Ironman 70.3 Rhode Island - Triathlon1/2 Ironman


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Providence, Rhode Island
United States
World Triathlon Corporation
85F / 29C
Sunny
 		Total Time = 5h 35m 8s
Overall Rank = 297/1221
Age Group = 40-44
Age Group Rank = 44/161
Pre-race routine:

Woke up had dry wheaties cereal and Carbo Bar with one bottle of sports drink...very little sleep..about 4 hours intermittent.
one gel with 12 OZ Water 15 minutes prior to race start
Event warmup:

100 meter swim..a litlle upper body dynamic stretching
Swim
  • 41m 1s
  • 2112 yards
  • 01m 56s / 100 yards
Comments:

Tough swim...first ocean swim with such waves..tough to get rythm...continue to work the swim..weakest event
What would you do differently?:

Train...Train...Train
Transition 1
  • 02m 46s
Comments:

transition was shaky..should not have led wet suit strippers strip suit as they did a poor job...also had trouble locating bike in row...just disoriented from swim...shoes took a little time when on the bike
What would you do differently?:

not have wet suit strippers take the suit off..ID TT area by towel color
Bike
  • 3h 03m 2s
  • 56 miles
  • 18.36 mile/hr
Comments:

Started too hard...severe cramping due to overexertion at the beginning..Bike still weak...had to stop for about 5 minutes to get cramps out...extreme heat was a factor.
What would you do differently?:

Continue to work bike.
Transition 2
  • 01m 45s
Comments:

Very good transition.
What would you do differently?:

Nothing
Run
  • 1h 46m 35s
  • 13.1 miles
  • 08m 08s  min/mile
Comments:

Did a ton of damage to my run in the bike..basically had to recover in the run..good run considering the state I was in coming off the Bike
What would you do differently?:

Easier Pace from start on Bike..to come into run stronger
Post race
Warm down:

Short Static Stretch...Sit in shade to cool off

What limited your ability to perform faster:

Waves, Temperature and too hard of pace on Bike initially.

Event comments:

Ironman events have become pretty canned and low dollar...goody bag was exactly the same as Mooseman..post race party pretty cheap set up with bad pizza , cheap no frills soda and bad cookies.




Last updated: 2009-09-28 12:00 AM
Swimming
00:41:01 | 2112 yards | 01m 56s / 100yards
Age Group: 82/161
Overall: 592/1221
Performance: Below average
Suit: Full
Course: Challenging Swim..Waves throughout with seeweed.. Ocean swimming different than lakes. Tough to get in grove felt slow. Overall Nav and pace seemed about right...maybe too fast at the begginning. Worked to keep pace throughout due to choppy conditions.
Start type: Run Plus: Waves
Water temp: 78F / 26C Current: High
200M Perf. Average Remainder: Below average
Breathing: Good Drafting: Below average
Waves: Bad Navigation: Good
Rounding: Good
T1
Time: 02:46
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
03:03:02 | 56 miles | 18.36 mile/hr
Age Group: 72/161
Overall: 469/1221
Performance: Below average
Wind: Headwind
Course: Very sceneic one way course from Wheele state beach to Capital in Providence..Flat with 7 to 8 significant rollers at about mile 21-28...Headwind through out.
Road: Rough Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Too hard Drinks: Not enough
T2
Time: 01:45
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:46:35 | 13.1 miles | 08m 08s  min/mile
Age Group: 26/161
Overall: 184/1221
Performance: Below average
Course: Flat with a couple of significant hills...no shade anywhere..very hot and humid
Keeping cool Average Drinking Not enough
Post race
Weight change: %1
Overall: Below average
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Ok
Evaluation
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] 3