Ironman 70.3 Florida - Triathlon1/2 Ironman


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Orlando, Florida
United States
Ironman North America Athlete Services
Sunny
 		Total Time = 5h 50m 55s
Overall Rank = 871/2150
Age Group = 35-39
Age Group Rank = 165/361
Pre-race routine:

Bike check in on Saturday.
Event warmup:

No real warm up. Lake was closed for warm up swims. I did do 2 minutes to feel the water while it was still dark. Pros went off at 6:20. My wave started at 7:12. Long wait.
Swim
  • 37m 54s
  • 2112 yards
  • 01m 47s / 100 yards
Comments:

Good start and was in front of the wave for the first 50 yards. I looked for feet to swim off of and there was no one in front of me. Then I was getting jostel so I decided to swim wide of the buoy line to avoid getting swam over as I slowed my pace to something sustainable. This caused me to site more often as I breathe right and the buoys were left. The frequent sighting and inexperience also caused me to shorten my pulls. Overall I swam a sustainable pace and felt prepared for the distance.
What would you do differently?:

Site better. No fog on goggles. Focus on maintaining long pulls. Get more experience in groups with swimming near people and getting jostled.
Transition 1
  • 03m 29s
Comments:

Long run from water to T1. Narrow aisle to bike exit caused traffic jams before. Struggled with helmet strap and race belt a little. Should have been closer to 3:00 minutes
What would you do differently?:

Get tri shorts with small pockets for emergency gels. Check helmet strap.
Bike
  • 2h 34m 34s
  • 56 miles
  • 21.74 mile/hr
Comments:

Must have gotten behind on nutrition and tried to make it up late or consumed too many calories overall.
What would you do differently?:

Practice nutrition better. Less calories??
Transition 2
  • 02m 19s
Comments:

Crowded transition did not allow for passing people while running with bike.
What would you do differently?:

Practice putting on Garmin (lost on bike)
Run
  • 2h 32m 34s
  • 13.1 miles
  • 11m 39s  min/mile
Comments:

Too many calories on the bike caused GI gas issues. Felt like slug in stomach. After 1 mile had to resort to speed walking. Had to visit port o johns to try and get relief to no avail. Had to speed walk 70% of the course.
What would you do differently?:

Nail nutrition on the bike.
Post race
What limited your ability to perform faster:

Nutritution screw up.

Event comments:

Great race overall. Do not let the run course description discourage you. Remote transportation is an annnoyance.




Last updated: 2009-05-05 12:00 AM
Swimming
00:37:54 | 2112 yards | 01m 47s / 100yards
Age Group: 92/361
Overall: 0/2150
Performance: Average
Suit: None
Course: Counter clockwise in Bay Lake.
Start type: Wade Plus: Waves
Water temp: 80F / 27C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Average Drafting: Bad
Waves: Navigation: Below average
Rounding: Good
T1
Time: 03:29
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:34:34 | 56 miles | 21.74 mile/hr
Age Group: 103/361
Overall: 456/2150
Performance: Average
Wind: Headwind
Course: Great course traffic control. Long run to and from T1 to mount dismount line. Crowded at 180 degree turns and a few other segments. Lots of people drafting. A few vehicles on the course past the halfway point caused minor braking/slow downs. Head wind on the last 15 miles hurt overall pace. Hills in the middle of the course were not bad.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Too much
T2
Time: 02:19
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:32:34 | 13.1 miles | 11m 39s  min/mile
Age Group: 244/361
Overall: 1352/2150
Performance: Bad
Course: 3 loops on half pavement and half trails. Hot on trails but breeze kept it tolerable.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? No
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] 4