Ironman Lanzarote 2013 (3rd weekend in May?)

Entries Open 19th May 2012?

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30/03/2013 at 12:36

Returning after injury, Ive built bike up to 40 miles and run to 5 miles. i thinkLlanza might sting a bit!!! Hopefully its not a tough course!!!!


Bouncing Barlist    pirate
02/04/2013 at 12:17

Hows it all going everyone?  less than 7 weeks to go now

Did a 60 mile ride yesterday was feeling really strong and impressed how well my base endurance had held up from last year.  That was until I turned into the wind at 30 miles, suffered all the way home, most of which was quite exposed. 

Thats the cycling into the wind training sorted..   Next

02/04/2013 at 12:26
M..o.use wrote (see)
OC can you do me a favour and just answer a question so that I don't have to do the research please? You're the quickest source of data and I'm shocking at reading profiles or blogs etc.

Regarding the climbs - I want it put into a language I understand. So, when I go to Pyrenees I know that the Tourmalet is xx km at y percent. Would you be able to roughly tell me that there are xx climbs which are yy km long? I'd be ever so grateful.

Mouse, while OC gets round to do that you can have my report:

Average grades are not a big deal. You have 3 major named climbs, Fire Mountain, Los Nieves and Mirador del Rio.

Fire Mountain is really easy with a step style climb that makes it very confortable, it finishes with a slight steeper ramp and a couple of long bends and is not long at 6-7km in total. Wind here however is usually a headwind and depending on intensity can make this climb much tougher as it is mostly an infinite road (straight climb for 5k)

Los Nieves is not difficult either if you consider the climb only after the little descent from Teguise. However the climb for me starts at Famara, many many kilometres before . It has some 8% ramps that make it tough.

Mirador del Rio is not a difficult climb either but has some nasty 12% little ramps but overall not a terrible climb as it has some flats while you get up.

Both of the climbs however are know to experience headwind on most occasions and on race day would greatly impact the difficulty. Los Nieves is a little bit more sheltered however. Mirador del Rio gets very exposed at the end and the view can distract you from the pain but also leave you at the mercy of the wind.

[More on next post]


02/04/2013 at 12:28


These climbs however you are prepared to face and they are not that tough actually, however, you spend long distances climbing at a little incline at moderately low speed. These include small extra humps that put you into deep breath mode.

Let me provide you a walkthrough of the course:

Start from PC with "suave" rolling until you get to the bypass roundabout, that is actually a bit steep there but is just a minute. After that you follow the main road for a bit with more "suave" rolling until the roundabout to Puerto Calero where you turn 90 degrees left for the grind to Yaiza, pretty consistent gradient here until Yaiza where you ought to keep your effort in check, it has an average of 3.8% for 3km which is not a big deal but can make you go too hard, specially in the wind again.

From Yaiza you leave Fire Mountain to your right and descend into El Golfo at the 23k mark up to 35k. The wind can impact you a lot as this is a long descent and Xwinds where hard for me here on the day I did half the course. It is beautiful though!

Once you get to the coast and you marvel with the water colours and the contrast of black rock and amazing blue-green, you get a short grind up back to Yaiza, with ramps through town making you breath deep again.

Finally shortly after the 42km mark you set your eyes again up the infinite road. I love this climb and even in tough wind I enjoyed it. It goes in steps as I said before and averages almost a 3%. It winds up until around the 52k mark and.

Now you can relax your legs a bit as the descent to La Santa is fast and long and you will be there in no time! Xwinds were hell for me here and I did not relax and decided to probably avoid Jet 4 fronts in May. You have a couple of ramps uphill but otherwise you carry your speed here really well.

You get to La Santa around the 69k mark and you start a mini climb up to 73k and you turn left to descend to Famara. This is a great area as the waters here are always rough and you have a long glance at the beach, Isla Graciosa and the mountain range looming ahead. This is my third favourite place at the course with El Golfo second.

[to be cont...]

Edited: 02/04/2013 at 12:56
02/04/2013 at 13:07


From Famara at the 79km mark you start a long winding ascent to Teguise, this is one of the toughest moments in the race. Starting to get tired and the land is barren, you have 3km at 2.7% here and a little flat for 1k before you get a tough 5km at 2.74% up to Teguise and the halfway point, followed by a nasty 4km through town that make you sink in to deep breath again at 2.93% average.

Lovely little descent from Teguise before the proper ascent to Los Nieves that gives around 9km at slightly below 4% (max steep 8-9% I reckon). You reach the summit around the 103km mark and also the highest point in the race.

[to be cont...]


Slagiatt    pirate
02/04/2013 at 13:15

Thanks Hokori , how was your week in the sun preparing ?

02/04/2013 at 13:27


The descent from Los Nieves is a bit scary with some sharp bends before it becomes easier to handle but be careful of the speed and the wind as it does get steep downhill at times.

While you start thinking most of the bitching climbing is done you arrive at the town of Haria and it greats you with some turns that kill your speed and a nasty 10% onwards little ramp to leave the area onto another little downhill before you start the climb to Mirador del Rio.

Mirador has 4 main ramps separated by little meandering false flats for the first 3 and a clear downhill before the last push up the last ramp. The first 3 ramps average more than 5% for 3km including the flat links and have 10-11% ramps thrown in there. The last ramp after the little descent is easier in average at 3.5% for another 3km but it felt really hard at that point, even with the incredible sights, definitely best views of the course. You peak around the 117km mark.

[to be cont...]

02/04/2013 at 13:40


Like OC said before the descent from Mirador is a big "wow" factor. Fast fast fast fun 11km. Hope your legs recover a bit here because you have the worst of your climbing behind but there are almost another 400m to go before plummeting down to PC.

You have a long 11km up the bypass before you take the short ascent to Nazaret for 3 painful km at 2.3%. At Nazaret you leave the road to go down the Donkey track (3-5km) that will test your tooth fillings (again OC dixit).Welcome to the 160km mark.

Once this painful bit is done with you get the gift of the small uphill grind through St Bartolome and past the Monumento del Campesino before turning to Conil and Tias and drop like a hawk to PC to drop your steed. The last 20k are roughly divided into false uphill flat for 10k and a 10km scalated drop to transition.


[The End]

Bouncing Barlist    pirate
02/04/2013 at 13:50
oxymoron wrote (see)
its a piece of piss!

I thought we'd covered the course on the first page

02/04/2013 at 13:58
Slagiatt (massively unprepared for Lanza, but going for the sunburn) wrote (see)

Thanks Hokori , how was your week in the sun preparing ?


Hey! Well it was tough to be honest, crosswinds were a bit scary at times. I was really lucky the day I did the full course(ish) that there was virtually NO wind.

We need to get out for a ride!

02/04/2013 at 14:03
Bouncing Barlist wrote (see)
oxymoron wrote (see)
its a piece of piss!

I thought we'd covered the course on the first page

We did, he meant p.i.s.s., which stands for "pretty intense sunny sufferfest", right?

Nah, seriously, its a piece of piss.

Rafiki    pirate
02/04/2013 at 14:05

I prefer Barley's description myself! I was going to change the gearing on the stead, but doesn't sound like its worth it.....12% inclines.......

Iron Pingu    pirate
02/04/2013 at 14:12

It's going to come round quick this now!

Wish it would just bloody warm up a bit, I feel I've lost a lot of cycle training because of it and have done a lot of shorter rides but not enough of the longer ones. 

Can't wait for a week in the sun though


02/04/2013 at 14:59
Rafiki wrote (see)

I prefer Barley's description myself! I was going to change the gearing on the stead, but doesn't sound like its worth it.....12% inclines.......

Rafi, the climbs are not tough, I found Wales ramps harder, more numerous. But the wind is a factor here as is the heat that will raise your HR a bit higher than normal.

I am carrying a Compact with a 12-28 and I only missed the Double on the descent to El Golfo and on the descent to La Santa.

Summary of my posts,

  1. Dont overdo it on the first climb to Yaiza,
  2. Relax on the come back to El Golfo and do not push through Yaiza specially if we expect headwinds up Timanfaya (Fire Mountain)
  3. Easily spin Timanfaya
  4. Have fun down to La Santa and watch for XWinds
  5. Prepare mentally for the drag from Famara to Teguise and the halfway mark
  6. Do not push too hard through Teguise in the crowd or you will take longer to climb the hills ahead
  7. Count pedal strokes on the couple hard ramps up to Los Nieves
  8. Be careful on the bends to Haria and watch for speed before entering the town as you get some short turns
  9. Do not overdo Haria's steep ramp! Off the saddle only if you lose too much momentum
  10. Be patient up Mirador and remember it has 4 little climbs
  11. Have fun down to the bypass and remember to drink
  12. Focus on your stride before you get to Nazaret during the long rolling drag
  13. Nazaret can be nasty in the heat as is exposed
  14. Relax your shoulders down the Donkey track
  15. Once you start seeing "Monumento del Campesino" road marks you are on the home stretch but remember you still go slightly uphill for around 10k.
  16. Smile a lot from Conil to PC, you only have a marathon to run


Edit: I have a couple of graphs to show but the add a picture thingy is broken.

Edited: 02/04/2013 at 15:17
Rafiki    pirate
02/04/2013 at 15:23

What gearings your compact them Hokori?

Bouncing Barlist    pirate
02/04/2013 at 16:07

Ive a 34/52, 12-27 and ill be glad of it.

Needed all of those easy gears on my ride yesterday.

02/04/2013 at 16:30

Rafi, I have the usual 50/34. I would like to have a 52/34 instead but dont expect to change that for Lanza.

Also I have a big choice of wheels,

  1. Cosmic Elite Set
  2. Cosmic Carbone SL Set
  3. HED Jet 6 Front
  4. HED Jet 9 Back with Powertap
  5. HED Jet 4 Set with Powertap


To Lanzarote I will probably bring the JET 4 set and the Cosmic Elite front. I did not expect the JET 4 to sail so much in the Xwinds. I rode the 6/9 in Wales and loved them there.

I will bring my DEDA ITU aerobar and my Profile T3+ non ITU aerobars as well but I did not stay much in them as I was shaky in the Xwinds so I am unsure if they will make it on to the frame race day.

Edited: 02/04/2013 at 16:31
02/04/2013 at 17:07

I recommend using GoogleEarth to analyse the bike course. I used OC's GPS file and if you open it on GoogleEarth and use the "Show Elevation Profile" option you can then drag on the graph and select areas. The system will then provide you average, min, max grades for the selected area.

It is a fantastic tool. I can also provide the data on request if anybody wants.

02/04/2013 at 17:28

I fancied a pop at this race, but having read your briefing, Josh, I feel like I've already done it. Think I'll take a couple of easy, recovery days, then head off to ebay to bag myself a Finisher T-Shirt.

M...eldy    pirate
02/04/2013 at 19:10

I have been to spectate a few years ago .... can I have a tshirt for doing that ?

Me and Seren and Mouse did our hill training on Monday so we're sorted 

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