Shepparton Half Ironman Race Tips

The Shepparton Half Ironman has kicked off the Victorian triathlon season for more than a decade, and during that time the list of winners includes many of the best triathletes in Victoria – and Australia – for good reason. It has a fantastic atmosphere from this club organised event (the only such 1/2IM in Australia), well run, honest course, great setting, hot competition and more. Anyone who’s anyone in Victoria heads up for the race, or the supporting Hexman plus swim race and kids event on Saturday. Not quite the Woodstock of triathlons, but you get the idea!!

I’ve done the race 5 times, plus as a team runner, experiencing conditions from rain, thunder and lightening to 40 degrees and bushfire smoke haze…yep, Shep has server them all up, plus more. Here’s some tips from my experience…many of which come under the banner of just general triathlon race tips. Race hard, smart and well, and see you on the Kialla Lakes shore!!

The Course
It’s a time tested course over 12-13 years, and is a very honest test for each athlete.

Swim

• The water is cool and muddy, but the quality is otherwise OK.
• Decide on your position at start, and your line to the first buoy.
• Use the lake bank for sighting as you swim parallel to it, plus buoys along the course.
• Be prepared to be passing slower swimmers…and to be passed by faster swimmers.

Bike

• The road surface is coarse but improves each year. Times recorded in recent years suggest it's not slow.
• Be careful on the corners - not all are high-speed!!
• It's usually windy, and there's little shelter - SW wind is the worst. Be prepared for it.
• The bike course is booooorinnnnng, especially since you do 3 laps. But use this to help your pacing.
• It will be crowded with many times where you'll be caught in a drafting / blocking situation. Know the rules and know how to avoid this.
• Sunburn is almost guaranteed, and is a preventable performance inhibitor.
• There's only one aid station on the bike, so plan ahead.
• Use a disk wheel and aero helmet (or either) if you can.

Run

• It's a mix of sunny and shaded and is an interesting course with variety.
• The suspension bridge has been improved and no longer provides the "fun" it used to!!
• The path is narrow on the out-and-back section, so be prepared to step off it to avoid collision.
• The path surface is good but with some unevenness - undulations / steps / gutters / etc - so maintain your concentration.
• There's six aid stations per lap.

Race day intensities and tips
The swim sets up your race. The bike establishes it. The run makes it.
Plan to control the controllables to have a good race - see earlier article "How to Race".

Swim

• Time the start by checking on your watch when the first wave starts, and know at what stagger your wave starts, ie, 3 mins later.
• Start strongly to establish position / space, but settle into a rhythm ASAP.
• Concentrate to swim on someone's feet - you need to check your position on their feet every 3-4 strokes.
• Avoid running into people - no one likes it. Don't lash out, just keep calm, move away from the other swimmer and keep going.
• Pacing - strong but relaxed

T1

• Know where your bike is – use landmarks / towel / number on bike / etc.
• Keep it simple and think logically the things you need to do to go from swim to bike, eg, number under wetsuit, nutrition already in back pocket, etc.
• Pre-load bike with required gear / nutrition / etc.
• Decide before if you'll wear socks on the bike leg.

Bike

• Aim for even pacing/time on each lap - "The ride is for show. The run is for dough."
• Your perceived exertion on the bike will feel like - easy lap / medium lap / solid-hard lap. You should never feel like you're struggling on the bike.
• Put all your race nutrition, eg, gels, into a single bidon and dilute it with water for bike leg. Then swap in/out a second bidon from aid stations.
• Avoid drafting / blocking situations.
• In case of technical / drafting issue...don't panic. Deal with it and resume. Don't try to make up.
• Remember nutrition strategy, and to sip from nutrition bidon at regular intervals.
• Wear sunglasses to protect your eyes.
• Aero, aero, aero. The Shepparton course rewards those who are most aero.
• Don't litter...which is not necessary if you have all your nutrition in one bidon on your bike!!

T2

• Know where your transition spot is – use landmarks / towel / shoe colour / etc.
• Keep it simple.
• Prepare run gear required nutrition before so it's quick & easy to pick-up and go.
• Recommend to wear socks for the run - blisters are easily avoided.
• Remember sunscreen, cap / visor.

Run

• Aim for an even paced effort, but accept that you will slow down.
• Maintain form - be TUF (Technique Under Fatigue).
• Concentrate on the running process/form to develop the rhythm you want to achieve in the race.
• Maintain cadence even as stride length decreases. Keep ticking your legs over.
• Expect that you will get tired - don't succumb to it. Keep your chin, shoulders back, run tall.
• Apply more sunscreen if you feel yourself burning.
• You don't cool down by drinking more. Mostly from evaporation from skin.
• Enjoy the atmosphere on each lap, and support fellow competitors.
• Thank the race staff and volunteers!!