5430 Long Course Triathlon - Triathlon1/2 Ironman


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Boulder, Colorado
United States
5430 Sports Corp.
65F / 18C
Overcast
Total Time = 5h 30m 34s
Overall Rank = 374/1132
Age Group = M50-54
Age Group Rank = 23/47
Pre-race routine:

Got up at 3:45. Had some coffee and a bagel. Left to drive over to the race at 4:30.
Event warmup:

Nothing really. Checked out the entrances and exits in transition. Swam a little prior to the start
Swim
  • 37m 49s
  • 2112 yards
  • 01m 47s / 100 yards
Comments:

Swim went OK. I started near the outside right. Got caught up in some slower traffic and moved further right to get around. The wave had men 50-54 and women 25-29. One of those women kept zig zagging in front of me much of the distance which was a bit annoying. The swim time includes a short run from the beach to the transition area.
What would you do differently?:

Nothing except train more. The swim went well for the little bit of training I've done.
Transition 1
  • 01m 39s
Comments:

Went OK. I opted to put on socks, but that didn't use up much time.
What would you do differently?:

Nothing
Bike
  • 2h 47m 9s
  • 56 miles
  • 20.10 mile/hr
Comments:

This was OK. I haven't done a lot of biking and only one ride longer than the course. Just tried to maintain a consistent effort without straining too hard.
What would you do differently?:

Train more.
Transition 2
  • 02m 43s
Comments:

For long course running I use shoes that I have to tie so that took a little longer. I also had to use the restroom.
What would you do differently?:

Nothing
Run
  • 2h 01m 17s
  • 13.1 miles
  • 09m 16s  min/mile
Comments:

I started out running just over an 8 minute pace. Slowed on the first hill, then picked it up again to just under 9 minute pace. The overcast burned off and the sun was heating things up on the run. About halfway through the first loop I started walking at the aid station for a few seconds to get in the fluids. My biggest complaint was the water was warm so I would also get a cup of ice and then have to play with that until I had some cold water to drink. In the second loop that started eating up time. I had a good shot to go under 2 hours on the run and weighed not stopping at the last couple aid stations, but I was getting too hot so I stopped.
What would you do differently?:

Not much. Maybe work on pushing myself harder when running in the heat.
Post race
Warm down:

Grabbed some cold water, walked around a bit, did some stretching, got some food, cooled down, went to the beer tent.

What limited your ability to perform faster:

Lack of sufficient training. However, for the amount of training I've done I was pleased with the result. I've only done one half ironman before and this race was 27 minutes faster.

Event comments:

This was the last 5430 Long Course. Ironman bought it and will call it Boulder 70.3.




Last updated: 2009-04-29 12:00 AM
Swimming
00:37:49 | 2112 yards | 01m 47s / 100yards
Age Group: 0/47
Overall: 434/1132
Performance: Good
Suit: Orca full wetsuit
Course: Rectangular one loop course. It was overcast so the sun wasn't a factor.
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 01:39
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:47:09 | 56 miles | 20.10 mile/hr
Age Group: 0/47
Overall: 452/1132
Performance: Good
Wind: Little
Course: 2 loop course. The first part of each loop had a sustained incline for a few miles, followed by some rollers tending uphill, then a good stretch of downhill, and then a few some rollers and relativly flat sections before finishing with a slight incline. The final loop goes downhill the last mile back to the transition area.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:43
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
02:01:17 | 13.1 miles | 09m 16s  min/mile
Age Group: 0/47
Overall: 393/1132
Performance: Good
Course: 2 loop course on mostly dirt roads and trails. The first couple miles of each loop had some hills, the final miles were mostly flat.
Keeping cool Average Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Good
Race evaluation [1-5] 4