Sounds like you have a good pedigree Zuluboy. Sounds like your engine is pretty powerful if you've been elite cycling. It shouldn't be too difficult to channel that into full-on running. Certainly it sounds like you know the disciple and process of training - just you should become specificities of training to race the up run over 54 miles of hills and heat.
I'll be going for my second Bill Rowan medal and third finish.
In 2013 I was in great shape for a Bill Rowan. I got tonsillitis 42 hours before the start and spent most of the preceding hours in bed. I was helped by a doctor with 8 finishes to get to the start. I was still ill when the gun fired and not sure if I could even get to the first cut-off. The last 5 hours were the hardest run of my life in the 32C heat and 20mph headwind. The inevitable collapse came at 4km to go and I had to walk home for 9:23.
I just have to find out of I'll be an international runner or a local runner. I have a first interview for a job in Durban tomorrow.
1) There is a lot of runners set off too fast and there can be a few collisions in the km, particularly on the downhill out of PMB
2) Watch out for runners discarding clothes as these get snapped up and spectators often run out in the road to get them
3) The cats eyes at the road lines are raised strips of aluminium - avoid at all costs!
My cooling strategy at Comrades:
At the aid station grab 2 sachets of water or 1 water, 1 sports drink. Drink one (if its water throw the rest of it over your head) open the water and throw that over your head progressively. Can cause chaffing though! If you are carrying your phone then you need a waterproof plastic bag (see below)
remember the plasters gentlemen!
race hat from the runners pack
sunglasses for the second half perched on top of cap for first half
pick-up a zip-lock bag at departures for your phone if you are carrying that with you
Congratulations you are a Comrades finisher. I hope you got what you deserved. If you came in just before (or after a cutoff) you will see a man with a gun. He’s not there to end your suffering though. Keep going and you will receive your medal, flower and ‘finish time card’ (which proves you finished at a certain time). Collect your back-2-back medal if eligible. Keep going left and you will come to the international athlete’s area. Chat to your fellow athletes, enjoy and bask in the glory of a Comrades finish.