Ironman 70.3 Rhode Island - Triathlon1/2 Ironman


View Member's Race Log View other race reports
Providence, Rhode Island
United States
World Triathlon Corporation
75F / 24C
Overcast
 		Total Time = 5h 20m 35s
Overall Rank = 475/1307
Age Group = 40-44
Age Group Rank = 71/172
Pre-race routine:

Got up at 3am for bfast and some coffee and drove to race start
Event warmup:

chilled while letting the coffee work its magic. Then a short run to warmup w/ strides, butt kicks, high knees and some skipping. Then my pre-hab before race.
Swim
  • 30m 56s
  • 2112 yards
  • 01m 28s / 100 yards
Comments:

Big chop out there, but besides a few mouthfuls of water and some water up the nose, a pretty good swim. Going out had a little trouble sighting because the buoys were all over the pace, coming back in no issues what so ever. Could not draft at all due to the chop and people having a difficult time sighting.
What would you do differently?:

Nothing I am very happy with this time under the conditions on race day
Transition 1
  • 03m 4s
Comments:

AHR 141
MHR 153
What would you do differently?:

Good transition, nothing special just tried to relax and get through it as quickly as possible
Bike
  • 2h 45m 51s
  • 56 miles
  • 20.26 mile/hr
Comments:

Felt good on the bike, a little GI issues but nothing unusual was able to get the nutrition that I needed in as best I could. Kept wattage in my power range that I had planned and ended with VI or 1.12 which is pretty good for me. Drank 2 bottles of H20, 1 & 1/4 bottle nutrition 2 endurolytes.
What would you do differently?:

Not much, possibly dilute my drink a little more so I could get a little more in.
Transition 2
  • 01m 31s
Comments:

Nothing special here. Got feet out of shoes while on bike then just dismounted and got helmet off and shoes and hat on. No issues.
What would you do differently?:

Nothing.
Run
  • 1h 59m 16s
  • 13.1 miles
  • 09m 06s  min/mile
Comments:

Good run, first loop was better than 2nd (55:33). Purposely walk up and down the big hill on the first loop, then up on the 2nd. The hill will just chew up your quads otherwise. 2nd loop I was feeling the effects of the bike (my fitness is not where it was last year). Otherwise I felt good for almost the whole run and was able to keep my form throughout. Walked a little on the 2nd loop but not to much.
What would you do differently?:

Get bike fitness up.
Post race
Warm down:

Water and walking to try and keep the blood moving. Sat w/ S and R and cooled off, then took off down to campground after a while.

What limited your ability to perform faster:

Bike fitness need to increase.

Event comments:

Delayed due to storm moving swim buoys around.




Last updated: 2009-05-03 12:00 AM
Swimming
00:30:56 | 2112 yards | 01m 28s / 100yards
Age Group: 39/172
Overall: 285/1307
Performance: Good
AHR 144 MHR 161
Suit: Full QR
Course: Out and back rectangle. Course was a mess due to a storm that had come through the night before, they delayed start to fix, but it may have been a bit short.
Start type: Run Plus:
Water temp: 65F / 18C Current: High
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 03:04
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:45:51 | 56 miles | 20.26 mile/hr
Age Group: 74/172
Overall: 468/1307
Performance: Good
AHR 141 MHR 156
Wind: Tailwind with gusts
Course: Nice rolling to hilly route, first 15-20 miles are pretty flat then head into some rollers. The worst part of the ride was the last section to T2, roads were horrible, bike carnage (bottles, gels, tubes, even a carbon X-lab everywhere).
Road: Smooth Wet Cadence: 91
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:31
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:59:16 | 13.1 miles | 09m 06s  min/mile
Age Group: 80/172
Overall: 613/1307
Performance: Average
AHR 154 MHR 180
Course: 2 loop route w/ a killer hill at about mile 1 and 7 (they use it for street luge, think straight up!)
Keeping cool Good Drinking Just right
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? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4