Ironman 70.3 UK - Triathlon1/2 Ironman


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Wimbleball, England
United Kingdom
Ironman UK
20C / 68F
Overcast
Total Time = 5h 33m 6s
Overall Rank = 119/802
Age Group = M25-29
Age Group Rank = 20/89
Swim
  • 34m 2s
  • 1900 meters
  • 01m 47s / 100 meters
Comments:

Good swim, was really pleased with it. Goal time was 35 mins and managed 34 without going absolutely flat out. Struggled a bit with sighting - it was hard to see the buoys through the crowd and there weren't really any landmarks to aim for. Managed a pretty straight line though and as the field thinned out around the course it got easier to spot the buoys.
What would you do differently?:

Anti-fog spray for the goggles, plus ideally I wouldn't have worn my tinted goggles but the clear ones broke two days before and I didn't want to race in brand new ones.
Transition 1
  • 03m 53s
Comments:

Pretty good T1. 65th overall, 7th in age group.
Bike
  • 3h 09m 50s
  • 90 kms
  • 28.45 km/hr
Comments:

Worked hard on the bike course. Had a stupid crash on the 1st lap just after the second feed station but luckily didn't break anything on me or the bike. Also lost my cycle computer halfway through the first lap, that'll teach me to attach it to the stem with sellotape. Started to fade in the last 5 - 10 miles but very pleased with my time overall, wasn't expecting to get under 3:30 on this course.
What would you do differently?:

Not crash! Find a better way of attaching my cycle computer. Eat a *lot* more. Not carry redundant drinks on the bike, pick it up from the feed stations and save the weight.
Transition 2
  • 02m 11s
Comments:

Had a pretty slow T2 but wasn't too worried about it. 59th in age group and 440th overall. Forgot to put my socks on before my trainers (used to racing without socks but decided I needed them for this distance) so had to take the trainers off again.
What would you do differently?:

Be a little more organised but in retrospect the slow T2 probably didn't really harm me all that much.
Run
  • 1h 43m 5s
  • 21.1 kms
  • 04m 53s  min/km
Comments:

First two miles were very hard. Hadn't taken in enough food or drink on the bike and I was running out of glycogen. After struggling to the first two feed stations and taking on some gels and drink I started to pick up. Miles 3 - 10 were pretty good, probably averaged just under 7:30 min/mile. Started to lose it over the last 3 miles though and had to walk the uphill sections. Happy with the time though considering how much walking I did. Twice up the hill was walking, only managed to run it on the second lap.
What would you do differently?:

Take in a lot more gels on the bike. I need to find a better way of storing them on the bike. Do some more hill training.
Post race
What limited your ability to perform faster:

Lack of energy towards the end of the bike and over the run. Needed to take on a lot more calories during the bike.

Event comments:

Really tough course but very enjoyable. I would definitely do it again, although next time I'd do more hill training and take on a lot more calories!




Last updated: 2006-03-03 12:00 AM
Swimming
00:34:02 | 1900 meters | 01m 47s / 100meters
Age Group: 34/89
Overall: 244/802
Performance: Good
Suit: Orca Predator
Course: Single, triangular lap.
Start type: Run Plus:
Water temp: 18C / 64F Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Good
T1
Time: 03:53
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
03:09:50 | 90 kms | 28.45 km/hr
Age Group: 22/89
Overall: 153/802
Performance:
Wind: Little
Course: Tough bike course. 2 laps, three steep hills on each lap plus plenty of other climbing.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 02:11
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike
Shoe and helmet removal Below average
Running
01:43:05 | 21.1 kms | 04m 53s  min/km
Age Group: 16/89
Overall: 103/802
Performance: Good
Course: 3 lap course. Undulating with one decent hill. Pretty tough, particularly after the hilly bike course.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
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] 5