Iron Star Triathlon - Triathlon1/2 Ironman


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Conroe, Texas
United States
Out Loud Productions
60'sF / 0C
Overcast
Total Time = 6h 58m 41s
Overall Rank = /
Age Group = 55-59
Age Group Rank = 7/8
Pre-race routine:

My wife and I stayed at Best Western, 15 min from race start. Slept well watched LSU/Alabama game, up at 4:30. One naked Juice, breakfast pancake, banana, and coffee.
Event warmup:

A 10 min run after transition set up, checked out swim start, considered a swim warmup but since I was in next to last wave decided against it. Gave Colleen a departing kiss and walked over to the blue cap wave. My first HIM but I felt ready and confident.
Swim
  • 50m 41s
  • 2112 yards
  • 02m 24s / 100 yards
Comments:

There was some waves and chop once we cleared the marina making it a little more difficult to keep my form. Always seemed to be compensating for my usual left drift but never felt panicked or tired, concentrated on getting from one buoy to next and counting strokes.
What would you do differently?:

Work on navigation staying closer to buoys and improve stroke technique
Transition 1
  • 03m 50s
Comments:

Wet suit strippers too close to exit, no time to get upper part of suit off. They were enthusiastic, trying to help, one pulling on each arm sleeve, laughing, having a good time.I know I could have made better time on my own. I took some extra time to clean my feet, lots of grass clippings.
What would you do differently?:

Bypass strippers
Bike
  • 3h 29m 38s
  • 56 miles
  • 16.03 mile/hr
Comments:

Knew the bike course except for out and back loop. My plan was to stay aerobic and have a decent run. Decided to cap HR at 140, got up to 150 on some of the hills. Bottle handups went well to fill aero bottle; had an infinit feed bottle on down tube. One pit stop about mile 40 without the stop; first time for this maneuver! Nutrition/hydration good, no GI issues with Infinit/water; extra Gu in Bento bag.
What would you do differently?:

Maybe pushed it a little more.
Transition 2
  • 02m 9s
Comments:

Racked bike changed Garmin over to wrist strap, shoes on, grabbed visor, race belt, two gu's, one double caffeine for mile 10
What would you do differently?:

Skip one of the gu's since they were on course.
Run
  • 2h 31m 53s
  • 13.1 miles
  • 11m 35s  min/mile
Comments:

Started slow first 3 miles, watching folks come into finish as I was heading out. Stopped for hugs/kisses with my wife and daughter. Great to have them there. Based on my previous runs, planned to keep pace at 11:15, HR around 140 second 7 miles, walking for a minute at each aid station. Definitely not use to running hills, counting 100 steps, repeat helped. At mile 10 I looked at my watch and figured I could make a sub 7 with a push last 3 miles. Passed a few folks and ran hard last mile. Nutrition: 2 gu's on course/water per hour at aid stations. Worked well. Having your name called out as your coming into finish....fantastic!!
What would you do differently?:

Some hill training would have been helpful.
Post race
Warm down:

I felt great, yes tired but not totally trashed. Thrilled to finish. The Post race watermelon and pizza fantastic. We had a nice dinner meal later on way home at Tortugas

What limited your ability to perform faster:

Felt I executed my race plan well, can always improve all disciplines and my power/weight ratio.

Event comments:

Race was well organized, plenty of enthusiastic volunteers. Loved the first timers finishers cup. The resort was very nice and a great venue for the race. I stuck to my race plan (thanks EN) and was pleased with my execution. Once again I'm so thankful for the blessings bestowed upon me to do these events and to have a wonderful supportive family.




Last updated: 2009-04-27 12:00 AM
Swimming
00:50:41 | 2112 yards | 02m 24s / 100yards
Age Group: 7/8
Overall: 0/
Performance: Average
Suit: Quintana Roo
Course: Beach start, watched first wave do beach run and dive.I stayed in back, walked in to start. No running start here for me, what's the rush, it'll be a long day and plenty of running later.
Start type: Run Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Remainder:
Breathing: Average Drafting:
Waves: Navigation: Below average
Rounding:
T1
Time: 03:50
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
03:29:38 | 56 miles | 16.03 mile/hr
Age Group: 8/8
Overall: 8/
Performance: Average
HR avg 138
Wind: Some
Course: One loop with an out and back. three bottle handups.
Road: Smooth Dry Cadence: 84
Turns: Cornering:
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:09
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:31:53 | 13.1 miles | 11m 35s  min/mile
Age Group: 7/8
Overall: 8/
Performance: Good
HR avg 138
Course: Hilly out and back with one double loop around mile 5.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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