Ironman 70.3 San Juan - Triathlon1/2 Ironman


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San Juan,
Puerto Rico
World Triathlon Corporation
82F / 28C
Sunny
Total Time = 7h 05m 12s
Overall Rank = 935/1409
Age Group = F50-54
Age Group Rank = 12/18
Pre-race routine:

woke up really early, so got out of bed at 4:10AM and walked down to transition to set up - was there for its opening. Went back, got coffee, went to my room, made a smoothie and just relaxed. Walked to swim start with Noah
Event warmup:

flapped my arms and treaded water
Swim
  • 45m 12s
  • 1900 meters
  • 02m 23s / 100 meters
Comments:

I was nice and relaxed - except for when someone shoved my head under and held it there - not a good feeling - that was the only part that I breast stroked - recovering from that incident. I sighted better than I usually do at least for the first half - seemed to drift more the last leg after the turns.. Current picked up especially as we headed to the bridge and under it. Enjoyed the swim!
What would you do differently?:

become a better swimmer! Noah said he could spot me in the pack of 30 I was in due to my "unique" stroke. I really am like a drowning turtle
Transition 1
  • 06m
Comments:

long run from swim exit to transition and I took my sweet time to apply sunscreen and get set - but still managed to not get my right shoe straps on!
Bike
  • 3h 04m 59s
  • 56 miles
  • 18.16 mile/hr
Comments:

Bike felt good - whole day was hot and sunny except for when it DELUGED as I was nearing the turn around for the second lap and it was the tropical rain forest rain. Headwinds were tough.
I did nail nutrition. water in the aerobottle filled many times - skratch labs in the down tube bottle. Ate 1.5 bonk breaker bars and 2 gus.
Roads were so rough that my aerobottle kept dislodging from the very heavy velcro! and then about 10 miles from the finish my Garmin Edge 705 flew off. Took me about 5 minutes of walking around to find it. Got it back on, and then less than a mile from finish, as we turned off of one highway it flew off into traffic. no more garmin. no data.
What would you do differently?:

not lose my garmin
Transition 2
  • 03m 49s
Comments:

took the time to reapply sunscreen - still got burned!
Run
  • 3h 05m 12s
  • 13.1 miles
  • 14m 08s  min/mile
Comments:

death march
What would you do differently?:

train. oh and NEVER eat part of gu without water present.
Post race
Warm down:

got pizza and beer and sat

What limited your ability to perform faster:

lack of run and bike fitness


Profile Album


Last updated: 2012-11-29 12:00 AM
Swimming
00:45:12 | 1900 meters | 02m 23s / 100meters
Age Group: 11/18
Overall: 848/1409
Performance: Good
Suit: Blue Seventy Swim Skin
Course: deep water start, rectangular course
Start type: Deep Water Plus: Waves
Water temp: 78F / 26C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Bad Navigation: Good
Rounding: Good
T1
Time: 06:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:04:59 | 56 miles | 18.16 mile/hr
Age Group: 9/18
Overall: 769/1409
Performance: Good
12 mi 12 mi 34:46 1:25:58 20.71 mi/h 20 mi 8 mi 26:05 1:52:03 18.40 mi/h 28 mi 8 mi 26:40 2:18:43 18.00 mi/h 36 mi 8 mi 26:51 2:45:34 17.88 mi/h 44 mi 8 mi 30:02 3:15:36 15.98 mi/h 56 mi 12 mi 40:35 3:56:11 17.74 mi/h
Wind: Headwind with gusts
Course: except for first and last 10k really pretty course.
Road: Rough Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:49
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
03:05:12 | 13.1 miles | 14m 08s  min/mile
Age Group: 12/18
Overall: 935/1409
Performance: Bad
0.3 mi 0.3 mi 4:51 4:04:51 19:24/mi 1.4 mi 1.2 mi 12:52 4:17:43 11:11/mi 3.4 mi 2 mi 26:42 4:44:25 13:21/mi 5.4 mi 2 mi 29:07 5:13:32 14:33/mi 6.6 mi 1.2 mi 16:10 5:29:42 14:03/mi 7.7 mi 1.2 mi 14:46 5:44:28 12:50/mi 9.7 mi 2 mi 27:51 6:12:19 13:55/mi 11.7 mi 2 mi 33:25 6:45:44 16:42/mi 12.9 mi 1.2 mi 16:44 7:02:28 14:33/mi 13.1 mi 0.3 mi 2:44 7:05:12 10:56/mi
Course: 2 loops into old san juan and 'the oven'
Keeping cool Good Drinking Just right
Post race
Weight change: %2
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4