Minuteman Road Club

Everyone:

I was out on a long ride today and rode the 28 mile loop that is the Lancaster /2 iron course. Just some heads up on road conditions that changed since I rode it last weekend,

1) Coming out of Shirley Center on Main Street- you will be screaming as it is dead flat for three miles as you head into Harvard. Be careful as you approach the hard right turn onto Grant Street- a couple of large Colnago-swallowing holes have opened up just before the turn- be VERY careful as you will probably have your head down. In fact, about three hundred yards before the turn- as you cross the bridge he pavement is very bumpy- all the way across the road- including the holes

2) After you pas Red Tail Golf Course and are on your way to the 110 rotary-- there are tons of loose rocks from the large construction site (Evergreen Solar) on the right- rocks everywhere- I was riding in the left hand side for awhile= they have dug up a portion of the right side and it is not repaved- just filled in with these rocks that have made their way onto the road- so be VERY careful...

Other than that- have a great race.

Road conditions will likely be the least of our concerns. 90F and humid may present more of a challenge. May be less racing and more surviving.

We all have to be smart about this. Here is something from marathonguide.com

http://www.marathonguide.com/training/c ... y/heat.cfm

We should forget what we had PLANNED on doing, and focus on what we SHOULD be doing given the expectant conditions. Heart rate monitors are made for days like this, as they are going to give a better indication of immediate effort, especially given that few if any of us are acclimatized to these conditions.

Good luck everyone, start hydrating now, and race smart.

Here is something else I found, adjusting time based on a projected 5:00/mile pace:

Heat Total Performance Sample Adjustments to Pace
Index Change Per Mile Per K
120F +16.33% 5:49 3:36.9
110 F +12.00% 5:36 3:28.8
100 F +8.33% 5:25 3:22.0
90 F +5.33% 5:16 3:16.4
80 F +3.00% 5:09 3:12.0
70 F +1.66% 5:05 3:09.5
60 F +.33% 5:01 3:07.0
50 F 0% 5:00 3:06.4
40 F +.33% 5:01 3:07.0
30 F +1.66% 5:05 3:09.5
20F +3.00% 5:09 3:12:0
10F +5.33% 5:16 3:16.4
0F +8.33% 5:25 3:22.0