The 70.3 Musselman Bike Course: Fast, Yes. Flat, No.

The Big Picture

90 km in a single loop around the north end of Seneca Lake, in the Finger Lakes wine region. The official page lists 507 m of elevation gain. But heads up: athlete-uploaded files range from about 480 to about 850 m. The truth is probably somewhere in between, but the message is clear: this is not a flat course. It's a fast course for those who can manage their effort, a slow one for those chasing instant speed.

How the Course Unfolds

The start is flat and straight: perfect for settling into a rhythm, dangerous because it invites you to push too early. The key sections come later:

• Miles 20-25: long false flats. They don't look like climbs, but speed drops and the temptation to force it grows.
• Around mile 28: the toughest climb of the loop, reported after the turn off Route 89. This is where anyone who went out too hot pays the price.
• Miles 45-50: another block of false flats, this time on less fresh legs.

The pavement is reported to be in great condition, with one short patched section that's well marked. The wind can be a tailwind or headwind depending on the stretch: on a single loop around the lake, it's almost guaranteed that part of it will be into the wind.

Pacing: Power, Not Speed

This course punishes anyone watching the speedometer. On the false flats, speed drops even at constant power, and chasing mph means burning precious watts. The rules:

1. First 30 minutes: below target. The flat start inflates your ego—resist. 2. False flats (miles 20-25 and 45-50): hold target power, accept whatever speed comes. Without a power meter, go by breathing and feel, not the speedometer. 3. The mile 28 climb: cap your power. One minute gained there costs five on the run. 4. Last 15 km: controlled effort, start thinking about transition and hydrate well.

Remember what's waiting after: a two-loop half marathon with two sharp kickers per loop, likely in heat and humidity. You ride the Musselman bike with the run in mind.

Aid Stations and Heat

Bike aid stations are at miles 15, 29 and 47 (roughly km 24, 47 and 76). Three stops over 90 km in frequently hot and humid conditions means one thing: start with enough supplies and restock at every pass, even if you think you have plenty. Race weekend is known for hot, humid conditions despite mild averages: sweat loss on the bike is the bill you'll pay on the run if you don't manage it here.

Gearing and Setup

With 500-850 m of climbing spread across false flats and one more serious climb, a standard TT setup works fine, but don't go overboard with big gears. A cassette that lets you climb at mile 28 while staying below threshold is more useful than an 11 you'll never use. If you train on flat routes, add rides with long false flats at race power: it's the most specific training for this loop.

What to Do Between Now and Race Day

• Test to run: a 2h30-3h ride at race power with false-flat blocks, followed by a 20-30 minute run. If the bike-to-run transition holds up, your pacing is right.
• Decision to make: target power for the false flats, written on your bars or memorized. Decide it beforehand, not mid-race.
• Plan B: if the wind turns into a headwind on exposed sections, cut your watts by 5% and protect the run. Several race reports on the Slowtwitch forum confirm the course rewards management, not aggression.

The Musselman bike is a patience race disguised as a fast course. Figure that out at mile 20 and you'll run well. Figure it out at mile 50 and you'll be walking up Willow Tree Lane.