Ironman Texas Course Description
The last I heard, 1,508 Texans are signed up for Ironman Texas with over 100 from The Woodlands! As predicted, the race sold out in a matter of weeks.
There has been much speculation about the course. Here is what I have gathered from various discussions with people who are in the know.
The swim will be in Lake Woodlands starting at Northshore Park and ending at Town Green Park. The point to point swim will take athletes down the west side of the lake and then back up the easy side before entering the Waterway.
There will be a short, fairly steep uphill run leading from the swim exit to the transition in Town Green Park (located between the library and the Cynthia Woods Pavilion). The transition is close to the center of The Woodlands shopping and dining area so plenty to do for friends and family.
The bike route will head west out of The Woodlands via Lake Woodlands or Woodlands Parkway (both are 4 to 6 lane roads with shoulders) before heading north on FM2978. FM 2978 is a 4 lanes road with wide shoulders until crossing FM1488 where is becomes a lightly traveled 2 lane road with a smaller (3 feet) shoulder. The road turns into Fish Creek Thoroughfare. Riders will turn left and head west on FM2854, a moderately busy two lane road, before crossing a major 4 lane road (SH105) and continuing around the north side of the town of Montgomery (the loop is called Lone Star Parkway) before turning right right and heading north on FM149. At this point, cyclists will encounter a steady diet of rolling hills until reaching Bethel Rd/FM1791 where they turn right and then left onto Tailaferro. Tailaferro turns into County Road 209. Riders will turn right onto Bays Chapel and head north for a few miles before making a u-turn and coming back down south to FM149 and then continuing the ride to Richards on FM149. All roads up to this point are in excellent condition and local cyclists use them on a regular basis (with the exception of Tailaferro and Bays Chapel). FM149 is also shaded for most of it's length as it goes through the Sam Houston National Forest. Bethel Road, Tailaferro, CO Road 209 and Bays Chapel are also shaded.
Upon reaching the small hamlet of Richards, riders will turn south on FM1486, another lightly traveled rolling road with a tar and chip surface. The route will cross SH105 again at Dobbin and then turn south on Jackson Road a few miles south of SH105. After several miles, Jackson Road merges with FM149 which riders stay on until they hit FM1488. From here, the route will most likely turn left onto FM1488 and then make a quick right onto Spur 149 Road. Less than a mile later, a left hand turn will take riders onto Dobbin Hufsmith Road (locally called the "Dog Loop" by cyclists and triathletes for reasons that no longer apply). This is a narrow road with no shoulders but in good condition and is fairly lightly traveled. Dobbin Hufsmith intersects at FM2978 where riders will turn left and head back up to Woodlands Parkway where they will enter The Woodlands and head for T2.
The run will consist of 3 loops taking in a good portion of the Waterway and looping around Lake Woodlands. The run will traverse both sides of the Waterway and afford spectators ample locations for catching the action. Personally, I would book an outside table along the Waterway at the Goose's Acre where you can get great food and plenty of drink. The run will proceed counterclockwise around Lake Woodlands via Grogans Mill, Lake Woodlands Dr., E. Panther Creek and Woodlands Parkway before entering the upscale neighborhood of East Shore for a lakeside tour of it's large houses and townhomes. The back onto the Waterway for an out and back before heading around the lake again. The run course will be very flat and shaded in many areas. It will be on wide pathways and some roads.
The finish is slated to be in Market Street, The Woodlands premier shopping, dining and entertainment venue. For those lucky enough to book a room at the swank Avia Hotel, you will be literally steps away from the finish line. Market Street is also directly across the street from the transition area.
This is a spectator friendly course. The swim start will be visible from Northshore Park and the Lake Woodlands bridge. Mobile spectators can quickly bike to the south side of the lake to see the turn before heading over to the Waterway where the last 800 to 1200m will be in a canal that has sidewalks on either side. Spectators that want to get out to the bike course can but there will be limited parking and viewing areas. The run course will be great for viewing as stated. Great spots all along the Waterway and it's a short walk over to East Shore if you want to get away from the crowds.
I will get some pictures of the course and start posting them on this site.
For out of towners, please feel free to contact me and I would be glad to answer any questions you may have about the course or local area. Our weekend rides and runs take in most of the Ironman course.
There has been much speculation about the course. Here is what I have gathered from various discussions with people who are in the know.
The swim will be in Lake Woodlands starting at Northshore Park and ending at Town Green Park. The point to point swim will take athletes down the west side of the lake and then back up the easy side before entering the Waterway.
There will be a short, fairly steep uphill run leading from the swim exit to the transition in Town Green Park (located between the library and the Cynthia Woods Pavilion). The transition is close to the center of The Woodlands shopping and dining area so plenty to do for friends and family.
The bike route will head west out of The Woodlands via Lake Woodlands or Woodlands Parkway (both are 4 to 6 lane roads with shoulders) before heading north on FM2978. FM 2978 is a 4 lanes road with wide shoulders until crossing FM1488 where is becomes a lightly traveled 2 lane road with a smaller (3 feet) shoulder. The road turns into Fish Creek Thoroughfare. Riders will turn left and head west on FM2854, a moderately busy two lane road, before crossing a major 4 lane road (SH105) and continuing around the north side of the town of Montgomery (the loop is called Lone Star Parkway) before turning right right and heading north on FM149. At this point, cyclists will encounter a steady diet of rolling hills until reaching Bethel Rd/FM1791 where they turn right and then left onto Tailaferro. Tailaferro turns into County Road 209. Riders will turn right onto Bays Chapel and head north for a few miles before making a u-turn and coming back down south to FM149 and then continuing the ride to Richards on FM149. All roads up to this point are in excellent condition and local cyclists use them on a regular basis (with the exception of Tailaferro and Bays Chapel). FM149 is also shaded for most of it's length as it goes through the Sam Houston National Forest. Bethel Road, Tailaferro, CO Road 209 and Bays Chapel are also shaded.
Upon reaching the small hamlet of Richards, riders will turn south on FM1486, another lightly traveled rolling road with a tar and chip surface. The route will cross SH105 again at Dobbin and then turn south on Jackson Road a few miles south of SH105. After several miles, Jackson Road merges with FM149 which riders stay on until they hit FM1488. From here, the route will most likely turn left onto FM1488 and then make a quick right onto Spur 149 Road. Less than a mile later, a left hand turn will take riders onto Dobbin Hufsmith Road (locally called the "Dog Loop" by cyclists and triathletes for reasons that no longer apply). This is a narrow road with no shoulders but in good condition and is fairly lightly traveled. Dobbin Hufsmith intersects at FM2978 where riders will turn left and head back up to Woodlands Parkway where they will enter The Woodlands and head for T2.
The run will consist of 3 loops taking in a good portion of the Waterway and looping around Lake Woodlands. The run will traverse both sides of the Waterway and afford spectators ample locations for catching the action. Personally, I would book an outside table along the Waterway at the Goose's Acre where you can get great food and plenty of drink. The run will proceed counterclockwise around Lake Woodlands via Grogans Mill, Lake Woodlands Dr., E. Panther Creek and Woodlands Parkway before entering the upscale neighborhood of East Shore for a lakeside tour of it's large houses and townhomes. The back onto the Waterway for an out and back before heading around the lake again. The run course will be very flat and shaded in many areas. It will be on wide pathways and some roads.
The finish is slated to be in Market Street, The Woodlands premier shopping, dining and entertainment venue. For those lucky enough to book a room at the swank Avia Hotel, you will be literally steps away from the finish line. Market Street is also directly across the street from the transition area.
This is a spectator friendly course. The swim start will be visible from Northshore Park and the Lake Woodlands bridge. Mobile spectators can quickly bike to the south side of the lake to see the turn before heading over to the Waterway where the last 800 to 1200m will be in a canal that has sidewalks on either side. Spectators that want to get out to the bike course can but there will be limited parking and viewing areas. The run course will be great for viewing as stated. Great spots all along the Waterway and it's a short walk over to East Shore if you want to get away from the crowds.
I will get some pictures of the course and start posting them on this site.
For out of towners, please feel free to contact me and I would be glad to answer any questions you may have about the course or local area. Our weekend rides and runs take in most of the Ironman course.
Comments (3)
"So You Want to Go Long?" Presented by Dana Lyons at Lonestar Multisport Meeting on June 21
"This is a topic that is near and dear to my heart. And what better time to talk about long course racing now that we are only days away from having an Ironman right here in The Woodlands! There is a tremendous buzz in the tri community!
I truly feel blessed, because I love what I do. Racing and achieving goals for myself is fine, but I truly get more satisfaction being able to coach others and help them to achieve their dreams.
I have had the privilege of coaching over a 100 athletes from many different backgrounds. I coach juniors (like Hannah and Lane Barron who placed 5th at the USAT Nationals last year, first time triathletes preparing for their first sprint tri, age groupers who are finishing on the podium, athletes who are training for a half or full Ironman,and even professional triathletes looking to improve their performance.
I have enjoyed preparing dozens of athletes to compete in nearly 40 separate Ironman races around the world. I’ve seen athletes overcome incredible obstacles to achieve their dream. I’ve shared the joy when my athletes have trained hard and accomplished their personal bests. (Example, Tim Monk qualified at Wisconsin IM with a time of 9:53 and raced in Ironman Hawaii in 2009 or Casey Clark becoming sea sick at the Florida IM but still able to complete the race).
Being able to cross the finish line and hear the announcer say your name and that famous four word phrase: 'You are an Ironman!' This is something you will never forget.
Based on my personal experience in racing and coaching, I’ve come up with a list of attributes needed to succeed at taking on the challenge of competing in long-distance multisport events such as a HIM or full IM.
1. Commitment
• Support of family and friends is key
• Discipline – Determination to stick it out (when others are turning for home and you still have another 3 hours of riding to go). Consistent training (but don’t drive yourself into the ground)
• Time – 12 to 22 hours/wk, long weekends, early mornings
• Resources - Money for registration (IM and HIM), travel, equipment and coaching. Find someone with long course race experience to help you out.
2. Preparation
• Determine goals – complete IM in less than 15 hours or HIM in less than 6 hours
• Establish supporting objectives – comfortable run for 3 hrs in HR zones 1/2 by a certain date
• Select and prioritize appropriate races – train your limiter, race your strength
• Attend a training camp – learn in a class room setting and apply what you learn. Finish Strong Coaching will be holding a 2 ½ day HIM training camp in mid-September at the La Torretta Lake Resort, site of the Ironstar HIM. I am also in discussions with WTC to host an official Ironman training camp in the spring.
3. Training
• consistency – training day in and day out, missing few workouts
• 1st goal – weekly training hours equals or exceeds goal time at easy intensity (those that attempt a IM without ever having gone the duration in a week of practice! Makes for a long day!)
• 2nd goal – 2 or 3 day period where training hours equals or exceeds goal time at easy intensity
• 3rd goal – repeat 1st and 2nd but at race intensity
• Epic weekends – Saturday long brick, Sunday long ride and swim (6 to 12 hours)
• Proper intensity
o Easy, race effort, harder than race effort
o Heart Rate Monitor
o Power – excellent way to significantly improve bike strength/more in equipment
4. Nutrition/Hydration
• The 4th sport – pro’s walking in Kona/this can make or break your race!
• Pre, during, post-workout plan, taking into account more calories burned per hour than can be consumed
• Race day plan - spend time on this. Practice it.
5. Equipment
• Bike with aero bars. Aero helmet and wheels will help.
• Bike fit (I'm a FIST certified tri bike fitter which includes pedal alignment)
• Power meter, HR monitor – I train a lot of athletes with power. Seen gains of up to 2 mph! Tim Monk (5:22 in WI) and myself (2:22/23.6 mph in New Orleans)
• Wetsuit and clothing
6. Race
• Prepared & confident (has done the work and met all objectives = great race!
• Checklist – 1 for each bag, ziplock
• Nutrition and hydration for race day
• Race strategy
• Race-ready equipment
I hope this talk has helped you get a better understanding of what it takes to accomplish an Ironman or Half Ironman race. If you feel like this is something you’d like to take on and you’d benefit from coaching, I encourage you to e-mail me at dana@coachlyons.com. I will send you an Athlete Information Package and we can arrange to meet one-on-one to discuss coaching services.
Thank you."
Effective Use of Heart Rate Monitor Seminar
"Effective Use of Heart Rate Monitor" Seminar led by Coach Dana Lyons got a thumbs up from participants who attended on Wednesday, January 20 at Lifestyle Fitness. The seminar was designed to help athletes maximize the effectiveness of their workouts.
TEKTONIC - My First-Hand Experience
One of Finish Strong sponsors is TEKTONIC, a full-service training facility for comprehensive performance and rehabilitation for athletes. I decided to put myself through the rigors of their performance lab under the direction of Dr. Thomas Sutton to determine how I can improve as an athlete. I underwent several different performance lab tests.
The first was the BOD POD, a body composition analysis. Every athlete should know their body composition. Building lean body mass improves strength and endurance, and decreases susceptibility to injury. I learned that my body fat was 10%. A bit higher than I would like, but within the range for elite athletes. According to Dr. Sutton, a person needs at least 3% body fat just to survive. The take away from this was that I could develop some more lean body mass via strength training.
Dr. Hutton also administered a flexibility test to measure the range of motion for my hip flexor, hamstring, shoulder and chest. This helps to identify athletes at risk for muscle injury due to lack of flexibility or excessive mobility in the joints. The tests helped me to realize that I need to focus on strengthening and increasing the flexibility in my calves and hip flexors.
I also had a video biomechanical analysis performed using Dartfish technology to capture any deficits in strength, speed and movement mechanics. I ran on a treadmill and discovered that an old shoulder injury was causing an inefficiency in my running stride length.
As a result of this thorough analysis, I need to incorporate flexibility and strength training exercises targeted for my calves, hip flexor and shoulder. If you are considering how to enhance your performance, I recommend TEKTONIC. All Finish Strong Racing and coached athletes receive 20% discount on all TEKTONIC performance-based tests.
Running for Fun in the Snow
Hope everyone had a wonderful Christmas and New Year's. We had a great time in Bemus Point, New York visiting family and enjoying the snow! Our nephews, Jordan and Henry, took on the challenge of snowboarding while the rest of us went skiing. Fortunately, no one broke anything. We even managed to run in the snow. Fun!
Have a healthy, happy 2010!
Ride for the Roses
Lance Armstrong (L) with Finish Strong coached athlete, Dave Holsey, at recent Ride for the Roses in Austin. Proceeds benefited the Live Strong foundation.
Core Conditioning Seminar
Thirty people attended the "Core Conditioning" seminar presented by Finish Strong Associate Coach Richard Mac Namee at Bike Lane on Sunday, November 1. Participants learned the importance of strength training and how to easily incorporate core conditioning into their weekly training program.
Tuesday Night Track Group!
Sat, Sep 12 2009 12:14
| Tuesday Night Track, Training, Local
| Permalink
The Tuesday Night Track program continues to grow. We recently did a 1,600 and 3,000 time trial. Based on the time trial, we each learned our VDOT that helps us with our training intensities for different paces and distances.
