Folsom Long Course: Official Thread

I live in the area and have done this race and train in this water.....it is very cold-even in August.  I dont know the exact temp last year on race day, but I remember thinking it was the coldest water I had swam in all season-Including the start of the season.  I would guess that 55 degrees was not far off.

Whats even better is that time of year you are swimming into the sun rise so you have to sight into the sun-that was fun.

Dont get me wrong-it is a great race and I am doing it again this year.  Just be ready with your full suit and mirrored goggles.

the bike course is rollers and nothing big for hills.  Run course has some rollers on it as well and only one sort of incline-but after a full morning or swimming and biking the incline is a bit of a pace buster.

I swam out there yesterday; if you havent been to this lake before, it's an awesome OWS venue.  As mentioned above, it stays pretty cold year-round since the source is essentially the bottom of Folsom Lake.  Yesterday the water temp was 59 according to the little thermometer I keep in my swim bag (I grew up on boats and lakes...I ALWAYS have to know the water temp!  Personality flaw).  The toughest part about swimming out here in August is you'll likely be changing from low to mid-90's air temp (if you're lucky, it will be below triple digits) into 60-ish water.  That can be a big shock if you're not used to it.

Bike course is really flat for this area.  A few rollers, but nothing significant.  I just looked at the run course and it should be pretty flat as well, as it basically stays along the edge of the lake.  Again, a few rolling hills, but nothing big.

Great place for a race...I'm hoping they have it again next summer.  My goal is to do my first 70.3 distance next year, and this course is WAY easier than the Auburn race!

Average temperatures for August are usually in the mid-90s, but can hit 100+.  At least it's a dry heat

I would not expect much shade at all on the bike course, but you will have shade for a good portion of the run. 

Thanks for the offer, but I just checked and I'm out of town that day.  Maybe you wouldn't mind writing back here some of your thoughts on it??

Yeah, I'll absolutely let you all know how it goes and share my notes when I get back.

Since it's going to probably going to be hot on the course. I'm wondering if there will be ice available at the water stations (on the run).  Anyone know? 

If not, I suppose I can email the race director.

I haven't run this race, but one of the local roadie groups rides almost this exact course fairly often. I've ridden it a few times with them. Here are my thoughts on the bike:

1) You will come out of the water and be greeted by the big climbing challenge of the day... 200 ft of elevation gain in the first 8 miles. This course is pretty much bone flat. Think small block cassette and all day in the aerobars.

2) After the gradual climb, there is a 10 mile section of gradual downhill rollers. This section is fast. When I was riding with the group we were cruising along at 22 mph sitting up talking. Given, we were riding as a group but still fast. There is a fair amount of tree cover on this section so will find some shade.

3) Next, you will be looking at about 30 miles of country roads. This is where it will be hot if the temperatures are up on race day. There is zero shade and all you will see in the distance is sizzling asphalt. The roads are mostly chip seal and are not exactly kind. This is a rare race where I would consider 25c tires, solely for my own sanity. At least last year, the course was not closed but there were CHP at the major intersections holding traffic.

4) All you have left is the mostly downhill section into the run. This will be fast and will offer a chance to spin out your legs before the run.

Hope this helped and feel free to ask any questions.

Thanks for the info on the bike route!!  This is good to hear because I'm riding a standard chainring with a 23-12 cassette right now and don't want to change it out.  Guess I won't have to.

I'm looking forward to it now that I know it's going to be a fast course!

Earlier I posted that I was going to ask the RD about ice on the run course.  I really am expecting it to be HOT.  No response from him and it's been a few weeks.  He's probably busy, but the lack of response makes me think the answer is a "no".  I don't run well in heat so I'm planning to really acclimate beforehand and tweak my strategy to keep my body temp as low as possible. 

I will be staying near Nimbus Flat while attending a work-related training next week. In searching the web, I found a Meet-Up group that holds regular OWS there.  Unfortunately, they don't have any evening swims scheduled while I'm there.  Anyone know if there's a dedicated swim lane at Nimbus Flat?

The run will be warm but not a bad as the bike. You will definitely get some shade at times and the course is right on the water so there is always a chance of a breeze coming off the lake.

As far as I know, there is not a dedicated swim lane, though I have never swam there myself. The upside to this lake though is that no motor boats are allowed on it save for the coaches for the crew teams that practice there. I would be fairly comfortable swimming there even with no lane.