Ironman 70.3 Muncie - Triathlon1/2 Ironman


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Muncie, Indiana
United States
World Triathlon Corporation
88F / 31C
Sunny
Total Time = 1h 38m 41s
Overall Rank = 73/~1500
Age Group = M25-29
Age Group Rank = 9/96
Pre-race routine:

Had a bagel with cream cheese and a banana for breakfast, then sipped on water or sports drink all morning. Arrived early so I could ride my bike before racking it in.
Event warmup:

5 mile bike ride w/u then 10 minute jog a little bit later.
Swim
  • 29m 4s
  • 2112 yards
  • 01m 23s / 100 yards
Comments:

I had to start 35 minutes after the race start because of the age group wave setup. This turned out badly for me. The waves were 5 minutes apart, which should prevent one wave from hitting bad congestion for at least half of the swim, but I went hard from the start and was running into other swimmers within 1:30! The rest of the swim was a constant struggle against other swimmers and it made me work a lot more than I like to on the swim. Also I think the course was a little bit longer than 1.2 miles.
What would you do differently?:

Beg to go in the pro wave! I like mass starts the best because that is the only way good swimmers can actually take advantage of their skill set: if you are one of the best you can get out front and have clear water. Looking at my age group splits across the board it is obvious to me that we were all slowed WAY down by the waves, there is no way that everyone in this group takes over 30 minutes for 1.2 miles.
Transition 1
  • 02m 55s
Comments:

Taking the ankle length Fastskin off took several seconds, plus I took my time and made sure I did everything right, this is a dress rehearsal for IM Louisville after all.
What would you do differently?:

Nothing.
Bike
  • 2h 26m 30s
  • 56 miles
  • 22.94 mile/hr
Comments:

Pushed kinda hard because it felt good. This was a fairly flat course (they advertise 180 feet of climbing, Garmin said there was 905, I believe the Garmin) and it was REALLY fast. Heading into the wind was hard, but I still held 20-21 mph when it was flat. With the wind at my back I was flying, 27-30 mph average.
What would you do differently?:

Nothing, I nailed it. Obviously I won't do anything close to this in IM Louisville, but only the logistics was being tested here, not the pacing.
Transition 2
  • 01m 22s
Comments:

I racked the bike and put on my shoes and hat, picked up my running bottle and then paused for a second... Is that it? I guess so, that was quick! Then I was off.
What would you do differently?:

Nothing.
Run
  • 1h 38m 52s
  • 13.1 miles
  • 07m 33s  min/mile
Comments:

Felt smooth and comfortable for the beginning, completely in control. I was at 7:10 pace after 7 miles which is exactly where I wanted to be. At about 9.5 miles everything fell apart for some reason and I struggled to keep it going, though I still averaged 8:04/mile for that portion even with a couple short walk breaks.
What would you do differently?:

Nothing, just figure out how to keep the pace up better over the last 5 miles.
Post race
Warm down:

Laid on the ground in agony.

What limited your ability to perform faster:

Not being rested, I had pretty much a perfect race for me under the circumstances. I am training through this race and I may have been able to knock of 5-10 minutes with a good taper. Beyond that I pretty much reached my potential today!

Event comments:

Lots of fun, I'll probably do this race again at some point.




Last updated: 2011-07-11 12:00 AM
Swimming
00:29:04 | 2112 yards | 01m 23s / 100yards
Age Group: 1/96
Overall: 30/~1500
Performance: Good
Suit: Speedo Fastskin 1 ankle length
Course: Loop
Start type: Wade Plus: Waves
Water temp: 82F / 28C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:55
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
02:26:30 | 56 miles | 22.94 mile/hr
Age Group: 0/96
Overall: 129/~1500
Performance: Good
Wind: Some
Course: Couple of out and backs, relatively flat and smooth.
Road: Smooth Dry Cadence: 95
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:22
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
01:38:52 | 13.1 miles | 07m 33s  min/mile
Age Group: 0/96
Overall: 119/~1500
Performance: Good
Miles: 1-6:31//2-7:19//3-7:12//4-7:26//5-7:10//6-7:12//7-7:22//8-7:26//9-7:39//10-7:19//11-8:15//12-8:53//13.1-9:03
Course: Somewhat hilly, out and back.
Keeping cool Good 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: Average
Race evaluation [1-5] 4