Cardinal Harbour Triathlon - Triathlon1/2 Ironman

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Louisville, Kentucky
United States
Head First Performance
93F / 34C
Total Time = 4h 34m 8s
Overall Rank = 1/220
Age Group = 40-44
Age Group Rank = 1/??
Pre-race routine:

Shave, eat, read the paper, drive to race.
Event warmup:

  • 36m 29s
  • 2112 yards
  • 01m 44s / 100 yards
What would you do differently?:

Wear flippers.
Transition 1
  • 01m 8s

One of the faster T1 times.
  • 2h 25m 45s
  • 56 miles
  • 23.05 mile/hr

Steady effort, spinning the hills. Wind in our face coming back on 42 (~9 mph). Split is a course record.

One of the other racers drafted off me for about 20 miles before I finally lost him. Annoying because he would briefly passed me on the steeper climbs and then dropped back in my draft once we got rolling again.
Transition 2
  • 02m 4s

One of the faster T2 times.
What would you do differently?:

Take my cycling shoes off before running down the ramp.
  • 1h 28m 9s
  • 13.1 miles
  • 06m 44s  min/mile

They changed the course this year, making it quite a bit hillier. The hills+heat+humidity got to me and I had to take many brief walk breaks to lower HR/recover. Head index was 98F.
What would you do differently?:

Need to learn to run comfortably on tired legs at a slower pace. When my legs are tired, it hurts more to run slow than fast. This drive up my HR and I then walk to bring it down.
Post race
Warm down:

Lay in the shade and moan.

What limited your ability to perform faster:

I was thrilled to place 1st OA, but I feel like I should be able to run better than this.

Event comments:

They did a good job on this race based on what I saw. Plenty of aid stations, good course marking/direction. Biggest problem was the brutal heat/humidity on the run. They also needed an aid station on the last section of the run when I went thru, but after a few of us mentioned it, the RD added an aid station for the remaining racers.

Last updated: 2010-06-02 12:00 AM
00:36:29 | 2112 yards | 01m 44s / 100yards
Age Group: 0/??
Overall: 0/220
Performance: Average
Course: Long. Two loops, barge(s) went by during swim causing large swells.
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:08
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:25:45 | 56 miles | 23.05 mile/hr
Age Group: 1/??
Overall: 1/220
Performance: Good
Wind: Some
Course: Basically one loop of the IMKY course, including 1694.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:04
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:28:09 | 13.1 miles | 06m 44s  min/mile
Age Group: 1/??
Overall: 0/220
Performance: Below average
Course: Rolling hills. HOT, 93F + humid + sunny + no_breeze.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
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] 4