exit the water at the end of the first lap, just continue swimming.


I've heard the Wisconsin transition is crazy? Something about a helix!?!?

Yep. Upon exiting the water and having your wetsuit stripped, you then run up the "helix." Think spiraling ramp up a parking deck. Everyone has to do it, it's no big deal, and the spectators lining the helix will make it an experience you'll never forget! The changing tent? Think huge convention center room with convention center chairs. You then exit, run to your bike, mount at the top of the opposite helix and ride down it. Don't worry, everyone runs the same distance, and don't sweat riding down the helix. Again, think parking garage ramp and just take your time. Safety is your number one priority here.



I've heard the Wisconsin bike is tough...how tough?

The Wisconsin bike course is a stick and loop affair: out of town and generally uphill 16 miles towards Verona and the start of The Loop. Twice through a 40-mile loop, then return to Madison. We've done, and coached hundreds of athletes, to every Ironman in the US. In our opinion, Wisconsin offers the most challenging bike course. To be clear, there is no such thing as an "easy" Ironman or Ironman bike leg. 112 miles is a long way to ride, especially when you tack a little swim on the front and a run on the back end.

In our opinion, what truly separates one course from another isn't total elevation gain, winds, etc, but rather how often it forces you to make a decision. Lots of little good decisions create a good day. Lots of little bad decisions add up to create a very bad day. At Wisconsin you are making decisions for the entire 112 miles. Flat, false flat, up, down, left, right, head/cross/tailwind, do I shift/not shift into my small/big ring? Do I power or noodle up this little/big hill? On the Wisconsin course you are never doing any one single thing for longer than about five minutes. This creates the opportunity to make a lot of little (and big) mistakes that express themselves somewhere on the run. Wisconsin, more than any other US course, rewards the smart, patient, and disciplined cyclist. Strength can be a liability on this course, if you don't know how to use properly. We highly recommend you read our Climbing Smart on Race Day article. It's helped thousands of athletes have great races on hilly courses. 


Ok, what is the run like?

The Wisconsin run course is two laps, winding, urban, mostly flat and not nearly as challenging as the bike course. There are two sorta-significant hills on the course:


Observatory Drive, at about miles 8 and 18. A couple of rollers, then a short, steep, switchback downhill that rolls into State Street.

State Street, at the end of each lap. Actually, you need to climb up to the Capitol before heading to the end of each lap and, depending on how you're feeling, that climb can feel like it starts on State Street...or much sooner! Either way, State Street is packed with spectators to cheer you on!


The rest of the run course has a little of everything: turns, roads through campus (and even a lap of the Camp Randall football field!), a shaded dirt walking path next to the lake, hundreds of spectators on State Street, and more. In fact, there will likely be only about 400 yards on each lap where you will not be cheered on by spectators.



What Can My Family Do on Race Day?

If they want to see you on the bike, the town of Verona puts on a neat family festival they can attend while they wait for you to come through town twice. The race should offer shuttles to Verona. Another option is to take one of many county roads to the hilliest hills on the course (Old Sauk, Timberlane, Midtown) and contribute to the Tour de France vibe on the climbs. If they want to stay in Madison while you ride, downtown Madison, and especially State Street, offer a range of activities. In fact, if you look at the run map, you'll see that your family can station themselves near the ends of State Street and only walk a couple blocks to catch you coming and going many times.



What's the Biggest Mistake I Could Make?

Without a doubt, overcooking the bike, especially on the hills. You really, really need to be thinking out there 100% of the time. We highly recommend that you commit yourself to Just Riding Along (JRA) for the first 90-120', ignoring the others around you. Coach Rich rode a 5:12 and qualified for Kona in 2002 doing just this: a 72 mile bike ride after a 40 mile warmup.  



What is the Temperature Like on Race Day?
Temps for IMWI have historically been highly variable. In 2005, it was 95+. In 2006, 55 and raining. Best to be prepared nutritionally for a hot day and gear-wise for a cold one -- you just don't know. At the end of the day, everyone else has to race under the same conditions!


What's Your Top Swim Tip?
Only go as fast as your ability to maintain good form. If your form begins to go because you are tired or working too hard, just slow down. It's a long day, so don't sweat 2-3 mintues on the swim.



What's Your Top Bike Tip?

You're basically warming up until about mile 40 of the bike. Don't worry, the hammerheads will come back to you or you'll see them on the run. The bike course is very unforgiving and they will pay, don't worry.



What's Your Top Run Tip?

Run very easy for the first 6 miles, then settle into your pace, preparing for the real race that starts at mile 18. At mile 18, put your head down and get it done. Count the number of people you're passing and keep your head in the game. You can do anything for 8 miles! 


Endurance Nation is the world's only 400 person long course triathlon team, with 25-35 athletes in every US Ironman this season. Check out our 2010 Outseason training plans.