Ironman 70.3 Lake Stevens - Triathlon1/2 Ironman


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Lake Stevens, Washington
United States
WTC (World Triathlon Corporation) (Ironman 70.3)
94F / 34C
Sunny
Total Time = 5h 24m 31s
Overall Rank = 249/
Age Group = 37
Age Group Rank = 47/157
Pre-race routine:

Great breakfast oatmeal bannana felt great and ready to go
Event warmup:

Not a lot ran a mile or so just to kill some time and swam 400yards
Swim
  • 31m 26s
  • 2112 yards
  • 01m 29s / 100 yards
Comments:

Started on the inside bouy line and had a great start. Felt strong the hole way and had fun.
Goal Time 31 min
Was happy with my time and on pace
What would you do differently?:

I think I should have pushed a little harder. Swimming still is my weaker sport and in the back of my mind still a little scared of blowing up in OW. I need to have the mindset that Im a good swimmer and not worry about it push the hole way. I feel i really started to dig after the last bouy and made up a lot of time.
Transition 1
  • 02m 24s
Comments:

Fair, I put socks on and my garmin wich cost me a little time
2.20 goal still on pace sub 5
Bike
  • 2h 48m 52s
  • 56 miles
  • 19.90 mile/hr
Comments:

Bike felt great. First loop a little fast by about 5 min. however felt really strong and was happy with my time a backed off just a bit on second loop to prepare for the run.
No bathroom breaks
1 heed,prep. mix 400 cal
1 heed,prep. mix 400 cal second loop did not drink it all
4 Hammer gels 1 at each aid station
sip gatorade at aid station.
Goal 2.48 still on pace and felt great
What would you do differently?:

I guess this is where it went wrong. I should have drank more gatorade and look into salt tablets. I felt great and even leading into T2 I was so ready to lay down a great run.
Transition 2
  • 01m 35s
Comments:

not much
Run
  • 2h 00m 15s
  • 13.1 miles
  • 09m 11s  min/mile
Comments:

So lets go. This is the race. I was so looking foward to the run and felt that that I have improved so much over last year and I was ready.
Upon leaving T2 I noticed my legs around my knee to my groin area felt tight. well no big deal they will loosen up but they just started to get worse. Mile 1@ 715 and had some strange pain in my legs. Between mile 1 and 2 a stoped to use the bathroom.I felt the urge to go but as I tried very little pee was coming out and what was bright bright yellow. Started running again and just like that cramps in my legs stoped me dead in my tracks and I thought i just tore a muscle. I was on the side of the road as everone was passing me and i tried to rub my right leg out but no luck. After what seemed like forever I started runninng again with major pain in my legs. I could only muster a shuffel of a run and was stoping at the aid station and drinking lots and would start of again thinking the cramps would go away anytime and that I could just overcome them. I could not as a stopped several times my groin muscle spasming and looked like a golf ball was stuck to the inside of my leg. This lasted the rest of the run and was the hardest thing I have ever done was to finish this run. Mentally I felt strong, my heart rate had droped back down to the 130s and I was no longer breathing hard I just could not run. It was horrible wanting to run and not able to.
What would you do differently?:

It was 95 degrees and I have always strugled in heat however never experienced cramping like this before.
I will learn what my body needs to perform in hot weather.

Post race
Warm down:

swim in lake



What limited your ability to perform faster:

nutrition

Event comments:

Overall happy with my performance.
Pacing ability was great on swim and bike
Learned alot about myself and feel without racing much this summer hard for me to know this was comming.
Overall plan.
Talk to coach about my specific nutritional needs in hot weather.
Race more next year trial and error




Last updated: 2010-05-22 12:00 AM
Swimming
00:31:26 | 2112 yards | 01m 29s / 100yards
Age Group: 0/157
Overall: 0/
Performance: Good
Suit:
Course:
Start type: Deep Water Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 02:24
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:48:52 | 56 miles | 19.90 mile/hr
Age Group: 0/157
Overall: 0/
Performance:
Wind: None
Course:
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:35
Overall:
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
Running
02:00:15 | 13.1 miles | 09m 11s  min/mile
Age Group: 0/157
Overall: 0/
Performance: Bad
Course:
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 1
Good race? Yes
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]