Ironman 70.3 Boise - Triathlon1/2 Ironman


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Boise, Idaho
United States
World Triathlon Corporation
77F / 25C
Sunny
Total Time = 5h 30m 31s
Overall Rank = 215/1152
Age Group = M35-39
Age Group Rank = 45/174
Pre-race routine:

2pm race start. Got up, put my stuff together and waited. Went to T2 to drop off my running gear, then waited some more. Caught the bus to T1 and set up my bike and organized my T1 stuff, then waited some more. Finally, after baking in the sun for a couple of hours, my wave went off at 2:25pm. I ran out of water a few times while waiting for the event to start but I was well hydrated so it didn't hurt me too bad.
Event warmup:

None, there wasn't really an opportunity and we couldn't swim in the lake before the race. I don't think it really mattered much.
Swim
  • 33m 54s
  • 2112 yards
  • 01m 37s / 100 yards
Comments:

Not my best performance but I tried to take it a little easier to save energy.
What would you do differently?:

Not much, maybe try to get in more open water swimming before the race.
Transition 1
  • 04m 30s
Comments:

VERY dissoriented in T1. I think the cold water had me pretty shook up cause I couldn't get my balance or breathing in check.
What would you do differently?:

Not sure.
Bike
  • 2h 51m 38s
  • 56 miles
  • 19.58 mile/hr
Comments:

I saw a few crashes as people were having trouble controlling their bikes in the winds. Even the downhill sections were tough. Just when you get up to speed the winds would start pulling you around and making things really sketchy. At one point, toward the end of the bike, a guy in front of me hit a cone and took out two bikes around him. I was pretty lucky not to get caught up in that. I did eat LOTS of salt tabs and gels on the bike which I think saved me.
What would you do differently?:

Not much, I'm just glad to have survived the run after dealing with the winds.
Transition 2
  • 01m 48s
Comments:

Legs were a little shaky.
What would you do differently?:

More strength training. The legs and core were weak!
Run
  • 1h 58m 41s
  • 13.1 miles
  • 09m 04s  min/mile
Comments:

Well, I'm still not a runner! I kept the first half pretty comfortable and picked up the pace at the turnaround. My legs started to come apart at mile 10 which is where I was hoping to turn on some speed. Unfortunately, I think the bike changed my plans. I was barely able to keep the cramping at bay for the duration of the run.
What would you do differently?:

Not much, all things considered, it went pretty well.
Post race
Warm down:

Tried not to puke!

What limited your ability to perform faster:

Winds!

Event comments:

The race finished so late that all we wanted to do was go to bed. I soooo wanted to hang out and watch others finish but my body just wouldn't allow it. It would have been a VERY different day if we started in the morning like a normal race.




Last updated: 2009-12-31 12:00 AM
Swimming
00:33:54 | 2112 yards | 01m 37s / 100yards
Age Group: 32/174
Overall: 202/1152
Performance: Average
Suit: Rented Long Suit
Course: Triangle format in Lucky Peak Lake. They kept telling us it was in the low 60's but the group thought different. I had a cold headache for most of the swim. If it wasn't for the long suit that I rented at the last minute, it could have turned out much different. Overall, I found some feet and tried to stay with them.
Start type: Deep Water Plus: Waves
Water temp: 55F / 13C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Average
T1
Time: 04:30
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:51:38 | 56 miles | 19.58 mile/hr
Age Group: 49/174
Overall: 225/1152
Performance: Below average
Wind: Headwind with gusts
Course: Point to point with 30mph winds.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Too hard Drinks: Just right
T2
Time: 01:48
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
01:58:41 | 13.1 miles | 09m 04s  min/mile
Age Group: 51/174
Overall: 311/1152
Performance: Average
Course: This was one of the best run courses I've ever done. Tree covered and shaded the whole time. The spectators really helped keep me motivated!
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Below average
Race evaluation [1-5] 4