Silverman - Half Iron - Triathlon1/2 Ironman


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Henderson, Nevada
United States
74F / 23C
Sunny
 		Total Time = 5h 34m 14s
Overall Rank = 61/434
Age Group = M40-44
Age Group Rank = 10/80
Pre-race routine:

Race start 0830. Out of bed at 0530. Bagel w/ honey, banana.
Event warmup:

That's what the swim is for:)
Nutrition: One gatorade G1 15 mins prior.
Swim
  • 37m 56s
  • 1920 meters
  • 01m 59s / 100 meters
Comments:

Started in the front/middle. That made for a very rough start and first half. Never really got into a rhythm until the last quarter. Happy with overall time.

What would you do differently?:

Start to the side or not in the front of a mass start.

Transition 1
  • 05m 6s
Comments:

Wet suit strippers helped. Still very slow. Slower than everyone ahead of me in my age group.
What would you do differently?:

Practice
Bike
  • 3h 06m 32s
  • 56 miles
  • 18.01 mile/hr
Comments:

Unable to get into any grove due to hills/rollers. Headwind picked up after 3 sisters and hurt turnover/cadence. Energy sapped. This was my biggest disappointment of the race. Bike will be my focus this off season.
Nutrition: 3 hour bottle of carbo pro, plus salt tabs. Good hydration. Dropped my straw from the aero bottle within the first 5 miles. Made drinking water a little entertaining.
What would you do differently?:

More hill training.
Salt tabs do not digest well for me with the carbo pro. Next time will try tabs separately.

Transition 2
  • 02m 31s
Comments:

Only beat one person that finished ahead of me.
Nutrition: 1 Gu and water.
What would you do differently?:

Practice
Run
  • 1h 42m 10s
  • 13.1 miles
  • 07m 48s  min/mile
Comments:

Overall happy. Goal was to break 1.40, but this was not the course to try to set a PR.
Nutrition: Gu at miles 4 and 8. Gatorade at miles 2,6,10. Water at all other aid stations.

What would you do differently?:

Pick a flat course.
Nutrition seemed to work out pretty good. I was dehydrated by the end of the race.
Post race
Warm down:

Minimal stretching. Massage. Some light food.

What limited your ability to perform faster:

Bike.

Event comments:

Best organized event that I have ever participated. Incredible organization, awesome volunteers. Top notch event. Bike course was a bear.




Last updated: 2010-08-10 12:00 AM
Swimming
00:37:56 | 1920 meters | 01m 59s / 100meters
Age Group: 30/80
Overall: 202/434
Performance: Good
Suit: Full
Course: Out and back, rectangle
Start type: Deep Water Plus: Shot
Water temp: 69F / 21C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation:
Rounding: Average
T1
Time: 05:06
Performance: Bad
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
03:06:32 | 56 miles | 18.01 mile/hr
Age Group: 19/80
Overall: 114/434
Performance: Below average
Wind: Headwind
Course: Lots of rollers and hills. 6400+.
Road: Smooth Dry Cadence: 87
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:31
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:42:10 | 13.1 miles | 07m 48s  min/mile
Age Group: 5/80
Overall: 26/434
Performance: Good
6.54, 7.51, 8.05, 8.42, 7.06, 8.38, 7.45, 8.16, 7.39, 7.27, 7.12, 7.53, 8.40 (1.1)
Course: Hills! Up or down, no flats.
Keeping cool Good Drinking Not enough
Post race
Weight change: %5
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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: Good
Race evaluation [1-5] 5