Ironman 70.3 Rhode Island - Triathlon1/2 Ironman

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Providence, Rhode Island
United States
World Triathlon Corporation
89F / 32C
Total Time = 5h 37m 34s
Overall Rank = 313/1200
Age Group = 45 - 49
Age Group Rank = 21/139
Pre-race routine:

Woke up at 2:30 am and got my stuff packed into the car and we headed out around 3:00 am. Tyra, Hunter and his friend Pat came up to watch the race too. We were around 5 miles out when I noticed a lot of play in my steering and then I pulled off and realized my rear tire was completely flat. Took about 15-20 minutes to change it and then headed in to the race site. I was early enough so it didn't throw me off too much.
Event warmup:

No time for any warm up. Just hung out on the beach and waited for my wave.
  • 42m 18s
  • 2112 yards
  • 02m / 100 yards

It was a battle the first couple hundred yards. I got my goggles sort of knocked off 2 times and had to re-adjust them. I finally felt like I got somewhat of rhythm going after about 500 yards. I don't know if there was a current or what but my swim time was much slower than I expected. I got out of the water and looked down and was surprised to see 42 min. I'm slow but not usually that slow.
What would you do differently?:

Not sure. Just not a good swim for me.
Transition 1
  • 02m 57s

I had a little trouble getting my top off running up to T1 but got it off right before the wetsuit strippers. I dropped down and they pulled my bottoms right off for me. Ran to my bike and stuffed my wetsuit in the bag and headed out.
What would you do differently?:

Nothing really. It was a little slower than usual because of my position in T1 and having to stuff my stuff into a bag instead of tossing it all over the ground.
  • 2h 49m 40s
  • 56 miles
  • 19.80 mile/hr

Overall I was surprised by this course. We drove it the day before and I fully expected to be a good 10 minutes faster than I was. I passed a ton of people but I could never keep my ave speed up. There were times where I felt like I was cruising but the wind and hills slowed me down. It seems like everyone was much slower than expected this year. Headwinds and the Heat did a number on us. I was feeling a little fatigued coming into T2 and was dreading the run in the heat.
What would you do differently?:

Can't think of anything I would do differently. You never know what race day conditions you're going to get. My bike fitness level is also not where it needs to be for this distance.
Transition 2
  • 02m 20s

Decent transition considering the distance I had to cover with my bike.
What would you do differently?:

  • 2h 00m 18s
  • 13.1 miles
  • 09m 11s  min/mile

Started off with a decent pace and just settled in until the hill. Right when I turned the corner and saw it I knew I would be walking up it and I did. No need to blow the quads there. I also walked every aid station due to the heat. I had to take in as much water and ice as I could. I ran in between each station and just kept moving. I saw Jason once and Jon a few times out there which was nice. There were times when I had a great pace going but it didn't seem to last very long. I would quickly fade again until I hit the next aid station.
What would you do differently?:

Train more in the heat. I could have probably pushed harder but by this point my times were all so poor I didn't really care. I just wanted it to be over.
Post race
Warm down:

Very tired when I was done. Just drank a couple of bottles of water and rested with everyone. Got in line with Jason and signed up for IMLP 2011 too which should be fun!

What limited your ability to perform faster:

Overall, I was a little disappointed in my performance but you never know what the day will bring. I haven't raced well in the heat at all lately. I need to fix this.

Event comments:

Great race. Ironman always does an awesome job. Logistics of the point to point aren't too bad but not my 1st choice.

Last updated: 2010-06-24 12:00 AM
00:42:18 | 2112 yards | 02m / 100yards
Age Group: 64/139
Overall: 690/1200
Performance: Below average
Suit: Desoto T1
Course: Counter Clockwise
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Medium
200M Perf. Bad Remainder: Average
Breathing: Average Drafting: Below average
Waves: Below average Navigation: Average
Rounding: Average
Time: 02:57
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
02:49:40 | 56 miles | 19.80 mile/hr
Age Group: 15/139
Overall: 231/1200
Performance: Average
Wind: Headwind
Course: Point to Point ride from Point Judith up to Providence. Mostly back roads that are nice but there are sections that are a little rough with pot holes etc. The last few miles into Providence is rough with a lot of turns. No way to go fast.
Road:  Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
Time: 02:20
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:00:18 | 13.1 miles | 09m 11s  min/mile
Age Group: 27/139
Overall: 415/1200
Performance: Below average
Course: 2 lap course through Providence. One big hill you have to hit twice in both directions and a hill near the start but other than that it's fairly flat.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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