Ironman Arizona - TriathlonFull Ironman


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Tempe, Arizona
United States
Ironman North America
60F / 16C
Sunny
 		Total Time = 7h 00m
Overall Rank = 1181/2516
Age Group = 25-29
Age Group Rank = 77/138
Pre-race routine:

Woke up at 3:15. Took a long shower to wake up, and soothe the back a bit. Headed downstairs and starting eating. I was able to get down 2 Cliff bars and about 25 oz of Gatorade. I continued to sip on Gatorade until about an hour out. About 7 min before the race start I took in a Gu with a sip off a volunteers water.
Event warmup:

Nothing much, everything was mental at this point. I did nome light leg and shoulder stretching.
Swim
  • 1h 10m 39s
  • 4224 yards
  • 01m 40s / 100 yards
Comments:

Great swim! Way better than expected. I started off to the right as planned and I pretty much stayed there the entire time. I sighted off the wall and stayed out of the commotion all together. The turn was really heavy with congestion, but expected. I stopped twice to pee and take in the surroundings. I could have taken off 3-5 minutes without any problem.
What would you do differently?:

Nothing
Transition 1
  • 01m 52s
Comments:

Great here, overall. I did not really have any expectations here at all.
What would you do differently?:

Nothing
Bike
  • 5h 47m
  • 112 miles
  • 19.37 mile/hr
Comments:

Above
What would you do differently?:

Maybe slow down...I think my run performance suffered a bit but it mostly a result of poor run fitness.
Transition 2
  • 04m 43s
Comments:

Lots of help here. Took some extra time for good application of Body Glide, well worth the time. Put on compression socks too.
What would you do differently?:

N/A
Run
  • 5h 22m 27s
  • 26.2 miles
  • 12m 19s  min/mile
Comments:

Why did I suck so bad? I really need some help here. I know the obvious answer is I blew up on the bike. Why was my HR so low then? I think poor fitness/soft core/ and my back was the main issue. Either way this was a huge disappointment and I really need to improve here.
What would you do differently?:

Run more...better strategy.
Post race
Warm down:

Sat down with the fam. Ate a little pizza.

What limited your ability to perform faster:

Run fitness

Event comments:

Glad I did it...glad it is done!




Last updated: 2009-11-24 12:00 AM
Swimming
01:10:39 | 4224 yards | 01m 40s / 100yards
Age Group: 55/138
Overall: 632/2516
Performance: Good
Suit: Full
Course: Out and back
Start type: Deep Water Plus:
Water temp: 62F / 17C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:52
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
05:47:00 | 112 miles | 19.37 mile/hr
Age Group: 62/138
Overall: 1064/2516
Performance: Good
Wind: Strong
Course: The wind was strong only on the second lap. Great ride all together. I got off the bike at the beginning of the third lap and also after the turn around of the same lap. I was glad I did this. I went to the bathroom and kept my "stuff" dry. I stayed right on target for HR on the entire ride. The last last was very quick since there were a lot of folks still on their second lap.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 04:43
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal Good
Running
05:22:27 | 26.2 miles | 12m 19s  min/mile
Age Group: 96/138
Overall: 1644/2516
Performance: Bad
Course: Figure 8
Keeping cool Average 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? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5