Ironman 70.3 Muncie - Triathlon1/2 Ironman


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Muncie, Indiana
United States
World Triathlon Corporation
98F / 37C
Sunny
Total Time = 3h 13m 22s
Overall Rank = 958/1550?
Age Group = 35-39
Age Group Rank = 162/231
Pre-race routine:

Got up at 3:30 and headed to the race. Has one bottle of Ensure 350 calories plus about 100 calories of EFS drink mix. Cut food intake two hours out from the race.

The race was also cut short do to heat. 1 mile swim, 30 mile bike, 6.2 mile run. I was not very happy when I first herd this. But there is nothing I can do about it so I just had to make a few small changes. So I removed two bottle cages that I wont need. And I had to mentally get ready to ride the bike harder and run harder. And I cut my food intake back to two hours before the race since it would be a higher intensity workout.
Event warmup:

None. I need to save my energy for the swim and the heat of the day.
Swim
  • 43m 11s
  • 1600 meters
  • 02m 42s / 100 meters
Comments:

About 3/4 of the way into the swim my swim fell apart on the final stretch. I got water in my goggles and my eyes where on fire. I am not sure if it was from the water or I did not get all the soap out of my goggles. I had to close my eyes to swim and only open them when I needed to see where I was going. It did not help I was going straight into the sun at this point.
What would you do differently?:

Learn to swim
Transition 1
  • 04m 1s
Comments:

I walked the first part of this transition. I was exhausted from the swim and my HR was already up to 160. Once it came down to around 150 I jogged to the transition area.
What would you do differently?:

Nothing
Bike
  • 1h 26m 32s
  • 30 miles
  • 20.80 mile/hr
Comments:

I started a little to hard with my HR up around 160. I dialed it back by mile 5 to just under 150.

I feel I did drink a little to much on the bike. I had 30oz. of EFS drink mix with 3 scoops. I also picked up two bottles of water and drank about 1/2 of each and poured the rest of my body to help keep me cool. So I had about 20oz. of water. I also had two shots out of my EFS liquid shot flask.
What would you do differently?:

Nothing. I am happy with my bike. I saved some energy for the hot run that was coming up.


Transition 2
  • 02m 4s
Comments:

Good transition. I took my feet out of my shoes with about 1/4 mile to go so my feet can relax a bit and I am ready to dismount.
What would you do differently?:

Nothing.
Run
  • 57m 34s
  • 6.2 miles
  • 09m 17s  min/mile
Comments:

Well I started my run with taking ice and water coming out of T2. Ice in the hat and water all over the body to try to stay cool.. But my HR was another story. By the end of mile 1 I had to slow down. My HR was up to around 168 and I knew with this heat there is no way I can hold that effort. I really felt that I was not running very hard at all. I felt like I was running at my easy run effort but with a very high HR and I was getting a bad side cramp. I may of had a little to much water on the bike. So I tried to run at a easy effort, if I tried to go any easier I would have to just walk. HR only came down to 165 but my side cramp went away by mile 2. By mile two I was putting ice in the hat, front of my top and back of my top. But it all just fell out of my top. At mile three I started stopping at the water stations to make sure I get as much water and ice as possible. I tucked my top into my shorts so I don't loose my Ice. Ice in the hat and Ice in the front and back of my top. But I did not loose my ice this time. My stomach and head felt frozen but I still could not get my HR to come down. So I did the same at mile 4 but I added a shot of EFS liquid shot just before the water station and added a few more cuts of water to my head. At the last station I asked for more ice but all she had was one huge chunk of Ice. So I grabbed it and held it in my hand. I rubbed it all over my arms, neck and face. Man this felt great. Ice and water is my best friend right now. I also took a very small sip of water at each water station but I really did not feel dehydrated or thirsty. Mile 5 another small shot of EFS liquid shot before the water station. A women had a gallon of VERY cold water and was asking who wanted it on them. HELL YA. She dumped about 1/2 of it on me and it was dam cold. Another women was holding a large bag of ice. I told her to poor it down my top. She said that must me cold. Hell, I could not even feel it. By this time in the race my shoes are full of water and my entire body is soaked. I am pouring as much water on me as possible. Time for a nice downhill and climb up to the finish. I took the downhill way to hard. I almost had to stop and walk up the hill. HR up around 174-175 at this point but no side cramps. My HR does not get this high in a 5k run and my max is 183. And I finished the last mile strong. My legs felt 100% the entire run.

The last half of the run was kind of funny. I would run up behind people and they would look at my funny. Wondering what the noise was. It was my 5 lbs of ice in my top bouncing around.

Mile times

1- 8:08 164 Ave. HR
2- 8:51 165 Ave. HR
3- 10:28 164 Ave. HR
4- 9:54 165 Ave. HR
5- 9:15 Estimate on these last two miles since I did not hit my map button
6- 9:15 172 Ave. HR for the last 2.2 miles.
last .2 - 1:41
What would you do differently?:

Nothing- I think I did the best I could to deal with the heat and high HR.
Post race
Warm down:

Drank a coke. Dam that tasted good.

What limited your ability to perform faster:

High HR

Event comments:

Even with the heat we had today and the racing being cut shorter I had a blast. I loved having the challenge of the heat today.


Profile Album


Last updated: 2012-04-02 12:00 AM
Swimming
00:43:11 | 1600 meters | 02m 42s / 100meters
Age Group: 205/231
Overall: 1287/1550?
Performance: Average
Suit:
Course: clockwise loop
Start type: Wade Plus: Waves
Water temp: 88F / 31C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Good Drafting: Bad
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 04:01
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:26:32 | 30 miles | 20.80 mile/hr
Age Group: 189/231
Overall: 1130/1550?
Performance: Good
Wind: Little
Course: VERY nice bike course. Nice and smooth roads. Other then me taking the wrong turn at the turnaround area and loosing about 30 sec. before I figured out what way I need to go.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
T2
Time: 02:04
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:57:34 | 06.2 miles | 09m 17s  min/mile
Age Group: 162/231
Overall: 958/1550?
Performance: Average
Course: Out and back on the road.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5