Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
82F / 28C
Total Time = 8h 02m 23s
Overall Rank = 1753/2300
Age Group = 45-49
Age Group Rank = 196/203
Pre-race routine:

3:15 alarm. Peanut butter and banana sandwich. Off to transition.
Event warmup:

Stay dry, avoid lightening, pray for a start.
  • 56m 12s
  • 2112 yards
  • 02m 40s / 100 yards

Perfect swim. Watet temp great, athletes spread out, lots of assist boats. My first OWS event - could not be happier.
What would you do differently?:

Nada. Will work on speed training next winter.
Transition 1
  • 09m 14s

Purposely took my time. First HIM - wanted to make sure everything got done.
What would you do differently?:

  • 3h 26m 37s
  • 56 miles
  • 16.26 mile/hr

Thought I did better than 16.3/mile, and my computer says so...but what they heck. Me and my road bike sans aeros or racing wheels were passed by hundreds of Cervelo bikes with 20-something riders and racing wheels. Bike porn. No matter, I was quite happy and found the course to be enjoyable. I wanted flat and got it. Super support by police and volunteers. Can't thank them enough.
What would you do differently?:

Drink more. I followed my nutrition plan to a tee but cramped in the run. See "Run" ...
Transition 2
  • 07m 1s

Same comments as before. Wanted to give up a few minutes to ensure all got done.
What would you do differently?:

  • 3h 23m 20s
  • 13.1 miles
  • 15m 31s  min/mile

I am a 10 minute mile, 11:50 on long days. I was spot on for the first 6 miles and then literally went down with cramp in right quad. Then hamstrings cramped up and I was toast. 10 minutes lying roadside, medics asked if I wanted a lift. Got up and cramps subsided. I wanted the darn medal - so I walked the next 7 miles through constant cramping - even through a really bad hamstring cramp at 12.5 miles. Then, at the finish line I tried to run for the photo-op. Massive cramps in quads and hamstrings. Smiled nonetheless and hope they got the photo. Went right to med tent for IV and was good to go 20 minutes later.
What would you do differently?:

Eat and drink smarter. I had way too little to drink, and no food, for the first 4 miles. Will never happen again. I was doing salt the whole race, so will rethink nutrition before Augusta 70.3. And train harder, of course. Though wondering whether layoff from biking and running for three full weeks prior to the race because of an aggravated glute might have played a role in the conditioning/cramping.
Post race
Warm down:

Med tent.

What limited your ability to perform faster:

Cramps. See above.

Event comments:

The volunteers and organizers could not have been better. Kudos to all! They worked through rain and lightening in the morning, and offered good grace and uplifting spirits throughout the race - especially the run. They were in costume, great humor, and totally supportive. I thanked as many as I could, and wish I could have done more. They made the race great.

Photo is me with Sara McClarty at Lucky's after a friday morning swim. She beat me.

Profile Album

Last updated: 2010-12-10 12:00 AM
00:56:12 | 2112 yards | 02m 40s / 100yards
Age Group: 0/203
Overall: 0/2300
Performance: Good
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 09:14
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:26:37 | 56 miles | 16.26 mile/hr
Age Group: 0/203
Overall: 0/2300
Performance: Good
Wind: Some
Course: Flat as a pancake, which is why I picked this event. I trained on flat and wanted to do my first HIM on flat so no issues. My time was right on.
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Not enough
Time: 07:01
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
03:23:20 | 13.1 miles | 15m 31s  min/mile
Age Group: 0/203
Overall: 0/2300
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5