Ironman 70.3 Augusta - Triathlon1/2 Ironman

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Augusta, Georgia
United States
World Triathlon Corporation
Total Time = 5h 33m
Overall Rank = 1121/3335
Age Group = 35-39
Age Group Rank = 198/416
Pre-race routine:

Woke up at 4:50 before my alarm and took a hot shower to loosen up. Water, banana, and peanut butter and bagel. Grabed a large coffee at Krispy Kreme on the way over. It was all I could do not to get the donuts...I actually had them make me one, but did not eat because I was worried about the sugar before the race. Got to transition and set my stuff up. Took a salt pill, gu, and more water. With over 1 hour to wait for swim start after transition closed, I ate alittle more than usual knowing I had time to let it settle. Grabbed the shuttle to swim start and sat on the bank to watch the pros go out. Put on my wetsuit 20 minutes prior to go time and walked to my start wave. They ran out of pink caps, so my wave was a rainbow of colors.
Event warmup:

None. No real time to warmup for the swim.
  • 31m 20s
  • 2112 yards
  • 01m 29s / 100 yards

Jumped in and waiting for the start. It was a mess for the first 400 meters. Had people bumping on each side and on my legs. Pretty frustrating and spent a lot of energy getting to smooth lanes. I was able to keep my cool and just tune it out. After 400 yds, it smoothed out and was able to get into a rhythm. Weeds weren’t that bad and ended getting a good pace. Love down river swims, especially with the wetsuit. Swam till my hand hit the pad and slowly jogged up the ramp.
What would you do differently?:

get faster so that I can get away from the mess at the start faster. Rest is just improving technique.

I have come a long way since my buoy hugging disaster in June at Blaylock lakes. I put in a lot of time here and it paid off.
Transition 1
  • 04m 45s

took to much time here. It is a long run, but wasn't as efficient as I could have been.
What would you do differently?:

have more of a sense of urgency.
  • 2h 51m 12s
  • 56 miles
  • 19.63 mile/hr

Headed out of transition and used the first couple of miles to settle down. After that, I pushed and did not hold anything back. Hit the 30 mile mark with a 20.6 mph average and finished with a 19.6 mph overall average. I did fade toward the later half, but this is the fastest that I have gone to date. I was very happy to hit a sub 3 bike and almost got under 2:50.

The bike course was good, but bumpy. There were smooth parts in between the bumpy sections that were a welcome change. Hills weren't that bad but challenging – especially after having to make a tight turn and losing speed from the downhill. The course was littered with new tubes and water bottles…quite a minefield out there. Guess the bumps were rattling them loose. Downhill finish was nice and just maintained a nice cadence on the way in. Riders were communicating well with each other and made passing safe and manageable.

For nutrition, I used hammer endurance and hammer gels. I added creatine to my hammer endurance and it really helps keep my legs from getting fatigued on pushes and on hills. Love the hammer products I have used so far. Took one salt pill on the bike.

What would you do differently?:

I have improved a lot from just starting biking in April. Just keep improving. For training, did too much comet riding and should have done more up in Cartersville.
Transition 2
  • 03m 32s

normal pace in transition and under control. Took a salt pill here. Had to pee on the way out, been holding it last 20 mile on the bike. That added a minute.
What would you do differently?:

nothing. Nature calls...gotta go.
  • 2h 02m 11s
  • 13.1 miles
  • 09m 20s  min/mile

Headed out transition and it felt great to get off the bike and stretch out. Started with a 8:40 pace and wanted to run at worst 9 minute pace. Held a good pace for the first 8 miles and then fatigue set in and legs were sreaming. Pace dropped till mile 12, but kept it under 10 average – tried to pick it up and then needed recovery after the pushes. Was able to get close to 9 minute pace for the last mile. Ended with a 9:16 overall pace. Lived off the course and they we great. Plenty of water stations and cheering. Used gu roctane gels and water only on the run course.
What would you do differently?:

Have a better run training plan. I did not run enough. Pretty simple. I used a bike focused plan because that was new to me and I had a good running background at the start of tri training. But I feel that I did lose a little running fitness with the time I had to put into biking and swimming because they were brand new. I did not leave anything on the running course. Ran with what I had after really pushing on the bike. But with better training, a low 1:50 is there. That's what I typically run HMs in.
Post race
Warm down:

Got through the finish shoot and met up with friends at the finish. They did a good job here keeping people moving. Grabbed a coke, banana, and a beer. It takes awhile for my stomach to settle, so couldn't eat the pizza they had. Wendys on the way home would take care of that. Got lucky and made it back to transition before the rain started and was able to get my phone and wallet in ziplock bags. Should have done that before. Got to my car and bottom fell out. It was pouring.

oh and that donut - demolished it when I got to my car. So good...Nom Nom Nom.

What limited your ability to perform faster:

Being my first, I am very happy beating my goal time by almost 30 minutes. Main aspect is the running. Just use a better run program and continue to improve on the bike.

Event comments:

Very good race and well done from expo to race day. Love to do it again and go after sub 5:10.

Profile Album

Last updated: 2012-06-01 12:00 AM
00:31:20 | 2112 yards | 01m 29s / 100yards
Age Group: 257/416
Overall: 1801/3335
Performance: Good
Suit: Sleeveless Zoot
Course: River - straight swim.
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Time: 04:45
Performance: Below average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:51:12 | 56 miles | 19.63 mile/hr
Age Group: 229/416
Overall: 1220/3335
Performance: Good
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 03:32
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:02:11 | 13.1 miles | 09m 20s  min/mile
Age Group: 198/416
Overall: 1121/3335
Performance: Average
Course: 2 loop course downtown. flat. Great crown support.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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: Average
Race evaluation [1-5] 5