Ironman 70.3 Lake Stevens - Triathlon1/2 Ironman


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Lake Stevens, Washington
United States
WTC (World Triathlon Corporation) (Ironman 70.3)
69F / 21C
Overcast
 		Total Time = 6h 38m 43s
Overall Rank = 771/1236
Age Group = 35-39 F
Age Group Rank = 27/42
Pre-race routine:

Yogurt and granola 2 hours before
Banana and Gu 15 min before start
Event warmup:

none
Swim
  • 42m 54s
  • 1931 meters
  • 02m 13s / 100 meters
Comments:

Got run over by wave behind me. Everyone was racing the buoy line.
The M 40-44 wen 3 min after us...That should be revised...
Transition 1
  • 03m 12s
Comments:

Felt pretty good. Suit a bit stuck on the heels.
Bike
  • 3h 23m 26s
  • 56 miles
  • 16.52 mile/hr
Comments:

Felt good until last 6 miles. Started feeling very tired. Might have been pushing harder than I thought I was. Got hungry at 2 hours, and ate a Stinger waffle. Tried to have a GU every 45-50 min. Only comsumed 2 bottles of liquid.Side ache started near finish, feet were completely numb.
What would you do differently?:

No solid food after first 30 min on bike. Double electrolyte concentration in bottle and/or try different liquid nutrition.
Transition 2
  • 02m 53s
Comments:

I was spent and my feet were so numb, I could not feel any of my left foot. Had to walk out of transition onto run course.
Terrible side ache.
What would you do differently?:

Was bad because I did not feel well. Did best I could.
Run
  • 2h 26m 15s
  • 13.1 miles
  • 11m 10s  min/mile
Comments:

I had numb feet and terrible side ache. Toes came around at 2 miles. I drank cola at each aid station (every mile). Walked a lot trying to get ache to disappear. This was one of my worst runs. My phsical state played hard into mental state. I did much better last 3 miles.
What would you do differently?:

Change nutrition on bike. I did not have many solids, but think I will try liquid only.
Post race
Warm down:

Ate a piece of Pizza, which surprisingly felt awesome. The got a really big coffee and just hung out.

Event comments:

I'll do it again. It was a nice course.




Last updated: 2010-10-15 12:00 AM
Swimming
00:42:54 | 1931 meters | 02m 13s / 100meters
Age Group: 26/42
Overall: 704/1236
Performance: Good
Suit: Full
Course: Out and back. Easy to follow buoy line under water
Start type: Deep Water Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:12
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
03:23:26 | 56 miles | 16.52 mile/hr
Age Group: 24/42
Overall: 735/1236
Performance: Average
Wind: Little
Course: Up and down with some steep hills. 2 loops
Road: Rough Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:53
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike Bad
Racking bike Below average
Shoe and helmet removal Below average
Running
02:26:15 | 13.1 miles | 11m 10s  min/mile
Age Group: 27/42
Overall: 771/1236
Performance: Below average
Course: Double loop. Moderate hill.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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: Good
Race evaluation [1-5] 4