Firmman Half Iron Triathlon - Triathlon1/2 Ironman


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Narragansett, Rhode Island
United States
Firm Racing
Sunny
Total Time = 4h 57m 4s
Overall Rank = 49/327
Age Group = 25-29
Age Group Rank = 6/30
Pre-race routine:

Got up around 4am, had a couple bananas, then attempted to go back to bed till 5 but pretty much just laid there. Had a Cliff Bar and then headed over to the race.
Event warmup:

Stretched out for a little while on the beach, went for a short run, walked to start which was about a mile down the beach, and then did a really quick swim just prior to the start of the race.
Swim
  • 28m 22s
  • 2112 yards
  • 01m 20s / 100 yards
Comments:

Had a pretty good swim. There was decent size waves getting in and out which didn't help, but I handled them pretty well. Sighting was pretty good overall, but there was a little confusion at the end as the last buoy wasn't in line with the other ones (it curved in towards the beach some) so I actually got a little nervous I may have missed a buoy.
What would you do differently?:

Have a better idea on the course/buoys. They were really late putting the buoys in the water so I didn't have a good scope of where they are were until during the race. Overall, it was definitely a great swim.
Transition 1
  • 01m 2s
Comments:

Great T1! It looks like I got 3rd overall time wise. They did have people assisting with taking of wetsuits which I intended to do, but there was a little confusion while I was approaching them so I just went to the rack and did it myself, which appears to have been the right decision.
What would you do differently?:

Nothing!
Bike
  • 2h 40m 47s
  • 56 miles
  • 20.90 mile/hr
Comments:

Pushed it quite hard on the bike. I'd say my pace was good, but could not have gone much harder. There were more hills than I thought there would be, but I liked the course overall. Happy with my ride overall.
What would you do differently?:

I didn't ride or drive the course at all before the race, which I think would have been beneficial. I also think I should have probably consumed some more fluids. I also will be getting a tri bike which will hopefully make me faster.
Transition 2
  • 01m 22s
Comments:

Had a decent T2. It actually felt like it was a little longer than that so I am happy with the time. Did pretty well getting on/tying my shoes quickly.
What would you do differently?:

Forgot to ditch my sunglasses after the ride so I got about 5 feet from my bike and noticed that so I just tossed them back at my bike. Unfortunately I didn't end up finding them after the race, but that's why I only use $10 shades.
Run
  • 1h 45m 30s
  • 13.1 miles
  • 08m 03s  min/mile
Comments:

Had a decent run. I cramped up on the right side of my stomach a couple times, which I really had to fight through, but I did run the entire time. I started out with a 7:29-7:30 mile which was the pace I was hoping for, but I ended up slowing down a few miles in. Overall, I think my hydration was pretty good, but I think it may have been a little on the low end. Both my biceps were on the verge of spasming for the last few miles and there were a few brief points where my right calf felt like it was on the verge of spasming. When I tried to pick it up in the sand at the very end of the race, my right calf started spasming which sucked. I toughed it out and got over the finish line, but I need to eliminate that from happening again.
What would you do differently?:

As I mentioned above, a little more hydration may be in order. With multiple muscle spasms, it appears I may need some more fluids. Also, I need to get faster! I cramped a few times, which definitely held me back, but I gotta get faster.
Post race
Warm down:

Did not do much of a cool down. I tried to stretch a little, but didn't do much.

What limited your ability to perform faster:

Don't think I had any restrictions during the swim. Just more practice swimming will make me faster. Having a tri bike should improve my time on the bike, but time will tell. As for the run, cramps and muscles spasms did hold me back some.

Event comments:

As a lot of people told me while at the race, this is a great race for people doing this distance for the first time. It was definitely a challenging race both physically and mentally, but I really enjoyed it. I will be recommending this race to friends. Proud to now be HALF IRON!


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Last updated: 2009-05-01 12:00 AM
Swimming
00:28:22 | 2112 yards | 01m 20s / 100yards
Age Group: 10/30
Overall: 52/327
Performance: Good
Suit: BlueSeventy Helix full
Course: Swam out a tenth of a mile, went a mile across, and then a tenth of a mile in.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: High
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 01:02
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:40:47 | 56 miles | 20.90 mile/hr
Age Group: 6/30
Overall: 62/327
Performance: Good
Avg HR: 168 Max HR: 188
Wind: Some
Course: Very interesting bike course. The majority of the ride was spent of route 1A, which is a 2 lane highway that is quite fast. We went back and forth on it so the winds went both ways, but I'm sure the wind from the cars didn't hurt. It was relatively flat and there were only a few very short steep climbs with a lot of gradual climbs. The middle of the race was rather bumpy and wound around a decent amount.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:22
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
01:45:30 | 13.1 miles | 08m 03s  min/mile
Age Group: 10/30
Overall: 74/327
Performance: Average
Avg HR: 176 Max HR: 191
Course: Really nice flat course which essential no hills. The only part that was a little rough was the last quarter mile was on the beach in the sand which didn't make things any easier.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4