Whirlpool Steelhead 70.3 Triathlon - Triathlon1/2 Ironman

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Benton Harbor, Michigan
United States
CAPRI Events
80F / 27C
Total Time = 4h 43m 12s
Overall Rank = 471/2532
Age Group = 35-39
Age Group Rank = 71/384
Pre-race routine:

Woke up at five, started eating cinnamon raisin bagels, with peanut butter and honey. Had two, which was just about right. I think I will repeat this prerace meal for my next half. Put on my gear, and made the short trip to parking and transition. Transition was a madhouse, despite having dropped the bike off the night before, still had to wait in a line to get in. Set up the rest of my stuff, hung out for a few minutes, met another BTer, and then started making the mile walk to the swim start.
Event warmup:

Walk the mile to swim start, learn that swim was cancelled due to waves, or whatever, and walk back to transition. Strecth the hammies a little while standing around. Race became a duathlon at this point.
  • 15m 8s
  • 2310 yards
  • 39s / 100 yards

Swim was cancelled and RD substituted a 2.1 mile run. I was at the back of the pack of my wave (14) and started out slow, and just ran easy.
What would you do differently?:

Transition 1
  • 01m 41s

Not a typical T1, just a long distance to travel within transition, so seems a little slow.
  • 2h 33m 9s
  • 56 miles
  • 21.94 mile/hr

The ride felt pretty good. I started out a little easy, as I didn't want to blow up, and the mileage signs, posted every five miles started to fly by anyway, so I decided to push a little harder at mile 15, and by mile 25 I was moving along pretty good. Average speed was about 22 mph, with first 15 being around 19, the last 20 miles must have been closer to 24ish.
Early stages of bike, as I was in a later wave, were not that crowded, but later stages were really congested with riders. Lots of drafting and blocking happening. Rode surfaces were in really bad shape in several places. I did remember to have fun during the ride, so I was successful with that.

Also, around mile 40 I ran out of Hammer gel, and switched to the Powergels. I was taking a gel about every 30 to 45 minutes, and when I switched to the powergels, I felt like I had a rock in my stomach and was concerned I was going to have intestinal issues. They never developed, thankfully, but I will bring my own nutrition next time and not eat the powergels. Also, I really don't like gatorade endurance. But I must have drank a little too much, as I had to pee during T2.
What would you do differently?:

Ride harder earlier. Get in an earlier wave so I don't have to deal with as much congestion on the course.

Bring enough of my own nutrition for entire course.
Transition 2
  • 02m 31s

I must have had a little too much gatorade, as I had to stop to pee. Otherwise it was fine.
What would you do differently?:

Maybe practice the riding on shoes and jumping off bike, and try those.
  • 1h 50m 43s
  • 13.1 miles
  • 08m 27s  min/mile

Run started out well, with my first mile being around a 7:20. I was satisfied that I was adequatley hydrated at this point, so I skipped the first aid station even though it was getting pretty hot being around 11:30 now. All was good, and I was averaging around 8 minute mile pace, until right after the first hill, when I started to get the chills a little, which my brain registered as being a little strange as I new I was supposed to be hot. I wasn't sweating and realized I had dehydrated myself by skipping the aid stations. I walked the remaining stations, spaced every mile and a half or so, drinking two cups of water and 1 gatorade. I started sweating again about 10 minutes after the race.
What would you do differently?:

Drink more early in the run and avoid dehydration.
Post race
Warm down:

Whats a warm down? Stand around, stiffen up, then get in the car.

What limited your ability to perform faster:

Being concerned about the distance. I paced myself, especially early on the bike, and should have just let it go and raced a little harder. Also, make sure to eat and drink, even when not thirsty, to avoid problems with dehydration.

Event comments:

This race is not as well organized as a Ironman 70.3 race should be. I've done lots of Capri Events races, and this had to be one of their most poorly organized. There were no signs directing you where to go at checkin, course markings were minimal, there were no signs telling traffic that there was a race going on, there was no communication about the cancelled swim start and how the short run would be organized, the finishing shoot was way too short (you had to completely stop within 10 yards), and there were not enough volunteers at the finish (I saw several people drop to the ground and not get caught). Add to that the expo was really weak, the bike course was really crowded (because they started the slower groups in earlier waves), and the event location (read parking) is not adequate for this number of racers, and you get the point. I had a great time, but that was due to the good attitude of the other racers more than to the organization of the event.

Profile Album

Last updated: 2008-04-26 12:00 AM
00:15:08 | 2310 yards | 39s / 100yards
Age Group: 0/384
Overall: 0/2532
Course: Do the Du. Swim was cancelled so we started with a 2.1 mile run instead.
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:41
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:33:09 | 56 miles | 21.94 mile/hr
Age Group: 0/384
Overall: 0/2532
Performance: Good
Wind: Little
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 02:31
Riding w/ feet on shoes Average
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:50:43 | 13.1 miles | 08m 27s  min/mile
Age Group: 0/384
Overall: 0/2532
Performance: Average
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3