IRONMAN Arizona, Tempe - 2019 Course Preview
RACE OVERVIEW
From Purple Patch Founder and Head Coach, Matt Dixon
Arizona has long-now become one of the key end-of-year races on the calendar and always brings a large and committed field of professionals and amateurs. It is a wonderful race for all levels, especially first-timers who are seeking a supportive environment with plenty of chances to see friends and family. Typically consistent weather, and out of the “hot window” that can be Arizona, this race often leads to a compelling day of racing.
PRE-RACE INFORMATION
Weather
While we associate Arizona with high heat, and you may see high temperatures in the weeks leading up, the typical weather drops to a midday high of mid 70s. Athletes should be aware of chilly mornings, as well as occasional rain or wind that can impact the conditions.
Course Cut-Off Times
Swim
2 hours and 20 minutes after the last age group athlete starts the swim.
Each athlete will get the full 2 hours and 20 minutes to complete the 2.4 mile swim regardless of what time they enter the water.
Athletes who take longer than 2 hours and 20 minutes to complete the swim will receive a DNF.
IRONMAN officials reserve the right to pull athletes off the course who exceed any established course time cut-offs.
Bike
10 hours and 30 minutes after the final athlete enters the water.
Each athlete will have 10 hours and 30 minutes to complete the swim, T1 and bike course regardless of when they start the swim.
Any athlete that takes longer than 10 hours and 30 minutes to complete the swim, T1 and bike course will receive a DNF.
Intermediate Cut-Offs:
3:00 PM at the 76 mile mark at the corner of Mill Avenue & Rio Salado Parkway
4:15 PM at the 93 mile mark, the turn around on Beeline Highway
5:30 PM at the end of the bike course
Run
17 hours after the last athlete enters the water. Each athlete will have 17 hours to complete the entire course.
Any athlete who takes longer than 17 hours to complete the entire course will receive a DNF.
Athletes must be out of transition and starting the run course by 5:40 PM or you will not be permitted to continue.
Intermediate Cut-Offs:
9:00 PM at the start of the second loop (in front of transition)
10:30 PM at mile 20.
Athlete Check-in
No Athlete Check-in on Saturday
Location: Tempe Beach Park
Thursday, November 21, 2019: 9:00AM - 5:00 PM
Friday, November, 22, 2019: 9:00AM - 5:00 PM
Mandatory Athlete Briefing
Location: Tempe Beach Park
Thursday, November 21, 2019: 11:00 AM and 2:00 PM
Friday, November, 22, 2019: 11:00 AM and 2:00 PM
Saturday, November 23, 2019: 11:00 AM and 2:00 PM
Mandatory Gear and Bike Check-in
Location: Transition Area
Saturday, November 23, 2019: 11:00 AM - 3:00 PM
Bib 120 to 1000: 11:00 AM - 12:00 PM
Bib 1001 to 1700: 12:00 - 1:00 PM
Bib 1701 to 2500: 1:00 - 2:00 PM
Bib 2501+: 2:00 - 3:00 PM
Race Day: Sunday, November 24, 2019
Body Marking and Gear Check-in
Location: Tempe Beach Park
5:00 AM - 6:30 AM
Official Race Start
Location: Tempe Beach Park
6:40 AM: Pro Start
7:00 AM: Age Group Swim Start
PRE RACE TIPS
Pre-Race Bike Tips
With the temperature swings of the heat in the middle of the day to cooler nights, it is worth removing some of your air in your tires when you rack your bike the night before the race.
Race morning pump your tires to your race pressure. This will reduce the risk of pressure-related blowouts when the bike is racked the day prior.
Pre-Race Tips from Purple Patch Pro, Sarah Piampiano
The setting for IRONMAN Arizona is relatively simple with a host of restaurants nearby, a single transition, and plenty of parking nearby. It still pays to plan ahead with logistics such as dinner reservations, understanding the routes and layout of the transitions, and ensuring that equipment is prepared as possible.
The one thing I do at this race is really check my tires, as the course can include a lot of desert spikes and glass, so I want the best tires possible to protect for time-sucking flat tires.
Pre-Race Tips from Matt Dixon
Don’t forget to warm up. One of the biggest mistakes I see is the lack of a warm-up prior to the swim. At any distance, a lack of warm-up is a performance inhibitor for many athletes (pros and all the way down).
Set up transition: arrive with lots of time to spare.
Running warm-up: 10-15 minutes of very easy jogging. When return have a little fuel and hydration.
Check transition and put on the wetsuit: final preps, kiss your family, friends, dogs, and teammates.
Swim warm-up: check the course buoys one more time then go:
3-5 min easy swimming then:
30 sec moderate
30 sec smooth
20 sec strong
30 sec smooth
10 sec V strong
30 sec smooth
20 sec strong
30 sec smooth
30 sec moderate
Can go through twice if you wish!
Ready to race.
SWIM COURSE
Length: 2.4 miles, 1 lap
Swim Overview
The swim will be a self-seeded, rolling start. It will begin at the ramp just east of the Mill Avenue Bridge. Athletes will swim towards the Mill bridge before making two right hand turns in order to start swimming east. Athletes will swim east past the Rural bridge and then turn left to cross to the north. Once on the north side, athletes will take another left turn to swim west, turning back south near the pedestrian bridge. Athletes will exit the water at the ramp in front of the Tempe Center for the Arts and then head back to transition along the south shore path.
Swim to Bike Transition
After the swim, you will be directed through the timing chutes to the swim to bike transition. Public nudity is not permitted. We require you to be fully ready to race before getting on your bike. Personal nutrients are permitted if carried on you or your bike. Sunscreen is available in transition.
SWIM TIPS
Pre-Race Tips
You should ensure you arrive with plenty of time, logistics are always greater than you imagine on race morning
It can be chilly in the mornings (it is the desert) so wear warm clothes to set everything up.
Swim Gear Tip
The morning sun will be rising as you begin the swim. Wear tinted or dark goggles.
The water can be on the chilly side for some, so a second swim cap that is worn under the race cap will help your body temperature.
Swim Tips from Matt Dixon
I would encourage you to utilize the walls along the side of the swimming lake to help with navigation. Add to this frequent sighting.
This is one of the rare swims in which swimming buoy to buoy is not always the fastest line. Swim a straight line, keeping buoys on your left, and you are going to have your best swim.
Swim Tips from Sarah Piampiano
This feels like a longer swim, perhaps because it has a swimming pool feel, but just the longest swimming pool in the world! Be mentally prepared.
Swim straight, not just buoy to buoy.
I found the water cold, I would wear a second swim cap to keep body temperature up.
T1 Tips
This is a simple transition so just ensure you know the route and where your bike is as it is a large space. Lost bikes don’t make fast transitions.
If it is a cool morning, you will want to plan for extra apparel that you can toss easily when it begins to warm. This might include gloves, arm warmers, and a tight vest.
BIKE COURSE
Length: 112 miles, 3 loops
Bike Course Overview
The relatively flat three-loop course heads out of Tempe and zig-zags out to the Beeline Highway, which gradually climbs approximately 10 miles through the Sonoran Desert to the turnaround just before Shea Boulevard. Athletes then return to Tempe Beach Park to start their second and third laps.
Bike Elevation
Start: 1,146 ft
Finish: 1,146 ft
Gain: 2,557 ft
Bike Course Nutrition at Aid Stations
Gatorade Endurance Formula (Flavor: Orange)
Water
Bananas
Clif Shot Energy Gels
Clif Bloks Energy Chews
Clif Bar Minis
Red Bull
BIKE TIPS
Bike Tips from Matt Dixon
This is a good course to really manage pacing and effort with a break down of three loops on the ride. Use this to your advantage for pacing.
This is a course to be aware of conditions and terrain. While relatively benign, there is a collection of grades and a chance of wind, which dovetails into effort management. In sections of slight downhill grades and tailwinds, your speed will be high with power low. Be prepared and happy for it, you will be penalized for chasing high power with limited return.
Bike Tips from Sarah Piampiano
I love this bike course as it has enough variance to keep things mixed up, but it is fast. Just use the terrain to your advantage
Don’t forget to hydrate. It is easy to forget and the desert is unforgiving.
Use caution on loop two and three as it gets VERY busy therefore dangerous.
RUN COURSE
Length: 26.2 miles, 2 loops
Run Course Overview
The run course is flat and spectator-friendly with a few small rollers, as athletes wind their way around Tempe Town Lake and through Papago Park. Athletes should be sure to pack a visor or hat in their T2 bags, as the course offers very little shade.
Run Elevation
Start: 1,150 ft
Finish: 1,169 ft
Gain: 358 ft
Run Course Nutrition at Aid Stations
Gatorade Endurance Formula (Flavor: Lemon-Lime)
Water
Cola
Chicken Broth (after dark)
Clif Shot Energy Gels
Clif Bloks Energy Chews
Clif Bar Minis
Red Bull
Pretzels
Fruit
HOTSHOT
RUN TIPS
Run Tips from Matt Dixon
Be aware of the hard, hard surface here. It can be a fast run, but only if you can handle and manage the quad-busting concrete. Be prepared to problem solve and integrate walk breaks to ensure best running form in the latter stages.
Use the terrain to vary cadence and posture. The little, short grades up can help engage posterior activation, the downhills boost leg speed. Carry that form promotion into the flat running.
Run Tips from Sarah Piampiano
This is a great run, but what I would call a mind-twister. The loops zig zag with numerous out and backs, sometimes making it feel like a treadmill. Stay present and engaged.
So many people struggle in miles 14 to 19 here due to concrete and the course design. I prefer to know this then start out my run with a total commitment to nailing this section (and staying mentally strong!). I recommend the same.
MATT’S FINAL THOUGHTS
Focus on the process not outcome.
Triathlons can elicit monkey brain. You may start asking yourself a lot of questions during the race, and lose focus on the immediate task at hand. Controlling that attention and focus is part of the challenge and the fun.
Don't evaluate too early. Many athletes start evaluating their performances before they finish the race and leave some potential strewn across the course. Triathlons require you to remain focused on execution and process, without a thought of the outcome during the race. Save your race evaluation for the recovery tent.
Fueling: Check in with yourself throughout the race and continually assess your calories and hydration intake. It may be hot this year, so think about that when you are planning your hydration and remember calories every 10-15 minutes. If your mood starts to drop, it is likely calories.
Pacing: Managing your effort, gearing, and pacing in each part of the race.
Form: Staying supple on the bike, good tension on the chain, running tall on the run with good foot-speed. Basically, all the things we have talked about so far!
Don’t let the support, terrain and spirit of this course deceive you. It is a wonderful race, so go have fun and embrace it.
Best of luck, we will see you on the course.
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Course photos: IRONMAN