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Ironman 70.3 New Orleans - Triathlon


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New Orleans, Louisiana
United States
World Triathlon Corporation
73F / 23C
Overcast
Total Time = 6h 52m 5s
Overall Rank = 847/1597
Age Group = 45-50
Age Group Rank = 101/136
Pre-race routine:

Got up at 3:30. Ate with the 4-3-2-1 diet plan. Also drank sodium drink night before and 30 minutes before race. No cramping! No upset stomache. Stick with this routine!!!
Swim
  • 49m 58s
  • 2112 yards
  • 02m 22s / 100 yards
Comments:

Holy crap was that tough! Especially toward first yellow marker. I used metronome, and that helped a bunch. Kept me from panicking.
What would you do differently?:

Not sure. Felt great about the swim. Put in the hours, and felt confident
Transition 1
  • 12m 3s
Comments:

Long slog up to transition. Didn't rush. Wanted to collect myself. Ate half a bagel with turkey and cheese. Really nice to have solid food. No issues on the bike from the food.

Had to wait in line for bathroom. Only two porta John's in transition. Unacceptable
What would you do differently?:

Not sure, really
Bike
  • 3h 11m 35s
  • 56 miles
  • 17.54 mile/hr
Comments:

Really proud of my ride. Had a game plan. Stuck to it. Went out the day before, analyzed toughest section from m bestbikesplit and rode 5 miles both directions. Super tough headwind, but flew back.
What would you do differently?:

Want to keep working on increasing FTP throughout the year. Don't want to back step
Transition 2
  • 10m 32s
Comments:

Again, didn't rush here. Trying to prepare for run. Ate second half of bagel sandwich. Really nice to have some sort of solid food to look forward to after the bike
Run
  • 2h 27m 57s
  • 13.1 miles
  • 11m 17s  min/mile
Comments:

Ran all the way out to 6.5 mark. Then struggled to run until 7.5. Then had to walk run the rest of the way. Decent pace for first 6.5. Also walked water stations starting at mile 4. Actually surprised the run was under 12 minute pace.
What would you do differently?:

Good question. Deliberately scaled back on running hours in training to go easy to on knees. Still a 'decent' to me. Wish I could have run the whole thing. Tough to see it happening.
Post race
Warm down:

Walked back to the van which was almost a mile away! Actually a good cool down

What limited your ability to perform faster:

Wind wind wind

Event comments:

Great 70.3 race. Very well organized. Official accommodations are a bit stressful being as far away as they are. Great first 70.3 because of course layout. One complaint: more porta potties in transition, please!




Last updated: 2016-01-04 12:00 AM
Swimming
00:49:58 | 2112 yards | 02m 22s / 100yards
Age Group: 89/136
Overall: 771/1597
Performance: Good
Suit: Y
Course: Zig zag course in the harbor
Start type: Dive Plus: Time Trial
Water temp: 68F / 20C Current: High
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 12:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
Biking
03:11:35 | 56 miles | 17.54 mile/hr
Age Group: 94/136
Overall: 786/1597
Performance: Good
Wind: Headwind with gusts
Course: 22 mph headwinds for 28 miles!!! Had a great plan in place based on FTP and bestbikesplit. Take out the bathroom breaks, and I missed the goal time by about 5 minutes. Very pleased.
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 10:32
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
02:27:57 | 13.1 miles | 11m 17s  min/mile
Age Group: 101/136
Overall: 847/1597
Performance: Average
Course: Flat as a pancake course. But really tough headwind on the way back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
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] 4

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2016-04-18 5:29 PM

Regular
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10025
Lafayette, Indiana
Subject: Ironman 70.3 New Orleans


2016-04-24 8:34 PM
in reply to: #5177799

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Subject: RE: Ironman 70.3 New Orleans

Great job, did that race a couple years ago and heard it was BRUTAL, nice finish

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