Rock 'N RollMan Half Iron Triathlon

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Rock 'N RollMan Half Iron Triathlon - Triathlon1/2 Ironman


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Macon, Georgia
United States
Georgia Multisports Productions, Inc.
77.9F / 26C
Sunny
 		Total Time = 4h 59m 55s
Overall Rank = 23/750
Age Group = M40-45
Age Group Rank = 5/150
Pre-race routine:

2 oatmeal, 1/2 bagel, 1 bananna, 1 gel 15 minutes before start
Event warmup:

about a 500 yd swim
Swim
  • 29m 44s
  • 2112 yards
  • 01m 25s / 100 yards
Comments:

Good swim overall, there was a sprint race on the swim coarse at the same time so navagating through the slower swimmers was a bit of a chore and slowed me down a little bit.
What would you do differently?:

nothing (go faster, hahaha j/k) pace was good.
Transition 1
  • 02m 55s
Comments:

couldn't get wetsuit off.
What would you do differently?:

I think I am going to try to spray some PAM on the lower legs next time to aid in wetsuit removal.
Bike
  • 2h 48m 29s
  • 56 miles
  • 19.94 mile/hr
Comments:

Pretty average bike pace and time for me. Right hamstring and glute were painfully sore for most of the ride, will have to focus some weight training on hams and glutes.
What would you do differently?:

Possibly push a tad bit harder to get bike under 2:45.
Transition 2
  • 01m 54s
Comments:

raced with gel packs instead of a gel flask. The thinking here was to free my hands up as it is not comfortable for me to run carrying anythig. That worked, however it added 10 seconds or so to my transition.
Run
  • 1h 36m 56s
  • 13.1 miles
  • 07m 24s  min/mile
Post race
Warm down:

stopped running :)

What limited your ability to perform faster:

started cramping on last mile, but don't think it held me back




Last updated: 2007-06-01 12:00 AM
Swimming
00:29:44 | 2112 yards | 01m 25s / 100yards
Age Group: 2/150
Overall: 6/750
Performance: Good
Suit: yes
Course: single clockwise triangular lap
Start type: Wade Plus:
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Good
T1
Time: 02:55
Performance: Bad
Cap removal: Bad Helmet on/
Suit off: 		Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
02:48:29 | 56 miles | 19.94 mile/hr
Age Group: 0/150
Overall: 87/750
Performance: Average
Wind: Some with gusts
Course: pretty hilly coarse, this year it seemed like it was all up hill :). Headwinds picked up about mile 20 until mile 30. Tailwinds kick in on some downhill sections on the return yeilding +30 mph sections.
Road: Smooth Dry Cadence: 92
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:54
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
01:36:56 | 13.1 miles | 07m 24s  min/mile
Age Group: 4/150
Overall: 11/750
Performance: Good
Course: coarse was altered from previous years. The general feeling amongst the racers was that it was lengthened about .6 mile in error. A section was supposed to be shorted and replaced with another, which was lengthened, but the section which was to be shorted wasn't.
Keeping cool Good Drinking Just right
Post race
Weight change: %1.8
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

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2007-06-04 8:30 AM

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Alpharetta, GA
Subject: Rock 'N RollMan Half Iron Triathlon

2007-06-04 9:43 AM
in reply to: #828163

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Master
1404
1000100100100100
Atlanta, Ga
Subject: RE: Rock 'N RollMan Half Iron Triathlon
Awesome time on a very difficult course. Your run is especially good, after that ride. I agree, it did seem like it was all uphill. There were some crazy long ascents. Quad killers for sure. No 11/23 for me next time if I do this one again.
2007-06-04 10:47 AM
in reply to: #828353

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Master
2125
200010025
Subject: RE: Rock 'N RollMan Half Iron Triathlon
Great race.
2007-06-04 12:30 PM
in reply to: #828163

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Member
39
25
Lawrenceville, GA
Subject: RE: Rock 'N RollMan Half Iron Triathlon
Nice job. Do me a favor and get out of my age group! Seriously, I'm jealous of your swim/run times. Congrats.
2007-06-05 8:11 AM
in reply to: #828163

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Pro
3705
20001000500100100
Vestavia Hills
Subject: RE: Rock 'N RollMan Half Iron Triathlon

Wow ... nice splits - especially given how windy it was on the bike course.

Congrats on sub-5:00, that is a nice accomplishment to look back upon through the season. (Now you've got a hearty time to beat next year )

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