For those trying to escape this coming weekend, here was a small summary of the bike course I did for MSM.
(Rawsonville – The ride is on the road most visible, and goes through ‘v’ in centre photo)
Dist: 50.2km
Elev Gain 383.8
Elev Max: 319.7
Elev Avg: 243.8
The bike leg for the second Jailbreak Triathlon is one for the time trialist at heart. Long straight flats through pristine vineyards before a few smaller humps and bumps need be traversed on the out-and-back ride.
The cycle leg starts with a small hill just to get out of the main security gate, and I’d suggest racking your bike in a smallish gear to spin the first 300m, giving your body time to direct blood from your upper body after the swim to your legs. From the gate, you’ll settle into some essential tt-bars, shift into the big blade, and find a rhythm heading out along the dam.
The first 4km is slightly rolling, with spectacular views of the Branvlei Dam, and if the temperatures are anything like last year, you’d be wishing to be in it. Left turn 4km in towards Rawsonville starts a 14km pan flat section of riding, perfect for holding a time trial position tuck. Its split in two by the town itself, and I feel the main road to be the most risky on the course.
I’d really stress riders to be totally vigilant through the 800m of town. It’ll be well worth lifting your head, loosing a few seconds but sparing a puncture or worse. The road through town used to be slabs of concrete, and now has a fragile layer of tar over. This makes for ledges, edges, potholes and a bumpy ride. Please take caution.
Escaping from Maximum security demands two laps, segmenting the ride into quarters. Two ‘more up’, and two ‘more down’. That said though, the valley is renowned for its wind, and if it blows, the downs could feel up and the ups down. Either way, your 14km bliss comes to and end as the road narrows and tilts upward into the majestic Slanghoek Valley. You might be more acquainted with its fine wines than the gateway hill you’ll be facing.
The hill itself is flatter and longer, and naturally makes three steps. The first and second step are flatter, probably still big blade stuff for the ambitious, and the third is visibly shorter and sharper. The respite between the steps is not much, but a definite flatter moment to re-gather the breathing and HR. Lastly, what appears to be the top of the climb, isn’t. Smurphs law. So be prepared to slog on after the third step for another 1km. It’s not part of the climb, but a definite false flat.
Personally I feel the section from the top of the climb, to the 25km turn around, is where the riding will happen. It has the most opportunity for gains, and equally for losses. You’ve just ascended the climb, a breathtaking valley opens before you, and some rolling hills test your enthusiasm. The riders who can stay focused and smooth through this section of the ride, will take gains.
As mentioned, I’d segment the ride into quarters for the Max, and halves for the Standard, and commit to drinking and eating in each. Nutrition couldn’t be overrated on a longer day out, and especially on a December summers day in the Breede River Valley, hydration will be critical. Commit to drinking 300-500ml per 25km of a carbo-isotonic mix. I recommend taking two bottles, one with USN CytoPower and EnduroSport mixed, and another with just water, as well as taping four USN CytoGels to your handle bars, and slipping a USN High Energy Bar into a pocket. I plan to race the Max myself, and will have two bottles waiting at the feed-station for the second lap on top of the above mentioned.
So having drunk your USN, taken a Gel, you turn around, and face the little hill you’d just descended feeling so good. Its probably the second spot on the course you’ll be getting out the saddle as three boutique wine cellars beckon on your right – after maybe?
The first 4km or turning is still part of the critical undulating section, use your gears well, stay smooth, and enjoy the downhill back out the Slanghoek Valley into the Breedekloof. The road surfaces are not the best, and I’d recommend a safer slightly heavier tire. On the gearing side, I think standard gearing, 53/39, and 11/23 be more than sufficient, but if you’d like to be safe, have a 25 on the back. Spares for sure, be equipped (summer is thorn time in vineyards). On the wheel front, I’d recommend some deep sections. Zipp 808’s are similar. The climb might just be too much for a disk, but it might be the weapon of choice with a slight breeze on the day.
Again, be cautiously vigilant through town, and enjoy racing through the country side, right onto the gentle gradients of the prison road, with a final little bump back up to the gate. Use the feedstation if turning for more hardship on lap two, or take your shoes off while coasting down into T2. Perhaps have a USN CytoGel 3km before ride end, to set yourself up for the run.
In summary, the ride is fast, mainly flat, one bigger bump with a few ripples after and will make for a great time trialing day out. Hydration and nutrition planning be key, and execute your plan for both well on the day.
The only negative of the course, for the worst convicts racing the Max, is that after four 25km sections, you’ll have a good idea of what awaits you, and it’s a long walk to freedom on foot.
All the best to those racing. See you there…
