Florida Half Ironman - Triathlon1/2 Ironman


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Orlando, Florida
United States
Ironman USA
93F / 34C
Sunny
Total Time = 5h 58m 47s
Overall Rank = 958/1898
Age Group = w30-34
Age Group Rank = 43/115
Pre-race routine:

Got up went alarm went off at 0430 even though I had been awake since midnight- only slept between 10 pm and 12. Sign number one I was a little keyed up. Got dressed, toileted, and walked over to the race site. Set up my transition area and went to get bodymarked/find my mom and sis who were bodymarking along w/ Oliveview(Sherri). Got my Mickey applied and sat there on the fence picking at my blueberry bagel and drinking a Dannon Mixed Berry Frusion yogurt and some Gatorade. Prefer the Stonyfield Farms yogurt. Couldn't stop shaking even though I wasn't cold and my stomach felt icky- yep I was nervous even though I had done 3 HIMs and 2 IMs previously. I was actually trained for this one and wanted to 'race' and that was why I was keyed up. Talked w/ Josh_Berman and his dad. My wave was 9/17 and I started at 0701.
Event warmup:

my typical none
Swim
  • 39m 51s
  • 2112 yards
  • 01m 53s / 100 yards
Comments:

Too warm for my personal flotation device so was as good as can be expected for my swimming ability.
What would you do differently?:

Strength train??? Used to be able to swim faster but I was swimming 5000-7000 yds per day 6 days a week and I don't have the time or inclination to swim like that so I can take minutes off my IM swim split so may try actually following through w/ a strength program next off season.
Transition 1
  • 03m 46s
Comments:

Longish run from swim finish to transition and then longish run to bike exit w/ another bit until the actual mount line. Was racked as far from the bike exit/entrance as you could get but I was also as close to the run exit as you could get.
What would you do differently?:

nothing- good transition
Bike
  • 2h 52m 9s
  • 56 miles
  • 19.52 mile/hr
Comments:

drank 3 bottles of Gatorade/Endurance, 2 gels, 2 electrolyte tablets. Had to pee for the last 15 miles of the bike so must have drank enough. Liked the course- orange groves, lakes, fast.
What would you do differently?:

Pee on the bike- 8 freaking seconds!!!
Transition 2
  • 05m 16s
Comments:

was racked about 30 ft from some porta potties so I decided to pee- stood in line behind one person and then pee'd and pee'd and pee'd some more. Guess I was hydrated- at least prior to starting the run. So T2 was a bit slow
What would you do differently?:

Pee on the bike- 8 freaking seconds!
Run
  • 2h 17m 47s
  • 13.1 miles
  • 10m 31s  min/mile
Comments:

My legs felt okay but I got so I was just so darned hot that I couldn't push any harder. The weather was definitely a factor and there were many people out there having a much tougher time than I was.
What would you do differently?:

Heat acclimate
Post race
Warm down:

Got my medal, goody bag, and Tshirt. Grabbed a glass of water, found my family. Talked to some BT jockstraps for a few minutes. Tried checking the results and grabbed a frozen OJ. Rode bike back to Villa, use the outside pool shower to rinse off and then got in the pool for a few minutes and then went to lunch ressie.

What limited your ability to perform faster:

Genetics, heat acclimation

Event comments:

The pre race activities were a little lacking but the race day itself was very well done. I liked the themed aid stations, they seemed to have made a big effort to deal w/ the heat as well as they could. I would do it again.




Last updated: 2006-02-03 12:00 AM
Swimming
00:39:51 | 2112 yards | 01m 53s / 100yards
Age Group: 52/115
Overall: 974/1898
Performance: Good
hr 135
Suit: sugoi tri suit
Course: rectangle in Bay lake
Start type: Wade Plus: Waves
Water temp: 81F / 27C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Average
T1
Time: 03:46
Performance: Good
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
02:52:09 | 56 miles | 19.52 mile/hr
Age Group: 40/115
Overall: 990/1898
Performance:
HR 149
Wind: Some
Course: about 1/3 flat, a bit over 1/3 rolling, then a little less than 1/3 flat again- overall a very fast course
Road: Smooth Dry Cadence: 90+
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 05:16
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:17:47 | 13.1 miles | 10m 31s  min/mile
Age Group: 50/115
Overall: 956/1898
Performance: Below average
HR 156
Course: 3 laps around Fort Wilderness/Wilderness Lodge area. Over half of each lap on 'trails' but very little of it was shaded at all
Keeping cool Bad Drinking Just right
Post race
Weight change: %?
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4