South Carolina Half - Triathlon1/2 Ironman

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Ninety Six, South Carolina
United States
85F / 29C
Total Time = 6h 04m
Overall Rank = 87/153
Age Group = 40-44
Age Group Rank = 19/27
Pre-race routine:

Woke up at 4:30, gathered my stuff, made a smoothie and headed out. I actually slept well (for the night of a race) and felt good.
Event warmup:

No warmup. Figured the swim would warm me up enough.
  • 41m 34s
  • 2112 yards
  • 01m 58s / 100 yards

Had a great swim. Spotting was on and my stroke was comfortable and strong. Though I could have pushed a little harder, I didn't want to be spent getting out of the water. My only mess-up was as I approached the final turn buoy I forgot that it would be yellow and not green and almost went around it the wrong way, but quickly realized my mistake and took a sharp turn right turn to get on course and go around it correctly.
What would you do differently?:

Nothing, felt good.
Transition 1
  • 02m 22s

A little slow for my liking, but I am not complaining. I had to take a few moments to gather my composure. I am always a little light headed coming out of the water.
What would you do differently?:

No complaints. Practice more. Could have shaved 30 seconds off easily if I were more practiced.
  • 2h 59m 19s
  • 56 miles
  • 18.74 mile/hr

I felt for me this was a good bike. I really expected to bring it in around 3:10 - 3:15, but surprised myself. I don't feel I pushed too hard either. I think for me it was a strong bike. I wish I had drank a little more to setup for the run, but I did what my body was wanting. Didn't want to be sloshy on the run.
What would you do differently?:

Good bike. Probably could have pushed harder, but I was afraid of quad cramps like I had on last week's 62 mile race.
Transition 2
  • 02m 21s

Another ok transition. Could have been faster but I am not complaining.
  • 2h 19m 18s
  • 13.1 miles
  • 10m 38s  min/mile

This is where it all fell apart, and usually the run is my strongest. I had a good first lap, finished under 1 hour. The second lap I started getting some GI issues and had to slow down for it to work itself out. By then I had run out of gas as I could not take anything in. I just kept taking sips of water and cooling myself down. I am very disappointed with the second lap, but I couldn't have squeezed much more out of it, I did my best. I wonder if maybe one or two more gels on the bike would have given me the energy to complete the run with gas in the tank. It is easy to second guess. I believe the stomach problems came from the bites of banana that I took. I had not other choice though, needed to put something into my stomach for energy.
What would you do differently?:

I think more run training would help, but the GI issues was a major player, so not sure what caused this, probably the 1/4 banana.
Post race
Warm down:

No warmdown. I was spent. I did walk around quite a bit after I could stand back up. I should have gotten a massage, I feel it in my legs big time today.

What limited your ability to perform faster:

Run training and nutrition. Lost a few key long workouts due to vacation right near end of training plan. I need to figure out my nutrition a little better. If I can get nutrition down, I think I would have a good race.

Event comments:

Setup Events does a great job every time. I wonder what will happen to this race seeing the participation numbers going down. I hope they can figure out a way to keep it alive.

Last updated: 2010-02-26 12:00 AM
00:41:34 | 2112 yards | 01m 58s / 100yards
Age Group: 13/27
Overall: 69/153
Performance: Good
Start type: Deep Water Plus: Waves
Water temp: 88F / 31C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 02:22
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
02:59:19 | 56 miles | 18.74 mile/hr
Age Group: 17/27
Overall: 100/153
Performance: Good
Wind: Some
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 02:21
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal Good
02:19:18 | 13.1 miles | 10m 38s  min/mile
Age Group: 21/27
Overall: 84/153
Performance: Below average
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
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