Ironman 70.3 Augusta - Triathlon1/2 Ironman

Started in first or second non-pro wave @ 7:46AM.

Since I was still a bit concerned about getting in the cold water and just sitting there, I intended to wait a bit on the dock to get in. I also didn't want to be in the initial chaos of grabbing, kicking, and biting. I ended up actually staying on the dock until my wave got the whistle at which point, the chaos started and I jumped in after everyone else was a second or two away from the dock. I couldn't have been any happier with this decision. It kept me out of the chaos and I never felt cold since I was swimming immediately.
I wasn't feeling real great about the swim but kept going. Every so often I pulled up for some extra air and to get a better sense of direction. I was having real trouble sighting and getting pulled across the river by the current. At one point, I actually was overtaken but a couple of guys from the next wave and actually got kicked in the mouth by one of them. This took me a second to get my composure back. The kick was real bad and I am still worried about losing a tooth but I did my best to shake it off and keep going. Every so often I would check my watch and wasn't sure if I believed it b/c it looked like I was making great time (for me) even with the minor problems I had been having. Eventually, I approached the swim exit but almost over shot it. I had no problem getting out and getting my land legs and starting T1.

Overall Performance:
Great for me but below where I want to be. Actually think between the wetsuit and current, I did the swim almost 10min faster than expected. I had planned on between 40-45min.

Still need lots of work on my swim. I had been starting to practice breathing on both sides but was not race ready for this yet. I also need a lot of work on my sighting. Between breathing every time to one side and bad sighting, I am all over the place on open water swims!

Transitions are one of the areas I need to improve the most! I am happy that I kept moving with a good jog out of the water. I actually had only a small problem getting the zipper of wetsuit down but had expected to need help b/c of my shoulders. The wetsuit strippers quickly pulled the suit rest of the way off and then I headed to my area. When getting there I sort of struck up a conversation with the guy next to me as we were getting ready. I asked about the swim time b/c I was still shocked and wasn't sure if I timed it right. He confirmed my 30ish min swim ... WOW! My mind already started to redo the math for my total race pace/time.
I had trouble with my socks b/c for some reason they weren't the ones that I am use to and they were inside out. My nutrition was also not set up in right b/c of my rushing setting up transition. I had no problem with helmet and sunglasses but was a bit slow in getting shoes on and bike off rack. I also had crazy problems with my watch/bike computer. I think in the heat of the moment I forgot the correct buttons to press to change between sports and transitions and caused it to lock up ... and if you know me, I am still to dependent on my gps. I had no problem mounting up even though everyone around me seemed to, which slowed me down getting off on the ride.



Give myself more time to set up transition better, checking for correct equipment. I will also try to practice more with the multisport functions of my watch so that doesn't slow me down ... while at the same time practice some without it so I am less dependent on my watch. I may also switch to riding without socks and upgrade my shoes to tri shoes.

I started off the ride with a bento box full of gels (gu roctane), clif shot blocks (orange w/ caff and margharita w/ sodium), and some luna moons, and what I figured would be enough liquids to get to atleast the first aid stop but likely the second one. The liquid nutrition I was using was a mix of hammer's heed and perpetium. The Hammer mix was in the large cell (about 27oz) of my aquacell and a backup premixed in another 24oz bottle. I also had water in the smaller cell (about 17oz) of the aquacell and a backup in another 24oz bottle. Yes, in hind site, I felt like a "moving aid station" and someone even said something to that extent as we kept passing each other.
I started the first couple of miles slow b/c I was still trying to reset my gps watch/bike computer and sort of settle my legs and heart rate. Luckily I got my GPS working and starting picking up speed. I started comfortably averaging around 21mph. Then I hit a stretch of hilly, bumpy road and slowed down a bit but still felt real good. I still seem to pass alot of people going up hills and getting overtaken after cresting the hills? I rode right through the aid station, not needing anything. If anything, going by the aid station reminded me that I needed to keep drinking and taking in nutrition. I started finally switching from riding on adrenaline to consuming nutrition based off my prerace plan. I started trying to drink a couple of mouth fulls every 15-20min or so and having my gels every 45min or so. I sort of ate one block just before every other time I drank. After this bumpy, hilly stretch we had to make a right turn and then a u-turn, I was still moving at a comfortable, faster then expected pace and decided to hold back just a bit. I had been doing race pace/time math in my head to keep busy and realized I was moving ahead of my expected goal pace of beating a 6:30 could switch to beating a 6:00 and this slowing down could keep me within that and would hopefully prevent blowing out my legs before the run. I kept trucking along at this pace for most of the rest of the ride but was slowed down a couple of times by some riders clumping together, a couple of cars in the bike course, and my chain jumping off three times. I also had some wind issues around mile 40 where I couldn't stay in aero and change gears enough for passing and hills. I slowed down for some of the last mileage b/c of some wind and some paranoia about the shape of my legs before the run.

Overall Performance:
Better then expected (goal was around 3:20). If I didn't start off slow playing with my GPS and if I didn't have chain problems, I can honestly say I would have broken 3:00 ... my next goal. I had more then enough nutrition and felt good the whole time.
Riding the course ahead of time was invaluable! It was so nice to be mentally, physically prepared for certain parts of the course.

I would not pack as much nutrition. I over did it b/c I didn't know what I would need. Someone told me that each full water bottle ways about two pounds, I carried two extra full ones that I only used part of one. That's alot of extra weight for 56miles! Like I said earlier I would figure out my GPS/computer issues so it doesn't effect my race day. I would also, hopefully, be riding my own bike. I had to borrow someone's that I was less use to. I also will want to tune the bike up closer to race day so the gears will change cleaner. I also need to pay better attention to downshifting off the big gear in front to prevent the chain from jumping off ... putting the chain back on and restarting on three uphills really cost me time! Hopefully I will be on a tri bike next time too. This would help me be in a better position throughout the race.

I was obviously not quick here but I don't really know where I lost all this time. I put on my hat and race number. I did move some nutrition around, shoving way to much in my back pocket. I chose to run without my own sports drink like I normally do, thinking the aid stations were close enough together. I sat down to switch my shoes. Downed a gel as I was running out of transition.

Overall Performance:
Below average, still confused about how it was this slow.

Bring my own sports drink on run. Practice shoe change ... maybe learn to pull feet out of shoes while on bike.

Coming out of T2 my legs felt surprisingly fine. I quickly got into about a 9:15ish pace and started looking for the first water stop b/c the taste of the gel I took leaving T2 was lingering and I wanted to wash it down. I slowed for the water stop and then quickly got back up to pace. I started to get bothered a bit b/c of my earlier watch problems ... I wasn't really sure of my race time from my watch b/c it had stopped during the transitions and for some reason the autopause was still on so my time stopped when I had my chain issues and if I slowed to much at the aid stops of the run. I suddenly felt like an idiot, I could easily find a close approximation of my race time based of my start time and the time of day on my watch (a feature on almost never use on this gps watch ;) ). I did the math and realized I had just short of 2:15 to do the run to break 6:00. This seemed more than possible at the pace I was doing. I even entertained pushing the run and lowering my goal to something like a 5:45-5:50. I quickly decided this was my first race and not to blow out my legs early on the run and have to stop and walk. I actually settled in to running 9:15ish and walking the water stops. Each stop I would end up taking in a full cup of water and about a half of gatorade. I would also usually dump one cup of water over my head. I stuck with my game plan and kept breaking 6:00 within reach, I did adjust it to aim for around 5:55 b/c I figured the time on my watch and the official race clock my be slightly different. The last couple of miles started to become a bit harder ... my feet started to hurt and blisters were definitely showing up but the adrenaline didn't let that slow me down. I crossed the line with the race clock around 6:11 or so and calculated that my time must be a 5:55.

I grabbed a water and bottle of gatorade and tried to start refueling. I also stood in front of the misting fan near the finish to cool down a bit. I consciously did not sit down for almost an hour for fear of tightening up. I walked over to Broad St to try to cheer on teammates and other racers. I then walked over the team tent for some snacks, drinks, and to celebrate. About an hour or so after the race I realized I hadnt really been stretching yet so I started to.
The next day we drove home and I took it pretty easy. We did decide to go for about a 2 mile walk to loosen up. The following day, I still tried to take it easy but I did go and do a yoga class at LA Fitness to keep my muscles moving and stretched.


Overall: I thought the race was a fast, fun course.
Organized: It was run pretty well.
The Saturday briefing/checkin was pretty unorganized. The briefings were packed and then flowed into packet pickup lines that weren't well marked and didn't have enough room for the lines. The expo seemed both packed and also lacking in vendors.
I think the location of T1/T2 could be better thought out. Parking and getting to and from there was pretty difficult (though I don't have much to compare it to).
Everything seemed to run on time.
There seemed to be no officials on the bike course. This was both good and bad. There were lots of people drafting but also lots of packs of bikes clumping up and blocking people from passing b/c some riders would just hang out to the left and not pass even if they could.
All the aid stations seemed to be run well.
All the volunteers seemed to be doing a great job all over the course.

I would recommend this race to others and will likely do it again next year if it fits with my 2010 race calendar.