Ironman 70.3 Lake Stevens - Triathlon1/2 Ironman


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Lake Stevens, Washington
United States
WTC (World Triathlon Corporation) (Ironman 70.3)
85F / 29C
Sunny
Total Time = 5h 14m 33s
Overall Rank = 190/1077
Age Group = M 40-44
Age Group Rank = 18/134
Pre-race routine:

I got out of bed around 3:45. Had some cereal, a bagel & coffee. Waved down my carpool around 4:30 & headed to the race venue.
Event warmup:

I did some light stretching and waded into the boggy water to swim a few yards before my wave start.
Swim
  • 28m 17s
  • 2112 yards
  • 01m 20s / 100 yards
Comments:

It was a good swim!
Transition 1
  • 02m 56s
Comments:

A bit slow -- I know I need to work on transitions, but I'm very happy to give up a bit of time in transition to make sure that I've got what I need to be comfortable on the bike.
What would you do differently?:

I might wait to put on gloves until after I'm riding.
Bike
  • 2h 50m
  • 56 miles
  • 19.76 mile/hr
Comments:

I thought I rode as well as I could have expected. I finished the first loop about 4 minutes ahead of my goal (avg over 20mph!) which allowed me to ease up on the climbs a bit on the 2nd half. My plan was to save my legs for the run if I had some cushion and I think it worked out well.
What would you do differently?:

Possibly augment my drinks with some electrolyte tablets. I felt great at the end of the bike leg, but issues arose during the run.
Transition 2
  • 01m 35s
Comments:

There was a little bit of traffic, so jogging to my spot was a hair slow.
Run
  • 1h 51m 51s
  • 13.1 miles
  • 08m 32s  min/mile
Comments:

H-O-T!!!!
It was the hottest day of the year. About 2 miles in I felt some tightness in my upper legs. I ran backwards for a while to try to loosen up & finally had to walk a bit to stretch it out. I got to an aid station & doused myself with water & took a hit of Gatorade. I ended up doing the walk/jog the rest of the course, taking ice & water at the stations that offered it. It was one of the most miserable running experiences that I can recall.
What would you do differently?:

Freeze a bottle with electrolytes and take it with me on the run. Or race on a cooler day!
Post race
Warm down:

Grabbed 2 water bottles immediately and poured them over my head. Got an ice bag from the medics and wore it for about 20 minutes while (slowly) walking around in the shade.

What limited your ability to perform faster:

the heat!!

Event comments:

I'm looking forward to next year & taking care of business on the run!




Last updated: 2010-06-24 12:00 AM
Swimming
00:28:17 | 2112 yards | 01m 20s / 100yards
Age Group: 2/134
Overall: 37/1077
Performance: Good
Suit: Blue Seventy Reaction
Course: Counter clockwise loop along a rowing course -- followed cables underwater the entire way (sweet!)
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 02:56
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:50:00 | 56 miles | 19.76 mile/hr
Age Group: 11/134
Overall: 255/1077
Performance: Average
Wind: Little
Course: 2 loops of rolling hills with plenty of shade!!
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:35
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
01:51:51 | 13.1 miles | 08m 32s  min/mile
Age Group: 18/134
Overall: 247/1077
Performance: Below average
splits 3.4 mi 24:46 (7:17/mi) 9.85 57:02 (8:50/mi) 13.1 30:03 (9:14/mi)
Course: 2 loop course with little shade and a couple rolling hills
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
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:
Race evaluation [1-5]