Door County Triathlon Half Ironman - Triathlon1/2 Ironman


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Egg Harbor, Wisconsin
United States
75F / 24C
Precipitation
Total Time = 5h 28m
Overall Rank = 286/944
Age Group = 40-44
Age Group Rank = 48/112
Pre-race routine:

Eat a PB, banana, and honey sandwich and drive over the the course held in the State park.
Event warmup:

Waited for rain to stop and RD to signal the start of the race. Swam like 200 easy yards. I should've swam a bit more first.
Swim
  • 39m 33s
  • 2112 yards
  • 01m 52s / 100 yards
Comments:

Nice easy swim. Practiced drafting as much as possible. Slight tightness in the middle of my back which I think was from lifting my head to sight, which I do not practice enough. May be a problem on longer swims in the future.

Also I noticed that my form was kind of poor. My timing was way off compared with when I swim in the pool. Not sure if that was due to wetsuit, or due to waves in the OW.
What would you do differently?:

Train more OWS.
Transition 1
  • 02m 27s
Comments:

Wet suit rippers are the best!!!! But I still had problems with that calf cramp.
What would you do differently?:

Don't point my toes to put on socks, which is when I'm consistently getting a BAD calf cramp.
Bike
  • 2h 40m 58s
  • 56 miles
  • 20.87 mile/hr
Comments:

Nice flat and fast course, although it was wet and rainy the whole ride. Big head wind and major gusts on the return. Nutrition and hydration were smooth, and I felt pretty good the whole ride. Calf continued to hurt even as I tried to roll it out. Back got stiff and I shoulda got out of aero to strech it.
What would you do differently?:

Ride harder? I think I left too much in the tank.

Back got stiff and I shoulda got out of aero to strech it.
Transition 2
  • 03m 21s
Comments:

Stopped to pea. Didnt really rush through this one.
Run
  • 2h 01m 40s
  • 13.1 miles
  • 09m 17s  min/mile
Comments:

Hilly! I ran the hill at mile 3, but walked the ones at 6 and 9. I basically held an 8:40 pace the whole time except for walking the hills, and walking the aid stations. I walked one other time when the HR got too high and I wanted to back it off a bit.
What would you do differently?:

Not really sure. Need to train more long bricks to be ready for the IM.
Post race
Warm down:

None. Grab a bottle of water and drive back to Chicago. Stopped and ate a sandwich about an hour later.

What limited your ability to perform faster:

I was trying to go easy and treat this as a training run, and I never pushed the pace at all. I need to shave some time off my swim, but probably won't be able to do that before IMWI.

Event comments:

Great race on an awesome course. One of the best Half's out there! Race started late due to the weather, but it was really well organized and the RD kept everyone well informed. Really awesome Half, out did all the 70.3 branded races in the midwest!




Last updated: 2010-07-09 12:00 AM
Swimming
00:39:33 | 2112 yards | 01m 52s / 100yards
Age Group: 0/112
Overall: 0/944
Performance: Average
Suit: Sleeveless wetsuit
Course:
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Good
Waves: Average Navigation: Below average
Rounding: Good
T1
Time: 02:27
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
02:40:58 | 56 miles | 20.87 mile/hr
Age Group: 0/112
Overall: 0/944
Performance: Average
Wind: Strong with gusts
Course:
Road: Rough Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:21
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
02:01:40 | 13.1 miles | 09m 17s  min/mile
Age Group: 0/112
Overall: 0/944
Performance: Average
Course: Out and back with 3 BIG hills at miles 3, 6 and the biggest and 9.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4