Mike....
Don't stress/obsess too much about the weather. 10 day forecasts aren't very good. And, weather falls into that category of "Things I Can't Control." The best bet is to be prepared. Take a little of everything with you (space permitting). The expo and race weekend are not the time you want to be looking for: a rain jacket, arm warmers, extra sweat pants, long-sleeve tech shirt, etc. Definitely put some sort of sleeved item in your run special needs bag, per my other email.
Do you have a race plan? I forget if you are training with a coach. Now is the time to make that plan and make a plan B and maybe a plan C. Especially with regards to pacing and nutrition. Especially especially nutrition.
So long overdue, but I have a few moments, so what do I remember about the course?
Swim...so cool that you can hear the cheering throughout the whole swim with people lining the walls of Monona Terrace.
Don't start too far forward unless you're a fish, but don't start too far back, because then you don't have as many feet to choose from to draft off of.
Pick a good wetsuit stripper...have you had this done before? I can give you a couple of hints.
The run up the helix isn't bad...don't blow all your energy, just jog easily. The crowds will cheer you up the ramp.
Transition: be focused, but efficient. It's inside the building. Have a plan for exactly what you need to do/change out/etc. The volunteers should be able to help you, but if you get out with the masses, maybe not as much.
Bike:
I assume you will pre-drive the course. It's hilly and from what I recall, the hills are kindof relentless...no major breaks of flatness. Do find places that are less technical and try to use those areas to get a lot of your nutrition in. I try to eat/drink every 15-20 min on the bike...but if those times always happen when you are going up a tough climb, or screaming down a hill, then it doesn't work so well. So it helps sometimes to try to match the nutrition to the course.
When you scout out the course, get a feel for where you will need to push, where you can relax a little, where you will need to be mentally strong. I found the climb to Mt Horeb difficult the 2nd time through. Verona was the most rockingest place ever and I loved it! Felt like the TDF. The "bitxx" hill will have a zillion spectators like TDF as well.
I do not find it helpful to set a mph goal for the whole course. That's not going to make a lot of sense. I do want an overall goal, but I do not expect to be at that goal the whole time. Why? Because there will be into the wind or more uphill sections that will bring the average down. And there will be better sections where the average is better. So if you happen to look at your avg mph at a tougher spot, you will get discouraged. But do what you know.
The ride up the helix at the end sounds like it would be tough after 112, but it's not.
I do distinctly remember at mile 105 my year out there...I was riding along, coming back into town and it dawned on me, "I'm doing an Ironman, just like on TV!!!" That is one of my most cherished memories of that whole day, and ranks way up there for all my IM experiences.
Dang, I'm getting teary just thinking about it, and it was 7 years ago!
T2: Again, be efficient. You will be happy to just drop off your bike to the bike handlers. Warn them if you have peed on your bike seat.
Run: Follow your plan. Hopefully you got all your nutrition in on the bike. But I will warn you...if you fell behind, don't cram a bunch of nutrition in right at the end of the bike or in the first mile of the run. Your stomach will thank you. Your digestion will change a lot from bike to run and you just won't be able to process as much. Trust me on this.
The crowds will be amazing.
If you run/walk...try to follow your plan as best as you can.
One VERY IMPORTANT piece of advice I learned before my first IM...and I don't know where you'll be in the pack (racing or just trying to finish, etc). Towards the end, esp by the 2nd loop of the run, there will be a LOT of people walking. Ironman is a tough day. Some walk because they planned to. Some have blown up their legs early on. Some are injured. Some are just tired. You will see groups of walkers start to form. It is easy to get caught up in that, as you have people to talk to and chat with as you continue along the course. These groups *can* slow you down. Do not lose sight of your goals! If you must join one of the groups, YOU become the LEADER. YOU Keep them moving. YOU set the pace. I actually got a little bit teased at IMMOO. I was run/walking. By the 2nd half of the 2nd loop, I didn't have much left (finish time was about 15:40ish, to let you know where I was in the overall scheme). I was walking more than running. BUT...I had a plan and I wanted to do the BEST I COULD THAT DAY. I kept trying to run, even if only 2 light poles down, or 4 traffic cones. A group of walkers asked me "why? Why not just walk with them?" I just couldn't. That was not my plan. I was going to run as much as I could, even if it looked terrible and I was only running 25 feet at a time. I left them behind.
The finish: Oh, the FINISH!!! Think: Rock Star, Academy Awards Red Carpet, Super Bowl Introductions, all rolled into one!!
When you get past the Capitol the last time, and you are heading home...you will feel it. The crowds will be screaming, music playing, Mike Reilly's voice on the speakers. Nothing will hurt. Have the time of your life there. Thank the crowds. Give high Fives. Take it all in. You don't get your first one again. Enjoy the moment.
After the race: GET WARM CLOTHES ON. You'll cool down quickly. EAT, even if you feel you don't want to. Drink (a cold coke tastes like heavenly nectar).
And get back out to watch the final finishers.
love ya!! I hope all this is any help!
p.s. need your race # to track you online.
PM me or email if you need anything!