Ironman 70.3 Canberra - Triathlon1/2 Ironman


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Canberra, Australian Capital Territory
Australia
World Triathlon Corporation
28C / 82F
Sunny
Total Time = 6h 08m
Overall Rank = 966/1448
Age Group = 55-59
Age Group Rank = 12/22
Pre-race routine:

Met up with the other Illawarra Tri people racing
Event warmup:

The 200 metre swim to the start line!
Swim
  • 48m 32s
  • 1900 meters
  • 02m 33s / 100 meters
Comments:

I was happy with this. Bad by other's standards, good by mine. A great introduction to 70.3 swimming. My longest swim.

Had a bit of a panic attack just after the start. Really wanted to get out of the water. Settled myself down and continued.
What would you do differently?:

more training, get to the start earlier, swim the first leg straight.
Transition 1
  • 07m 36s
Comments:

Decided to swim without my tri top as it sticks out of the top of the wetsuit. Had great difficulty getting the tri top over my wet body.
What would you do differently?:

Lesson, either wear my tri top under my wetsuit or have a full zip tri top. Wet body and tired arms down combine will to get a tight top on. Maybe consider just wearing a bike top for the bike leg, then a singlet for the run.
Bike
  • 2h 53m 9s
  • 90 kms
  • 31.19 km/hr
Comments:

Happy with this. Target was three hours. My first 90k race.

Question: Why do people overtake you, then slow down to have a drink, which causes you to have to drop back out of the drafting zone before overtaking???

I was surprised (and disappointed) by the number of gel wrappers discarded on the course. Really no need for this.

Drink station bottle changeovers were good.
What would you do differently?:

Not much.
Transition 2
  • 03m 6s
Comments:

ok transition. Sun screen on, hat on, and off I go.
Run
  • 2h 15m 34s
  • 21.1 kms
  • 06m 25s  min/km
Comments:

I was disappointed with this. After about 5 kms I had a sore right foot. Around the little toe. Did not want to do major damage so slowed down. Used run/walk 4/1 almost all of the way. I was actually hoping for 2:05/2:10

One toilet stop on the run. About 10km out started to get really sick of GUs. Ended up cutting across to Coke. Need to sort this out for Ironman distance.

Hot.
What would you do differently?:

Not get a sore foot! Dunno, maybe I was a little underdone for the run, but I did finish fresh enough. I think without the sore foot I could have done the time pretty easily.
Post race
Warm down:

Food, walking and talking

What limited your ability to perform faster:

sore foot in the run

Event comments:

better organisation at the swim start would have been good. Many people missed getting to the start line on time. I just made it, by about a second. Found a position near the start, looked up to see the first buoy and the horn went off.




Last updated: 2012-09-02 12:00 AM
Swimming
00:48:32 | 1900 meters | 02m 33s / 100meters
Age Group: 16/22
Overall: 1100/1448
Performance: Good
Suit: Yes - Orca
Course: A basic rectangle in Lake Burley Griffin. This was my first freshwater OWS. Very different.
Start type: Deep Water Plus: Waves
Water temp: 19C / 66F Current: Low
200M Perf. Bad Remainder: Good
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 07:36
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
02:53:09 | 90 kms | 31.19 km/hr
Age Group: 10/22
Overall: 917/1448
Performance: Good
Wind: Strong with gusts
Course: 5 lap. The wind was head wind in the first quarter of the lap. (and the last bit). Wind picked up on each lap. The course was changed from the original 3 laps because of extensive road works. From what I'm told it took a lot of the bigger hills out of the ride.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:06
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
02:15:34 | 21.1 kms | 06m 25s  min/km
Age Group: 9/22
Overall: 892/1448
Performance: Below average
Course: 3 laps on the edge of the lake. Head wind heading west. This made for some very tough sections.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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