Kinetic Half - Triathlon1/2 Ironman


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Spotsylvania, Virginia
United States
Set-Up, Inc
75F / 24C
Sunny
Total Time = 6h 35m 10s
Overall Rank = /
Age Group = M 35-39
Age Group Rank = 46/56
Pre-race routine:

Up at 5:10. Eat, shave, shower. Drive to race site, transition, stretch.
Event warmup:

Light stretching.
Swim
  • 28m 39s
  • 2112 yards
  • 01m 22s / 100 yards
Comments:

First 200 meters was in first or second for wave; at first turn was in about fifth and stayed there for remainder. Had trouble going a bit wide on second segment of the triangle. Caught wave in front of me at first turn. 3 minute intervals between waves.
What would you do differently?:

Train.
Transition 1
  • 02m 30s
Comments:

Rubber band on shoes worked well. Had the just the right gear for uphill start. Ran nearly the whole way from beach to bike, probably walked ten steps in transition. HR was in 150s when I sat down to take off suit. Left glasses on top of helmet for first five minutes of ride.

Average heartrate 142.
What would you do differently?:

Run a little faster with bike. Also, could learn the flying dismount. Otherwise, good transition. No extra activity. Remember to take off wedding ring before swimming in cold water.
Bike
  • 3h 15m 16s
  • 56 miles
  • 17.21 mile/hr
Comments:

I'm just not very fast. I did keep it in smaller gears than past long rides in order to keep the cadence higher. Rarely came out of the saddle, maybe three times on whole ride to crest a hill. Second lap really started to tighten in the hamstrings.

I lost two Gu packets about 15 minutes into the ride. Should have wrapped tape around each individual packet instead of bundling them. Left with one Gatorade, picked up one bottle of Heed and two bottles of water.
What would you do differently?:

Train on rolling roads instead of in the garage or at Haines Point.
Transition 2
  • 03m 32s
Comments:

Paid attention to feet to try to dry and prevent blisters. Grabbed two Gu and left. It hurt to sit on bucket.
What would you do differently?:

I wore tri shorts and my cycling shorts under the wetsuit. After bike ride, I ran about 10 yards and had to turn around to take off cycling shorts.
Run
  • 2h 45m 10s
  • 13.1 miles
  • 12m 37s  min/mile
Comments:

Ran first 20 minutes without stopping. Tried to do run 1 mile walk 1 minute but that only lasted about 2-3 miles. Skipped water tent except to stick my hat underneath; wanted to keep socks/shoes dry.



What would you do differently?:

Run more, walk less.
Post race
Warm down:

Sat in misting tent for several minutes. Ate pasta.

What limited your ability to perform faster:

Next time need to set goal of 200 minutes aerobic per week for six weeks.

Event comments:

Very disappointed in the run. I thought that after doing the MCM 08 I would be much better prepared mentally and physically for the last two hours of the race.

3:57:10 in heartrate zone.
Heartrate min, ave and peak: 104, 144, 170.
6,981 calories.
Ate three Gu on bike and two on run. Drank 18 oz of Gatorade, about 30 oz of water and Heed on bike. Drank small amounts of water, water and Heed or Heed at every run station.




Last updated: 2009-01-10 12:00 AM
Swimming
00:28:39 | 2112 yards | 01m 22s / 100yards
Age Group: 6/56
Overall: 0/
Performance: Average
Average heartrate 154.
Suit: Ironman Instinct -- No sleaves.
Course: Two laps around a triangles with right hand turns; must approach beach after lap one and run about 40 yards down beach before reentering water.
Start type: Run Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:30
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: Good
Biking
03:15:16 | 56 miles | 17.21 mile/hr
Age Group: 43/56
Overall: 0/
Performance: Below average
Average Heartrate 122
Wind: Some
Course: Two laps around the lake.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 03:32
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:45:10 | 13.1 miles | 12m 37s  min/mile
Age Group: 49/56
Overall: 0/
Performance: Bad
Mile HR Split Comment 1 161 9:51 2 160 9:32 3 154 11:55 4 153 12:29 5 143 15:02 6 152 11:39 7 146 13:07 8 138 14:23 9 150 12:48 10 151 12:30 11 141 13:10 12 133 16:44 13.1 149 12:55
Course: 3 X 4.5 mile loops. First .6 miles is brutal and uphill. Course is rolling hills. Last .5 miles is downhill on wooded trail.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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: Good
Race evaluation [1-5] 4