EagleMan Ironman 70.3 Triathlon - Triathlon1/2 Ironman


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Cambridge, Maryland
United States
Columbia Triathlon Association
90F / 32C
Sunny
 		Total Time = 5h 49m 24s
Overall Rank = 591/2000
Age Group = M 45-49
Age Group Rank = 66/277
Pre-race routine:

Find any shade possible to keep cool. GU before swim start.
Event warmup:

None.
Swim
  • 59m 6s
  • 2112 yards
  • 02m 48s / 100 yards
Comments:

This was a terrible swim! No wet suits were allowed which really threw me off. I navigated badly and the current seemed to drag me off course the whole time. The swim was against the outgoing tide so there was a current against and across you on the first leg, against you on the second and across you on the third. I felt fine but I was just so slow!
What would you do differently?:

Swim faster, navigate better.I need to practice open water swims without a wet suit.
Transition 1
  • 01m 45s
Comments:

Surprised at how fast this was. It didn't feel fast at the time
Bike
  • 2h 48m 18s
  • 56 miles
  • 19.96 mile/hr
Comments:

No wind for the first 8 miles then headwind all the rest of the way. I was on my way to a blistering bike time until then. All went pretty well on the bike. I could go a bit quicker but wasn;t sure how much to save for the run. I think I got it about perfect. I used Cliff shots initially on the bike and alternated with GU and Hammer Gels. I took calries in every half-hour. Seemed about perfect.
What would you do differently?:

Not much.
Transition 2
  • 03m 14s
Comments:

This was a much slower transition than I exected. It didn't feel this bad. I guess putting on socks slowed me down more than I thought.
What would you do differently?:

Tape moleskin to heels before the swim to avoid wearing socks. For Olympic distance races I don't wear socks normally but I got heel blisters at my last race so I decided to wear then here.
Run
  • 1h 57m 1s
  • 13.1 miles
  • 08m 56s  min/mile
Comments:

Wow - that was tough! The heat was unrelenting and the wind that was such a challenge on the bike course went away completely - it must have been well over 90 on the asphalt of the run course. I got 2 cups of ice at each aid station. Got most of my water from chewing ice cubes. Took advantage of the garden sprays wherever I could. Started out taking Cliff Shots chews but then moved to gels from about mile 3. Seemed to work well.
What would you do differently?:

Initial pace was a little too quick. I found myself running 8 min miles when the plan was for 9 mil miles in the first half of the run.
Post race
Warm down:

Not much - kept walking around for 15 minutes. Got hosed down by the fire dept. That felt amazing!

What limited your ability to perform faster:

I have not been doing enough hot weather running.

Event comments:

Need lots more Gatorade at the finish and stuff like Muscle Mile would be good too!




Last updated: 2009-08-12 12:00 AM
Swimming
00:59:06 | 2112 yards | 02m 48s / 100yards
Age Group: 163/277
Overall: 1568/2000
Performance: Bad
Suit: None
Course: U Shaped course with 1st leg much longer than last. Not enough sighting buoys and they were not well aligned to the turn buoys.
Start type: Deep Water Plus: Waves
Water temp: 79F / 26C Current: Medium
200M Perf. Average Remainder: Below average
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Below average
T1
Time: 01:45
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:48:18 | 56 miles | 19.96 mile/hr
Age Group: 91/277
Overall: 758/2000
Performance: Good
Wind: Strong
Course: The asphalt was kinda rought on many parts of the course. This is a pretty flat course with some very pretty spots.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 03:14
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Below average
Running
01:57:01 | 13.1 miles | 08m 56s  min/mile
Age Group: 32/277
Overall: 356/2000
Performance: Good
Course: Flat with no shade at all after the first 2.5 miles. The first and last 4 miles are mostly parallel to the bike course. Lots of aid stations and thnakfully lots of ice at those aid stations.
Keeping cool Good Drinking Just right
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? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4