Ironman 70.3 Shepparton - Triathlon1/2 Ironman

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Shepparton, Victoria
World Triathlon Corporation
24C / 75F
Total Time = 6h 13m 44s
Overall Rank = 764/1096
Age Group = F35-39
Age Group Rank = 26/44
Pre-race routine:

Drove to transition, got my stuff ready by my bike (except my race number - roll eyes) and then hung out with Jess and the CCTS crew until it all got started.
Event warmup:

None. Made the start line approx 1min before the gun went off.
  • 39m
  • 1900 meters
  • 02m 03s / 100 meters

Firstly, this was the worst swim ever. The lake water was like milo and when I put my face in the water, the world went dark. I couldn't even see my hand in front of my face, so there was no hope of seeing feet when I came up to them. It was horrible. The waves behind were younger, so they just swam straight over me. It was the longest 1.9km of my life. I kid you not.
What would you do differently?:

Swim out wide? Not do it? Join a team?
Transition 1
  • 02m 54s

I was dizzy and sick to my guts when I got out of the water. I must have looked drunk! But, overall, happy with T1. It was about now I realised I'd left my race number/belt in my bag! Guy next to me says 'just tell 'em you lost it'. So I stopped worrying and got moving. Only when I got on my bike and some dude pulls to a complete stop in front of me that I finally swore.
What would you do differently?:

Nothing. T1 went very smoothly.
  • 3h 16m 44s
  • 90.1 kms
  • 27.48 km/hr

Tough going. The course was basically a square and for 3 sides of it, there was either a head or cross wind. It was hard work. I averaged 28kph on the first lap and 27.4kph on the second lap but before I completed the first lap I knew my legs were toast. That was when the disappointment set in. I so wanted to do better.
What would you do differently?:

Spend 4K on a new bike?
Transition 2
  • 02m 40s

Coming off the bike was a shock to my legs, but since I wanted to stop riding at about 75k, it was much anticipated!
What would you do differently?:

Nothing. T2 went well.
  • 2h 12m
  • 21.1 kms
  • 06m 16s  min/km

All things considered, this was okay. I still look forward to the day when I don't take walking breaks but considering that my legs were hammered from the bike, I settled for running to each aid station, walking to have a sip of water/coke or chewing on some ice and then resumed running. I found this to be a nice rhythm that allowed me to run quite well between stations. It all comes down to the mental side of it. Halfway through the first lap, I couldn't bear the thought of having to run 2 more laps but after talking myself into it and finding that running/walking rhythm, it was all good. I overtook a few people and just felt better about getting to the finish line. My time is 2min slower than Portarlington long course, but then, it's also 1.1km longer, so I'm okay with that.
What would you do differently?:

Drink/eat more on the bike to avoid needing to take in on the run.
Post race
Warm down:

I spent a little time in the medical tent because when I crossed the finish line, I had a small panic attack. There were just people everywhere and I felt crammed in, so I had trouble breathing. Went to medical and let them talk me into being calm again. This was followed by walking, lots and lots of walking. And food. Avoided the massage because quite frankly, the line was enormous.

What limited your ability to perform faster:

Bike fitness. Bike speed. Maybe it's just the bike thing. It's not my strongest leg. I always lose time/places and have to make it up on the run. People kept zooming by me. And I mean zooming. Man they were fast.

Event comments:

The volunteers were just awesome. There were heaps of kids on the run course handing out drinks and high-5-ing you as you went passed - which was nice. I don't know that I would do this 70.3 again. I don't think I have many left in me at this distance, but if I do another one, I want it to be somewhere else just so I can expand my experiences. Overall I had a good time, I just wish I'd have performed better.

Profile Album

Last updated: 2012-06-05 12:00 AM
00:39:00 | 1900 meters | 02m 03s / 100meters
Age Group: 21/44
Overall: 44/1096
Performance: Below average
Suit: BlueSeventy Fusion
Course: 1 and a bit laps of Kialla lake. No chop, exactly, but once we were on in there... it was mayhem.
Start type: Deep Water Plus: Waves
Water temp: 18C / 64F Current: High
200M Perf. Bad Remainder: Below average
Breathing: Below average Drafting: Bad
Waves: Navigation: Average
Rounding: Average
Time: 02:54
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
03:16:44 | 90.1 kms | 27.48 km/hr
Age Group: 27/44
Overall: 44/1096
Performance: Below average
Ave HR: 125bpm
Wind: Cross-winds
Course: Cross winds AND headwind, thank you. The course itself was a 2 lap loop of 45k although my Garmin tells me we did 91.5km. Flat course.
Road: Rough Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
Time: 02:40
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
02:12:00 | 21.1 kms | 06m 16s  min/km
Age Group: 24/44
Overall: 44/1096
Performance: Average
Ave HR: 151bpm
Course: 3 laps undulating course around Lake Kialla and through bushland.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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] 5