Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
80F / 27C
Total Time = 7h 07m 50s
Overall Rank = 1540/89
Age Group = 50--54
Age Group Rank = 0/100
Pre-race routine:

Woke up at 4:00 and ate a waffle with peanut butter. Left for the event at 4:20. Parkedand got to tranition at 5:10. Rained the whole time during setup.
Event warmup:

No warmup. Ate a GU right before the swim.
  • 54m 5s
  • 2112 yards
  • 02m 34s / 100 yards

I felt relaxed on the swim. The water temp was great. The weather cleared up. Two issues for next time navigation and finding clear water to keep from getting kicked so much.
What would you do differently?:

Swim more. I was not very consistent leading up to this race.
Transition 1
  • 06m 38s

All my gear was wrapped in a plastic bag. When I set up I kep all biking and running gear in a large trash sack. I wanted to try and keep things dry and was more interested in that vs time in tranistion.
What would you do differently?:

Nothing given the weather.
  • 3h 12m 53s
  • 56 miles
  • 17.42 mile/hr

This was not a bad time for me given my bike training. Last year I cramped very badly on the bike and run. This year I had no cramping on he bike. I drank Infinit and GUs at good regular intervals and I felt good off the bike.
What would you do differently?:

Train more consistently leading up the race. I did not give my training my all as I did last year.
Transition 2
  • 04m 42s

Again I had all of my stuffin plastic trash bags due to the rain this morning.
What would you do differently?:

  • 2h 49m 32s
  • 13.1 miles
  • 12m 56s  min/mile

I cramped some on the run but not near like last year. I had not done a very good job leading up to the race on consistent run training. I did no bricks and had only ran a long run of 9 miles in March.
What would you do differently?:

Trian harder on my running and be much more cosistent.
Post race
Warm down:

Having to get your bike and ride back to the parking lot was my warm down. I hate this part of the race. You could wait in a long line and take a bus back but that made no sense to me.

What limited your ability to perform faster:

Inconsistent training. Although given the training I did I was not completely dissatisfied with my result.

Event comments:

The food at the end of this event sucks. Cold pizza is not something I would like to have after a HIM. More fuit and better food would push the race above avg.

Last updated: 2010-11-22 12:00 AM
00:54:05 | 2112 yards | 02m 34s / 100yards
Age Group: 0/100
Overall: 0/89
Performance: Below average
Suit: Two Piec Tri Suit
Course: Water was choppy at times. It rained right up to the start of the event. They delayed the start about 20 mins. Was relaxed at he start. Much better start on my last couple of IMs. I got kicked more this event it seemed than in other events. Didn't do very good navigating. Seemed to swim more side to side.
Start type: Run Plus: Waves
Water temp: 82F / 28C Current: Medium
200M Perf. Good Remainder: Below average
Breathing: Average Drafting: Bad
Waves: Average Navigation: Below average
Rounding: Average
Time: 06:38
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
03:12:53 | 56 miles | 17.42 mile/hr
Age Group: 89/100
Overall: 1499/89
Performance: Below average
Wind: Strong with gusts
Course: Course is outstanding. Mostly flat but we did have a few headwinds. Although it felt like it was offset by the distance we traveled with a tail wind. Wind was both good and bad.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 04:42
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
02:49:32 | 13.1 miles | 12m 56s  min/mile
Age Group: 89/100
Overall: 1540/89
Performance: Below average
Course: Run course is not great. However they did take a portiong of the "African Grassland" from last year and replaced with shade and pavement. If they could find a way to take the grassy swampland out it would not hurt my feelins.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3