IronMan Cozumel - TriathlonFull Ironman


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Cozumel, Quintana Roo
Mexico
75F / 24C
Sunny
Total Time = 12h 37m 11s
Overall Rank = 818/2304
Age Group = 35-39
Age Group Rank = 171/400
Pre-race routine:

Wake up at 2 AM, eat a snack, walk around. Wake up at 4:30 AM. get dressed, get a snack.
Event warmup:

Walk around T1 saying hi and walk onto the dock. Jump in the water and find a place to hang around.
Swim
  • 1h 08m 25s
  • 4156 yards
  • 01m 27s / 100 yards
Comments:

Wow, what an amazing swim. This was the part that had me the most concerned. A mass start of over 2000 athletes? I was happy that I had come here for the swim practice and had jumped off the dock into the water to get an idea of what it would be like. The start was a bit crazy, and although I found a good place to hang on at the start, I ended up right in the middle of everything. It took me at least 15 minutes to find some clear water to swim in. That being said, everyone was polite and careful when contact was made. Although it was a washing machine, it was a polite washing machine.
I wore my tri-top, since this is what I usually do at races, so as not to have to dance around trying to pull on a tight top when wet in T1. This backfired in a huge way, as I chaffed on my neck, shoulders and underarms. I could feel the skin had already been rubbed raw by the first mile.
What would you do differently?:

Not wear the tri top. Ouch, that hurt.
Also, better positioning to get on the outside or inside.
Transition 1
  • 09m 12s
Comments:

So, I had to stop at medical for a second to get some vaseline for my chaffing. Took a quick shower and then into the changing tent. I didn't sit down, but got on my socks, sweatband, helmet and sunglasses.
I put my gear in my pockets (need to remember to put this stuff on the bike) and jogged out to my bike. I decided to take the shoes off the pedals and wear them, rather than ride on top, as I didn't want to be a hazard.
What would you do differently?:

Keep ALL the bike tools on the bike, rather than in jersey.
Buy one of those salt stick dispensers.
Bike
  • 5h 49m 20s
  • 112 miles
  • 19.24 mile/hr
Comments:

used my ibike to keep on my power numbers and it really helped. Tried to make the "go slow" decision whenever I ran into a pack or group and was worried about drafting. Felt solid just about the whole time, but I did have some stomach discomfort about 3 hours in. Probably was drinking too much water.
Also, had a little bit of a inner thigh cramp, but an extra few electrolytes took care of it.
What would you do differently?:

Not much, this went just about right.
Transition 2
  • 11m 51s
Comments:

Wow, never spent that much time without clipping out. Not the same as a training ride.
T2 was kind of crowded and I had trouble getting organized. I even started to go out without my sunglasses, which would have sucked. It took me a while, but overall, I was happy not to rush.
What would you do differently?:

Practice a little. I really didn't work the transitions, but since my goal was to finish happy, it was OK.
Run
  • 5h 18m 23s
  • 26.2 miles
  • 12m 09s  min/mile
Comments:

I felt great off the bike, and knew I needed to slow down. It was hard to do. Eventually, I ran out of steam. However, it felt great to be out running and I am still pretty happy with my time. I was hoping to come in under 5, but all things considered, I did OK.
The walk part of my run walks got a little long, but I did run most of the race, and am VERY happy that my last loop was faster than the second loop.
I had some cramping, and some more stomach discomfort, but I ate and was worried about running out of energy.
What would you do differently?:

Train better. I let some of my run training slide.
Post race
Warm down:

Cross finish, eat Pizza, get cup o soup, finishers shirt, take pictures with family.
Got bike, when back to hotel, and took a 10 minute ice bath.
Was Sooooo Cold. Crawled into bed with fleece jacket on.

What limited your ability to perform faster:

Training, some nutrition issues. Overall, I give myself a B+ for execution, so I am pretty darned happy.

Event comments:

Loved this race, and would do it again. Can't recommend enough to stay in town so you can easily stumble home.




Last updated: 2010-04-09 12:00 AM
Swimming
01:08:25 | 4156 yards | 01m 27s / 100yards
Age Group: 123/400
Overall: 601/2304
Performance: Average
Suit:
Course: Loop course around the dock at Chankanaab park. Water was crystal clear.
Start type: Deep Water Plus: Waves
Water temp: 80F / 27C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 09:12
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
05:49:20 | 112 miles | 19.24 mile/hr
Age Group: 115/400
Overall: 566/2304
Performance: Good
YEAH!!!!!! BIKE SPLIT 1: 32.5 mi 32.5 mi. (1:39:51) 19.53 mph BIKE SPLIT 2: 72 mi 39.5 mi. (2:01:07) 19.57 mph BIKE SPLIT 3: 111.5 mi 39.5 mi. (2:06:52) 18.68 mph
Wind: Some
Course: 3 loops around the islands south south side and then back through town. Beautiful on the south beaches, but a little windy. Had a perfect tailwind for the section into town on the first 2 loops.
Road: Smooth Dry Cadence: 79
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 11:51
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal Below average
Running
05:18:23 | 26.2 miles | 12m 09s  min/mile
Age Group: 171/400
Overall: 818/2304
Performance: Average
RUN SPLIT 1: 4.4 mi 4.4 mi. (44:01) 10:00/mile RUN SPLIT 2: 13.1 mi 8.7 mi. (1:47:29) 12:21/mile RUN SPLIT 3: 21.8 mi 8.7 mi. (1:52:31) 12:55/mile RUN SPLIT 4: 26.2 mi 4.4 mi. (54:22) 12:21/mile TOTAL RUN 26.2 mi. (5:18:23) 12:09/mile
Course: 3 loops of an out an back from downtown to past the airport.
Keeping cool Good 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: Good
Race evaluation [1-5] 5