Ironman 70.3 Branson - Triathlon1/2 Ironman

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Branson, Missouri
United States
76F / 24C
Total Time = 7h 00m
Overall Rank = 586/982
Age Group = 30-34
Age Group Rank = 0/
Pre-race routine:

Woke up at 4:30. Took a shower, helped get the family ready. Ate some breakfast and drove to the race start
Event warmup:

Did final prep on transition 1. Met the rest of the family and did some light movement/stretching.
  • 37m 14s
  • 1920 meters
  • 01m 56s / 100 meters

Took off quick to try to get into the front of the wave and had a little trouble catching my breath. Once I got into clearer water I was able to calm down and swim. It was hard to see the buoys with all the waves of people in front of me and the light fog on the water.
What would you do differently?:

I need to learn to get faster in the water. I thought I had done a good job on going out faster but ended up with the same time I usually have on half swims.
Transition 1
  • 05m 26s

The transition took a little longer because this was a two transition race and I had to pack my wetsuit into a bag to be transported to T2.
What would you do differently?:

I need to remember to bring an extra bottle of water to wash my feet off in races that have beaches.
  • 3h 18m 46s
  • 56 miles
  • 16.90 mile/hr

This was a tough course with all the hills. My slow average proves that but I intentionally went out easy having done Ironman Louisville 3 weeks ago.
What would you do differently?:

I would have thought about a 12-27 rear cassette and gotten that 1 extra easier gear.
Transition 2
  • 01m 53s

Overall I felt this was a pretty good transition.
What would you do differently?:

  • 2h 40m 39s
  • 13.1 miles
  • 12m 16s  min/mile

This is where it all fell apart and always seems to for me. I felt good for the first 3-3.5 miles but the fatigue really set in after that. The heat really started to climb and my stomach felt a little sloshy which didn't make me want to drink anything else. Again the combination of the hills on the bike and Ironman Louisville 3 weeks ago had really taken their toll.
What would you do differently?:

I need to do some training focus on running with tired legs.
Post race
Warm down:

Crossed the finish line, found the family and hopped into the cold fountain near the finish line. The fountains water was about 55 degrees and felt great on the legs.

What limited your ability to perform faster:

An Ironman race 3 weeks ago and my ability to run off the bike.

Event comments:

Overall this was a good race. The location was great. The closed off bike course was just awesome. If you don't like hills or are looking for a PR this is not the course you want.

Last updated: 2009-09-18 12:00 AM
00:37:14 | 1920 meters | 01m 56s / 100meters
Age Group: 0/
Overall: 0/982
Performance: Average
Suit: Full Wetsuit
Course: Open water swim in Table Rock lake. Triangular clockwise.
Start type: Run Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Good
Time: 05:26
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed: Good
03:18:46 | 56 miles | 16.90 mile/hr
Age Group: 0/
Overall: 0/982
Performance: Good
Wind: Little
Course: The course was very hilly. They did a great job of finding a course that could be closed off to traffic. We had a four line highway completely to ourselves. There were absolutely no flat sections on this course, it was either uphill or downhill.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:53
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:40:39 | 13.1 miles | 12m 16s  min/mile
Age Group: 0/
Overall: 0/982
Performance: Below average
Course: Flat, 3 loop run through downtown Branson.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4