Race week is here! Super exciting but also a bit stressful. I have raced in Tempe 3 times so far: 2014 – first IM as a PRO, 2015 – very first DNF due to hypothermia, 2017 – a bit of a heartbreaker. In 2016 I was injured and in 2018 I will be back for my 4th attempt at this race, which doesn’t look too difficult on paper, but somehow has left me feeling disappointed every time so far. Here are some race tips that I hope are helpful but, if you are racing, make sure you read through the Athlete Guide carefully and attend one of the athlete meetings. So much in this sport is out of our control but knowing the course and logistics are very much WITHIN our control.

VENUE

IM AZ is a great venue! It’s one thing I love about this race. Very close to the airport, downtown Tempe, multi-loop course, spectator and family friendly with plenty of entertainment right by transition. Races with only ONE transition seem rare these days but this is one of them! It makes logistics very simple. Start/T1/T2/Finish is all at Tempe Beach Park, which has plenty of parking nearby (parking garages are free on Sundays and there are a couple right across the street from the finish line), and easy access to plenty of restaurants within walking distance.

PRE-RACE

While you pick up your packet at the expo (before Saturday) you can check out transition, and the lake as it is all in the same place. There is NO swimming in Tempe Town Lake except for 90 minutes on Saturday from 10-11:30. Make sure you bring your timing chip or you won’t be allowed in the water. If you are susceptible to getting sick in open water that you are not used to, I would advise against the practice swim. However, it can be helpful to get a feel for the lake + water and help you decide what goggles to use on race day. I suggest a walk along the lake at some point before the start to have a good idea of the course and its layout. (I like to do a little warm-up jog along the lake on race morning and check out the buoys, etc.)

There is no pasta party, but you do get a $25 voucher with a list of restaurants to use it at from Thursday to Monday. I love this idea! There are many decent restaurants in Tempe within walking distance of the race venue. So convenient and you can eat whatever you want!

Temps on race day are generally: low around 50, high around 75. That said, I would pack for ANY weather. I have had warm days and cold, rainy days there. Bring a warm jacket for race morning that you can also wear after you finish. Desert air in November is cool in the morning and at night.

SWIM

Water temperature should be somewhere around 65 degrees and wetsuit legal. This race features a rolling swim start. I certainly don’t love this lake but I also don’t hate it. One cool thing is the bridges we swim under that are decorated with lots of lights and a great place for spectators!

This year they have changed the swim course and we now swim clockwise and not quite one full loop. The start and exit for the swim are now in two separate places, neither of which is where the start/finish was before. You will need to walk west from transition to the swim start and you exit the water east of transition. Since this is the first time, I really don’t know how it will go or what it will be like. I have heard that they made the change to eliminate the stairs that were quite a hazard before. We will both enter and exit via a ramp this year. Both of which are reported to be VERY slippery so be extra careful when you get in and out of the water! Please go to the athlete meeting and/or the information tent to find out details about the swim. You’ll probably find me at the info tent asking ALL the questions because I want to know exactly what to expect.

More than half of the swim you will be going straight east and into the rising sun. I would suggest tinted goggles but not too dark as the water is murky and sunrise isn’t until shortly after the start. Navigation is not usually an issue in this lake as there are walls on both sides of the course that make it obvious where NOT to go.

T1

I recommend using the wetsuit strippers to save time in transition and make the run there easier. It looks like the way from the water to T1 is slightly longer this year than in the past. Transition is fairly easy to navigate but make sure you get a good feel for its layout the day before the race and know where your bike and run gear bags as well as your bike is to be found. Then do a double check on race morning so you don’t get lost in the craziness that is T1.

BIKE

The course consists of 3 laps. About 37 miles per lap. 18.5 miles one way, times 6. That’s how I like to break it up. This course has no hills to speak of, but it is NOT completely flat. There is a slight uphill on the way out once you hit the beeline and then a slight downhill on the way back. It is a rather simple course but can get crowded with the loop format, especially at aid stations. Make sure you are aware of what’s going on around you, so you don’t crash into someone. It can get windy out there and it most likely will. Typical seems to be a headwind going out and a tailwind coming back which can make the uphill seem to last twice as long as the downhill. Just keep your head down, stick to your nutrition + pacing plan, and don’t overdo it on the first lap or you will be paying for it on the last one. Also, don’t forget to keep some pressure on the pedals coming down the Beeline and stay as aero as possible. This is a course that can be ridden almost entirely in your aero bars. Use the corners and turns to stretch out and change position but then tuck back in, especially if it’s windy.

If you think you might get cold on the bike, I would suggest either putting on your aero top after the swim so it’s dry or adding a vest. Arm warmers or long-sleeve jerseys are difficult to get on when wet and can take some time. Generally, the desert air dries you off rather quickly but if it’s a cloudy morning, it can be quite chilly.

There are lots of spectators close to transition and in town but not on the rest of the course. However, given the loop format and sold-out race, you won’t be getting too lonely out there. Naturally, that also means that drafting is an issue at this race. From what I have seen on this course, it IS POSSIBLE to stay away from the drafting. So do your best and race your own race. There are also plenty of marshals and they do a good job keeping the bike course from becoming a total circus. Throwing your hands up in the air and exclaiming: Everyone’s drafting. I had no choice. – That’s a lame excuse.

Here are Paul Buick’s (Purple Patch) tips when it comes to gear choice: “Relatively smooth surface in good condition means normal tire choice and inflation for rider weight. Close ratio 11/23 gearing will be beneficial and all that is required for most athletes. Almost everything that grows out there has tire unfriendly thorns. Choose appropriate tires (not the place for the ultra-light option), thoroughly check them before race start, be aware of what’s on the road – practice the use of your puncture repair spares prior to race day. Note – this is a good place for a road tubeless setup.”

T2

Same as T1 but in reverse. You enter the bike where you exited and then run out where you came in from the swim. So make sure you know how transition flows and visualize it before the race! Also, if you leave your shoes on the bike, I would get out of my shoes before the chute down to transition as it is narrow and windy and not a good place to fiddle with your shoes.

RUN

Overall flat but you do go up Curry Road once on each of the two laps which is a little hill but can feel like a steep mountain during the IM marathon, especially the second time around. Fortunately, you then descend right into a shaded aid station. All of the run aid stations here are GREAT and some go all out with costumes etc.

No shade on the run course. I suggest a hat or a visor to keep the sun away from your face.  A hat works great to keep ice in case it gets hot. Which it may in the middle of the day. But it will definitely get cool once the sun goes down. If you think you will be out there past sunset at 5:30, I suggest putting a dry shirt or light jacket into special needs. I have heard of many people getting cold once it’s dark. And 5:30 is an EARLY sunset.

On the south side of the run course, there is plenty of spectator support and around transition it’s quite the party. The north side, however, is a different story and might feel lonely at times. Just something to keep in mind while visualizing yourself on the run course.

Keep in mind that this course is mostly concrete, a very hard surface to run a marathon on. Choose your shoes wisely and keep your head in the game when it starts to hurt. It’s slightly uphill before you turn left into the finish chute which is going to be THE BEST feeling. Savor it and enjoy your massive accomplishment!

SPECIAL NEEDS

On the bike: Just after the turnaround out on the Beeline. You can access it on any of the 3 loops but only ONCE. So if you choose to take it on the first loop, you will no longer have access to it on any of the other loops. I suggest putting in a flat changing kit. And having one on the bike as well. But if you find yourself with a flat before SN and you’ve used up your spare tube, then you can grab the extra just in case.

On the run: Right by transition. You will bring your run special needs bag there in the morning and that’s where you find it at mile 13 of the run. Simple and convenient.

Wising everyone a fantastic race! Best of mechanical luck + ENJOY your day out there!

 

*originally written for the MSM/JHC Facebook group, edited