Miami Man 1/2 Iron Triathlon - Triathlon1/2 Ironman


View Member's Race Log View other race reports
Miami, Florida
United States
MultiRace
80F / 27C
Sunny
Total Time = 5h 15m 22s
Overall Rank = 101/547
Age Group = M40-44
Age Group Rank = 24/87
Pre-race routine:

My first HIM - I registered just as Snowmaggedon hit the East Coast back in February. So it was great to arrive in Miami on Thursday with the temperatures in the mid 70s. Spent rest of Thursday and Friday sightseeing - Miami beach and Key Biscayne while watching the predictions for the winds on Sunday (my only real concern having read the race reports from last year).

Woke up 0400. Usual pre-race routine of coffee and bagel with PB. Great that Holiday Inn had put on an early breakfast for Miami Man triathletes. Had a small blueberry muffin for good luck. Got to park just after 0500 and set up transition. Then just wandered around with water bottle - although finding a unoccupied porta-potty in the dark was fun. Knock - 'no'. Knock - 'no'. Could have done with a bit more light in this area Mr Race Director ... then wandered over to the swim start and took a Gu and Endurolyte on the way.


Event warmup:

Swam a few strokes to get a feel for the water.
Swim
  • 33m 25s
  • 2112 yards
  • 01m 35s / 100 yards
Comments:

Took up position in centre of second row. Thought that the old male menapausals (us M40-44) would probably get a bit frisky around the first bouy as it was so close to the start (about 100 yards). Wasn't disappointed - there was contact all the way to the bouy and then as I was rounding it I got grabbed and physically pulled back by my shoulder. Nice. After that it settled down and I managed to draft for a little bit on the first lap - not the person who grabbed me although I was tempted to do a little more than tickle his toes. Caught up some of the first wave - some difficulty sighting back in towards the end of the first lap because of the sun.

Second lap was uneventful - passed a few more from different waves and tried to keep good form. Navigation was fine on second lap as I picked up a few feet in front of me for part of the time.
What would you do differently?:

Maybe go out a bit quicker to escape the nonsense at the start - but would need to practice going anerobic for a short period in training. Not sure it is worth it especially in a race this long.
Transition 1
  • 02m 11s
Comments:

Bike was positioned 2/3 away from swim exit (good). Ran straight past the strippers (not often you can say that) but in the end I was out of the suit as quickly as they would have got me out of it I suspect. No suction problems with the funky swim cap this time (see my race reports passim). Jogged out with the bike to the mount line.
What would you do differently?:

Nothing
Bike
  • 2h 38m 20s
  • 56 miles
  • 21.22 mile/hr
Comments:

Got my Garmin all wrong - was on run setting (though this doesn't account for why it recorded a 54 mile route ....) so no cadence data.

Took the first few miles relatively steadily. Started nutrition (Perpetuem) after 15 mins and then every 15 mins supplemented by 1xEndurolyte every 30 mins and Gu Chomps on demand. Went through 3x 22oz water bottles (more of that later).

Got into a steady rythym going down 216 Street - quite a line of bikes going nearly the same pace but without drafting issues. Started to crank it more going S - averaged about 25mph down this part. First turn N was an anticipated hit of headwind. Just knuckled down and spun the pedals. Then had to 'go' - so for the first time in my life I let it go. In the end went three times (apologies for too much information but there have been several threads on BT about this - and while I wasn't going to podium, equally I wasn't going to waste 10 mins with three toilet stops (or potty breaks as you say).

Came into first bottle exchage way too fast and almost crashed - apologies to the volunteer who I spooked. Grabbed a bottle of Cytomax as well (perhaps just to prove I could do the bottle exchange thing properly as I've never drunk Cytomax before and wasn't going to then).

Second circuit there was more drafting going on by others - some blatent.

Felt good all the way round though and tried to keep the HR around 140 average to save something for the run. All a bit of guesswork but it was probably about right in the end.

Saw Caroline, Ellie and James as I was coming into transition - they gave me a big cheer.
What would you do differently?:

Use an aerohelmet and race wheels. I'm giving up free speed here and on the longer races it starts to make more of a difference. Time to get out the Christmas cheque book.
Transition 2
  • 01m 26s
Comments:

4 in my AG so must be doing something right here. Just breezed in took helmet off, grabbed race belt, felt belt and visor and was away.
What would you do differently?:

Nothing
Run
  • 2h 00m 1s
  • 13.1 miles
  • 09m 10s  min/mile
Comments:

Hmmm. Really not sure about this. I thought I had left enough in the tank after a fairly conservative bike. Had some GI issues for the first lap (was it that blueberry muffin finally catching up with me ?) but started off at a respectable 08:30 pace. However just got slower and slower without ever stressing the cardio system. Knew that I needed a 2'00 1/2 mary to hit a 5:15 total (my goal was somewhere between 5:15 and 5:30) so perhaps that was part of it - I was mentally in that zone and didn't get out of it. Also again it took me about 1/2 mile to sort out the Garmin so my pacing was slightly off. Excuses excuses.

Took water at each aid station but didn't eat anything because of the GI issues during the first lap - don't think this hindered my performance. Volunteers here were great.

Caroline, Ellie and James were on the tram in the zoo when I was at mile 10 - was a good pick up (for at least 10 strides) to see them.

In hindsight I know I could have run faster. Still I ran it all and finished with a big un-Brit-like whoop down the finishing chute ...
What would you do differently?:

Not look at the clock. Do more 'stressed' bricks in training.
Post race
Warm down:

Sat down in the finishing area for 10mins or so to collect myself.

What limited your ability to perform faster:

Aero equipment on the bike. Probably a bad position as well that I need to sort out before Eagleman and IMFL.

Mental toughness on the run ?

Event comments:

A really well organised race and thoroughly enjoyable for my first HIM.

Couldn't fault the pre-race organisation on the Saturday - packet pickup, body marking was great as were all the freebies and race programme. The pre-race clinic was interesting but didn't contain any information pertinent to the course itself. Confirmed what I had read here on BT and elsewhere about nutrition.

Race day - two minor gripes : not enough lighting around the porta-potties as mentioned and I would have preferred not as much rough trail running.

But overall this is a great race (have heard about the tacks on the course but didn't see any evidence - trust the police will investigate and do something if only public naming and shaming as the Scottish police did when the same thing happened during the Etape Caledonia in 2009). The volunteers were just fantastic around the course (loads of them on the bike course along with South Miami's finest). Sorry again to the bike aid station girl and anyone behind me at certain points during the bike.


Profile Album


Last updated: 2010-02-13 12:00 AM
Swimming
00:33:25 | 2112 yards | 01m 35s / 100yards
Age Group: 14/87
Overall: 72/547
Performance: Good
Suit: 2XU sleeveless
Course: Open clockwise rectangle
Start type: Run Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 02:11
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:38:20 | 56 miles | 21.22 mile/hr
Age Group: 29/87
Overall: 129/547
Performance: Good
Av HR 142 Max HR 155
Wind: Some
Course: Flat long straights
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:26
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
02:00:01 | 13.1 miles | 09m 10s  min/mile
Age Group: 30/87
Overall: 176/547
Performance: Below average
Av HR 150 Max HR 159
Course: Through the zoo ...
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
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: Average
Race evaluation [1-5] 4