Ironman 70.3 Boulder (formerly 5430 Long Course) - Triathlon1/2 Ironman

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Boulder, Colorado
United States
World Triathlon Corporation
90F / 32C
Total Time = 5h 56m 22s
Overall Rank = 687/1866
Age Group = 35-39
Age Group Rank = 133/275
Pre-race routine:

Awoke at 2:30. Was riding up with some friends & needed to be there at 4:00. I got some coffee going and ate. Had some cream of wheat and a glass of gatorade.
Event warmup:

Went for a 2 minute run. Just wanted to stretch the legs out a little and that's about it. I stepped in the water when I got to the beach, but didn't bother to swim. Was mostly concerned about the water temp, and it was great for a swim.
  • 36m 33s
  • 2112 yards
  • 01m 44s / 100 yards

I've really been focusing on swim technique the past few weeks/months and it really paid off here. Every other time I've swam this distance I have averaged 2-2:15/100 and that's been in a pool. I purposely set out knowing the swim would take me around 40-45 minutes and deciding my goal was to not be tired after it. I wasn't tired at all after the swim and couldn't believe it when I saw my time. I couldn't be more pleased with my swim time.
What would you do differently?:

Transition 1
  • 04m 5s

Got out of transition and realized the t-shirt I wore in the morning was stuck to my pedal. Threw that to the side of the road.
What would you do differently?:

I would not lose a t-shirt and I'd have spray sunscreen so I can re-apply
  • 2h 51m 56s
  • 56 miles
  • 19.54 mile/hr

I really tried to hold back on the bike. Last tri I did was an oly so I hammered it there and knew if I did that here I would pay for it. I managed to dial it back a bit, but I think not quite enough. Had to work out some cramps around mile 50. Still, given my time and pace while considering my effort level I am very pleased. Chain fell off about 100 ft from dismount so I coasted in. Got passed a lot during that short timeframe.
What would you do differently?:

I would remember that even though it may not feel is. I'd drink more. Had 3 bottles water and one gatorade. That wasn't enough. I'll be doing more long bricks also. I can fake a 30 minute run after a 3-4 hour ride, but when you run a half mary you can't fake it ;)
Transition 2
  • 03m 42s

got one foot out in time, not the other. Had to pop it off.
What would you do differently?:

Need to practice this transition
  • 2h 20m 6s
  • 13.1 miles
  • 10m 41s  min/mile

First lap my hamstring cramped up at mile 2. I stretched that out and continued on. Got to around mile 8 before the wheels fell off. My pace is below where I've been running training runs lately, so I know the pace wasn't the problem. At mile 8 I couldn't keep my HR down and continued to get hotter and hotter. By mile 9 my stomach was not happy and cramping. Looking back I think it would have done me some good to stop and throw up. I made it to mile 10 before I had to walk the first time. I was very disappointed in this. The 2nd lap was miserable and I was happy to be done with it, but proud I completed it.
What would you do differently?:

I didn't hydrate properly throughout. I did it like I trained, but my bricks weren't long enough to reveal these types of issues I think. In addition, I'm going to begin training with salt tabs. My arms and face were covered with salt when I finally stopped. Also, I'm not used to only drinking at mile marks. I'll be wearing my hydration belt at IMAZ so I can constantly sip water. My stomach holds 2 oz every 3-4 minutes much better then 8 oz every mile.
Post race
Warm down:

Sat in the shade and tried not to die ;)

What limited your ability to perform faster:

Hydration and HEAT

Event comments:

I have never done this distance before so I didn't know what to expect. I knew I'd learn something. I learned:
1. I need to hydrate more and replenish salt
2. I need to reapply sunscreen. Once isn't enough.

I had two goals. First, I wanted to finish, which I did. Second, I figured that if I had a good day I would beat 6 hours. I did that even though I bombed the 2nd half of the run. I'm very happy with my performance!

Profile Album

Last updated: 2011-08-08 12:00 AM
00:36:33 | 2112 yards | 01m 44s / 100yards
Age Group: 87/275
Overall: 499/1866
Performance: Good
Suit: Xterra vector pro full
Course: kind of a three sided rectangle...
Start type: Wade Plus: Waves
Water temp: 79F / 26C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
Time: 04:05
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: Yes
Getting up to speed: Good
02:51:56 | 56 miles | 19.54 mile/hr
Age Group: 140/275
Overall: 652/1866
Performance: Good
Bike split 1: 27.85 Mi - 1:26:28 19.33 mph avg Bike split 2: 28.15 Mi - 1:25:28 19.76 mph avg
Wind: Little
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 03:42
Riding w/ feet on shoes Below average
Jumping off bike Average
Running with bike Below average
Racking bike Good
Shoe and helmet removal Average
02:20:06 | 13.1 miles | 10m 41s  min/mile
Age Group: 133/275
Overall: 687/1866
Performance: Below average
Run split 1: 6.55 mi (1:03:02) 9:37/mi avg Run split 2: 6.55 mi (1:17:04 11:45/mi avg
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
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] 5