riding hills should help the run workouts anyway/
come on down and ride the course
If it helps, this is the readout from the first IAMTRI group ride.
The complete course would be two laps of the northern loop.
Hope this helps. Yeah, yeah, I know i'm slow on the bike.
Personally, I would recommend getting some hill workouts. I'm fortunate enough to be a local and get to ride the course as I please. I can only imagine what my reaction would be if I only got to ride it on race day. But that's just me.
I would recommend getting as much hill training in as you can. I'm a local, and ride it nearly every weekend. There are some pretty monsterous hills on the course. I think it would really help you to make it down here for one of the training rides, just to see for yourself. Everybody has different opinions as to how difficult these hills are, but one thing I think we can all agree on is this IS a hilly course.
Hope this helps, bro.
Do some BR intervals, at a slower cadence, higher HR (endurance to tempo effort) if you can find any sort of road with slight grades. This will simulate climbs if you gear up enough. Some of our hills (mtns) are too steep, so our coach has us start out with slighter grades and higher gearing until you were ready to move up. We'll take a 2-3% grade in a higher gearing, 40-50 rpm for x minute intervals, recovery and repeat. Time depends upon where you are in training, may be only a minute or two, working up to 30 minutes at endurance pace.
Have any of you had the chance to ride both the Ironman Louisville and Ironman Wisconsin routes? I rode one loop of the Wisconsin route this past weekend. It too is hilly, but I’m not sure how it compares to Louisville. I’m looking forward to coming down to Louisville for the July 23rd weekend.
I did IMKY last year, which was my first full IM. I'm from East Tennessee/ N Georgia, which is very hilly (lots of mountains!) and, of course, I do all of my training on the hills/ mountains, usually in the 90+ degree temp. That being said, I was really stunned at how hilly (and hot) the Louisville bike course was/ is! Cycling is my strongest discipline, and I'm comfortable with hilly courses, but I still found the Louisville bike course challenging! In fact, because of IMKY last year, I focussed strongly on the bike throughout the winter and spring, and since starting my race specific training, I've been deliberately riding in the mid-afternoon on very hilly courses. I've also increased my long rides from 1 per week to 2 (by long I mean over 40 miles). The marathon is a pretty easy course, so you should do well there if you're a pretty good runner!
Definitely try to get in some hill work! But don't let the hills scare you...... there are a lot of downhills, too! It's tough, but you'll be ok! Don't try to overcook the bike...... take it easy from the beginning and be prepared (mentally) for some rollers.