Ironman 70.3 Florida - Triathlon1/2 Ironman


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Orlando, Florida
United States
Ironman North America Athlete Services
84F / 29C
Sunny
 		Total Time = 5h 50m 58s
Overall Rank = 874/2150
Age Group = M40-44
Age Group Rank = 156/341
Pre-race routine:

Walk from hotel (Shades of Green) to Magic Kingdom parking lot. Set up transition - plenty of time.
Event warmup:

Not much at all - stretching on beach
Swim
  • 47m 33s
  • 2112 yards
  • 02m 15s / 100 yards
Comments:

Waves of ~125. Tight, especially with kayaks near turn buoys.
Transition 1
  • 04m 31s
Comments:

fairly long jog into transition. only issue was getting tri-top on!
Bike
  • 2h 46m 21s
  • 56 miles
  • 20.20 mile/hr
Comments:

over 20mph is fast for me; few hills (lots of hills where i live) so the few uphills I did well on
Transition 2
  • 01m 56s
Comments:

Few athletes walking bikes 2-3 across in transition, otherwise change shoes and go!
Run
  • 2h 10m 37s
  • 13.1 miles
  • 09m 58s  min/mile
Comments:

Course was hot, humid, with beating sun. Trails narrow in places, walkers frequently 2-3 across. Great volunteer support with aid stations about every mile. Had trouble getting HR down. Run is usually my best event (1:45 for a half marathon isn't unusual) but my butt was kicked. Few cramps 7-11 and more than a few 11-12. Finally stopped to pee at mile 8!
What would you do differently?:

Train longer runs.
Post race
Warm down:

Walk, water, pizza. Gentle ride back to hotel.

What limited your ability to perform faster:

Not enough long training runs; focused on my weakest events (swim > bike) in tng

Event comments:

"Goodie Bags" were disappointing. Great volunteer and traffic control support. Congrats to all who finished!




Last updated: 2009-05-17 12:00 AM
Swimming
00:47:33 | 2112 yards | 02m 15s / 100yards
Age Group: 231/341
Overall: 1440/2150
Performance: Average
Suit: none
Course: triangle
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Average
T1
Time: 04:31
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
02:46:21 | 56 miles | 20.20 mile/hr
Age Group: 185/341
Overall: 951/2150
Performance: Good
HR in 150-155 range throughout. Big circle. Crowded, almost impossible for first 2/3 not to be in a pack and therefore drafting.
Wind: Some
Course: Big loop with 3 180 degree turnarounds. Traffic control great except at the 35-40 mi point in suburbia
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:56
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:10:37 | 13.1 miles | 09m 58s  min/mile
Age Group: 138/341
Overall: 822/2150
Performance: Below average
HR 170-175 throughout. way too high!
Course: 3 loops of mixed pavement and grass, some divots
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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