Ochsner Ironman 70.3 New Orleans - Triathlon1/2 Ironman

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New Orleans, Louisiana
United States
Premier Event Management
Total Time = 5h 28m 43s
Overall Rank = 427/1655
Age Group = M30-34
Age Group Rank = 45/151
Pre-race routine:

Up at 4:30am and took warm shower to help wake up and loosen up muscles. Did some light stretching and then ate breakfast. 2 English muffins with PB, Banana, and a cliff bar about 1 hour before my wave started. Sipped on water and Accelerade before start and had a GU Roctane gel.
  • 38m 58s
  • 2000 yards
  • 01m 57s / 100 yards

Swim was tough. First 100 meters were too shallow to swim and waves were coming in pretty good. Tough swimming into the swells and I caought a couple mouthfulls of water in the first 200 meters. Made turn around firsy bouey and things got better. I was able to draft for a short while, but got off course due to the current/waves pushing me towards shore. Had a hard time sighting with conditions, but saw a bouey and went for it. Made turn around to head back towards start and sighting was impossible between swimming into the sun and the swells! I couldnt tell if I was going the right way, just hoped following people would bring me back to shore. Finally saw the swim exit and was more relived than ever to be out of the water! This was definitely the hardest swim I have ever had in a tri. I had hoped for under 36 minutes and am confident I can do that with better conditions.
What would you do differently?:

More open water swims before race. Due to climate this was the first OWS for me of the year. Also need to work on bilateral breathing and sighting.
Transition 1
  • 03m 1s

T1 was okay, but was hoping to be closer to 2 minutes. Big transistion contributed to it, but I did get a bit disoriented with my position.
What would you do differently?:

Not sure, maybe try the flying mount with shoes on bike already
  • 2h 43m 43s
  • 56 miles
  • 20.52 mile/hr

Felt pretty good getting on bike and heart rate and breathing was good throughout. Unfortunately my legs didn't cooperate and I experienced pain and cramping in the right groin and hamstring. The first 10 miles were into the wind and I was working hard to average about 19mph and paid for it later as the leg starting cramping. At turnaround I began to feel better and was averaging close to 24mph with relative ease. Nutrition: I drank 2 bottles of Accelerade, 1 Gatorade and 1 water. Also had 4 GU Roctane Gels. I felt it was enough, but as I learned on the run I think I needed more fluid and/or electrolytes.
I was really hoping to be under 2:40 for my bike split, but the wind and leg problems didnt help.
What would you do differently?:

Use smaller gears and spin faster to save legs for run and take in more calories and fluid on bike.
Transition 2
  • 02m 16s

T2 was okay. I was glad to get off the bike and excited about the run.
What would you do differently?:

  • 2h 00m 47s
  • 13.1 miles
  • 09m 13s  min/mile

Terrible run! What is usually my strength turned out to be my weakest discipline today. I felt okay starting out and was playnning to stick around 8min pace. I was on for first 3, but then the wheels come off. I felt dehydrated and noticed I wasn't sweating. I had to walk several times including most of the aid stations and it soon became a struggle fest. I had to stop and stretch out quads twice and my legs were struggling from mile 4 until the end. Conditions were HOT and I was not used to running in the heat and that definitely caught up to me. I was hoping for a 1:45 and ended up just over 2 hours. Disappointing day on the run course!
What would you do differently?:

Try to take in more fluid on bike and calories (cliff bar or power bar maybe) Also need to get more long rides in before next half along with more bricks to get legs acclimated to transitioning.
Post race
Warm down:

None. Just happy to cross the line and had to drink and get off feet. I had three bottles of water right after finishing and still felt thirsty. Got massage using ART treatment and it helped my legs feel better.

What limited your ability to perform faster:

Swim conditions and having a terribnle run

Event comments:

Loved the race and love the city! Volunteers were great and there was plenty of fluid on course and great aid stations at every mile on the run. I would love to do this race again and the finish area is awesome! Finishing in Jackson Square is hard to beat, just wish I felt good enough to really enjoy it. I would love to do this race again to get my revenge on run course and try to crack 5 hours, but it will probably have to wait a couple years due to logistics and having other HIM races closer to home for next year.

Profile Album

Last updated: 2009-11-19 12:00 AM
00:38:58 | 2000 yards | 01m 57s / 100yards
Age Group: 0/151
Overall: 560/1655
Performance: Below average
Suit: QR Superfull
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: High
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Bad
Waves: Navigation: Bad
Rounding: Average
Time: 03:01
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
02:43:43 | 56 miles | 20.52 mile/hr
Age Group: 0/151
Overall: 519/1655
Performance: Average
Wind: Some with gusts
Course: One loop course and very flat other than a couple brige crossings.
Road:   Cadence:
Turns: Average Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Not enough
Time: 02:16
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average
02:00:47 | 13.1 miles | 09m 13s  min/mile
Age Group: 0/151
Overall: 557/1655
Performance: Bad
Course: Flat point to point course ending at Jackson Square
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
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