Ironman 70.3 Rhode Island - Triathlon


View Member's Race Log View other race reports
Providence, Rhode Island
United States
World Triathlon Corporation
8-95F / 0C
Sunny
Total Time = 6h 08m 20s
Overall Rank = 576/
Age Group = M18-24
Age Group Rank = 30/71
Pre-race routine:

Woke up at 2:45 to catch the shuttle. Had a banana on the shuttle. Set up transition at the beach. Relaxed and watched a lot of people start as I was in the last wave starting an hour after the pros.
Event warmup:

Don't think a warm up in a 6 hr race is going to help any...aka none.
Swim
  • 36m 30s
  • 2112 yards
  • 01m 44s / 100 yards
Comments:

Took it as easy as possible but it was out there longer than I wanted to be. Felt fine out of the water and compared to other splits it looks like I came out about where I should have, so no real complaints but it wasn't a very easy swim.
What would you do differently?:

Maybe do some swim training....but probably not. Other disciplines need my attention much more.
Transition 1
  • 02m 58s
Comments:

Pretty typical. Didn't rush and no problems.
Bike
  • 3h 01m 11s
  • 56 miles
  • 18.54 mile/hr
Comments:

Pushed it hard. Ran into a couple problems with having a lot of athletes in bunches as I had a lot of catching up to do being in the last wave and all. Only had a couple dudeskies pass me but felt like I executed well. Back and neck hurt by the end from dodging, dipping, ducking, diving, and dodging the millions of potholes and water bottles on the course...it was not a comfortable ride, thats for sure.
What would you do differently?:

Just need to train more longer rides for this sort of distance, but I felt like I did well on the bike without killing myself. Wanted a faster average but it was a bit hilly for me and my tires were a little deflated (bike tech didnt really pump them up too much...). no complaints, but my tires did feel a little flat (bike shop in transition pumped it up....forgot my pump...oops).
Transition 2
  • 01m 47s
Comments:

normal
Run
  • 2h 25m 53s
  • 13.1 miles
  • 11m 08s  min/mile
Comments:

ouch. body was done. first 4 miles were good. almost caught the wife, but then my muscles were done...walk/jogged to the finish. painful and disappointing but just finishing this distance is a win for me at this point in my career.
What would you do differently?:

need more long ride/runs, body just couldn't keep up in the end.
Post race
Warm down:

tried to move, felt terrible. they did have awesome pizza!

What limited your ability to perform faster:

lack of long training days and the heat killed my run. my leg muscles gave up about 4 miles into the run.

Event comments:

I wasn't really trained well enough for a course this tough at this distance. The race itself wasn't insanely hard, I just wasn't ready for it. Had a great first 4-5 hrs, but after that I had nothing left. Very well run race.




Last updated: 2010-06-10 12:00 AM
Swimming
00:36:30 | 2112 yards | 01m 44s / 100yards
Age Group: 28/71
Overall: 300/
Performance: Good
Suit: xterra vortex 3 full
Course: Rectangular. The current felt like a washing machine so it was a little nauseating and hard to develop a good rhythm. I knew when the first pro came out in 24 minutes that it would be a much slower swim than usual, and it was.
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 02:58
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
03:01:11 | 56 miles | 18.54 mile/hr
Age Group: 20/71
Overall: 248/
Performance: Good
Kept it around 170 bpm, pushed a little too hard at the flat beginnings, but didn't pay for it. Comfortably pushed.
Wind: Little
Course: Tour of RI basically. went from sea level to providence so I guess it was overall a little uphill. Mostly rolling with flats for the first 10 miles or so. One big hill that people looked very tired on around mile 46. Plenty of aid stations (3). Didn't like the ironman perform too much, it has a weird taste.
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:47
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
02:25:53 | 13.1 miles | 11m 08s  min/mile
Age Group: 48/71
Overall: 849/
Performance: Bad
low hr (160ish), body was giving up.
Course: 2 loop, really hilly, no shade
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Ok
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4