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Capstone interactive library link capstone campus housing for money 42 tall writing desk hey everyone welcome town rival racing in our short presentation on Ironman 70.3 Texas on the bike course we're going to show you two video clips of the bike course and I'm going to give you some tips and pointers to help survive this windy course i'm michelle leblanc I'm founder and coach without rival racing as well as qt2 systems out rival in QT - were one business two teams and out rival racing has been the official coach of Ironman 70.3 Texas down in Galveston the last few years I've also raced this course many times and I also grew up in the Houston area and have been I've gone down to Galveston down to the beach my whole life around this time of year so I know this course I know this weather I know the winds I know the variability of this weather all too well so okay let's get started I'm going to show you two short videos they're very very short because the course does not change that much so I took just two short videos one on the main section of the course as you can see right here from transition you take some turns out of transition takes you a few minutes to get out of there and then once you get on to the seawall and out on Galveston Island then you're basically just riding the exact same it's pretty much the same scenery so it's pretty much broken into two videos where I take some video out here around Jamaica beach where you're going through some of the residential areas and then some video we're on the sea wall where the crosswinds could be a lot stronger alright so here's the video number one you can see that you're headed down we're headed down the the coast and this is probably around I remember correctly around maybe mile 15 give or take some again it looks pretty similar as you can see you're removed quite a bit from the shoreline and this continues to be the way it is after you get off the seawall all the way into the turn around it's pancake flat other than when you go over the sand we pass you've got a bridge that you have to go up and over and then you make the u-turn and then come back over so this is the course and then here this second video I'm not going to show you is this section right in here where you're on the sea wall and this is where the crosswinds can be really rough or the headwinds or the heady on the cross depending on that day and as you can see here you're much closer to the ocean it's a beautiful view the traffic obviously isn't going to look like this but it's definitely much more open and much breezy or here even though the whole course itself can be breezy as well so some tips for Ironman Texas 70.3 just some typical some some quick bike tips one would be that for this race in particular most coastal races you can say this for but this race in particular prepare for any type of climate prepare for any type of heat or humidity or even cool weather we've seen everything the last five to ten years here so just be ready for anything it can be brutally humid it can be deceptively humid because it can be so windy that humidity the the sweat is kind of whisk off the skin so it can be deceptive so expect either a high humid race or a hot race or a very windy race just so that if it doesn't end up being like that then you're pleasantly surprised from a wind perspective do not look at the wind forecast ahead of time they are irrelevant trust me on this the winds change so quickly on the coast that really until you look about 48 hours before you really won't get a sense of what's going to happen and even with that the night before we've even looked at the last five years what the what the predicted weather and wind is going to be and it inevitably is completely the opposite come race morning so prepare for a headwind both directions a tailwind both directions a crosswind because the winds can switch they can switch during the race this race is just very variable but let me just give you some tips on how to ride in headwind tailwind in crosswind because most likely you will experience those that direction of wind at some point on this course just the way it's kind of set up along the coast for headwinds you definitely want to stay very Aero stay tucked down ride low don't fidget you want to maybe push the heart rate in a pack and power just a little bit more definitely not more than 30 watts above what your your average target is going to be definitely not more than a couple few definitely not more than five beats heart rate wise above what you expect your average to be and that's if you have a solid head wind with tailwind you obviously want to find a big gear and try and keep the power and the heart rate up to your expected average output but definitely you might have to work a little bit harder from a gearing perspective in the tailwind for crosswinds the best tip I can give you is to stay relaxed most people when they get in crosswinds they fight it they get tense through their core on their upper body and since that's your steering column you want to make sure that you stay relaxed so that you don't affect your steering column or you minimize how much you affect your steering column if the winds want to push you sideways a little bit relax let them push you sideways a little bit as long as obviously they're not pushing you into another rider or into a car or something or a barricade but allow the winds to move you a little bit as they want to depending on the winds you want you might want to switch out your wheel choice if the winds are very high in terms of the speed definitely getting up over 15 miles per hour then you might want to consider not riding a disc or minimizing your front wheel if it's really wind out windy out there and you're not experience riding race wheels then we recommend either writing something that's you know a 404 or shallower than a six or a four on the front same on the back or maybe even just sticking with your training wheels particularly if it's a solid crosswind that tends to be when steering and stability bike handling is affected most make sure that you keep fueling whenever the winds are tough that's another error that we see often is that when the winds are tough especially crosswinds or head winds athletes tend to not want to reach down and grab their bottle so make sure that you continue to keep up your hydration and your fueling even when the winds are really rough if you find that you've gone through a long stretch of tough winds and you haven't drank hydrated or fueled then try and catch up as soon as you get into an easier section alright lastly just make sure that across the bike you target a steady output either from a heart rate and/or power perspective if anything we like to see that that power comes up a little bit the end the biggest error that we see is people bite too hard the first 30 to 60 minutes in a half ironman and then they just see heart rate and power fall off towards the end of the bike so don't be that don't make that mistake don't do what everybody else does which is just bike too hard at the beginning and then limp home at the end of the run all right I hope this video helps I hope that you learn something and I wish you luck at ironman a seventy three point Texas all right if you have any questions or comments feel free to go to our home page at libel racing comm just enter the question on the home page and I will get back to you as soon as possible thanks do my what is meant by the word capstone Sage College of Albany.