{"id":61,"date":"2008-08-22T14:12:15","date_gmt":"2008-08-22T14:12:15","guid":{"rendered":"http:\/\/www.michaelm.info\/blog\/?p=61"},"modified":"2008-08-22T14:12:15","modified_gmt":"2008-08-22T14:12:15","slug":"monaco-703-cycle-course-analysis","status":"publish","type":"post","link":"http:\/\/www.michaelm.info\/blog\/?p=61","title":{"rendered":"Monaco 70.3 cycle course analysis"},"content":{"rendered":"<p>Well last night I sat down and took a closer look at the Monaco 70.3 bike profile. Not terribly pretty reading. The aid stations are at distances:<\/p>\n<ul>\n<li>18km (distance to station 18km)<\/li>\n<li>46km (distance to station 28km)<\/li>\n<li>67km (distance to station 21km)<\/li>\n<li>76km (distance to station 9km)<\/li>\n<\/ul>\n<p>Looking at the small profile graphic my analysis indicates roughly the following:<\/p>\n<ul>\n<li>0-18km (18km): 18km climbing<\/li>\n<li>14-46km (28km): 5km climbing, 5km decsent, 12km flat and 6km climbing<\/li>\n<li>46-67km (21km): 3km decsent, 17km flat<\/li>\n<li>67-76km (9km): 9km climbing<\/li>\n<li>76-90km (14km): 1km climbing, 13km descent<\/li>\n<\/ul>\n<p>Based on this my plan is:<\/p>\n<ul>\n<li>Start the bike with 1.5 bottles of fluid (1.5 RIDE).<\/li>\n<li>At aid station 1 I will pickup two bottles (1 RIDE and 1 water) and possibly dump any remaining water at the start of the climb.<\/li>\n<li>At station 2 I will pickup two bottles (2 RIDE or 1 RIDE and 1 water if the race mixed RIDE is not to taste)<\/li>\n<li>At station 3 I will pickup one bottle (1 RIDE)<\/li>\n<li>At station 4 I will pickup two bottles (1 RIDE and 1 water) and drink about half the ride and switch to water<\/li>\n<\/ul>\n<p>If the day is warm or hot and I am enjoying the RIDE drink I may pickup an additional RIDE rather than water. Since I typically eat gels on the bike too, I don&#8217;t want too many calories in my tummy on the climbs and hence consume some water &#8211; but in the heat I may opt for liquid calories rather than gels.<\/p>\n<p>As for time estimates (13km\/h climb and 30km\/h flat\/descent):<\/p>\n<ul>\n<li>0-18km (18km): 18km climbing (1h23)<\/li>\n<li>14-46km (28km): 5km climbing, 5km decsent, 12km flat and 6km climbing (0h23 +  0h10 + 0h24 + 0h28=1h25)<\/li>\n<li>46-67km (21km): 3km decsent, 17km flat (0h40)<\/li>\n<li>67-76km (9km): 9km climbing (0h42)<\/li>\n<li>76-90km (14km): 1km climbing, 13km descent (0h05 + 0h26 = 0h31)<\/li>\n<\/ul>\n<p>So total predicted time of 281min = 4h41. Hmm, not great at all&#8230;.<\/p>\n<p>edit: 5km MORE climbing after the first aid station that I had not included first time round.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Well last night I sat down and took a closer look at the Monaco 70.3 bike profile. Not terribly pretty reading. The aid stations are at distances: 18km (distance to station 18km) 46km (distance to station 28km) 67km (distance to station 21km) 76km (distance to station 9km) Looking at the small profile graphic my analysis [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,10],"tags":[],"class_list":["post-61","post","type-post","status-publish","format-standard","hentry","category-chit-chat","category-race"],"_links":{"self":[{"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=\/wp\/v2\/posts\/61","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=61"}],"version-history":[{"count":0,"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=\/wp\/v2\/posts\/61\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=61"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=61"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.michaelm.info\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=61"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}