Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
82F / 28C
Total Time = 5h 08m 26s
Overall Rank = 267/1817
Age Group = M35-39
Age Group Rank = 50/265
Pre-race routine:

Arrived to the area with wife and friend Leszek on Friday to relax and be comfortable for the afternoon before Saturday's pre-race efforts began. Rented a nice house about 10 miles from Disney World.

Saturday morning included a bike ride and run, then took bike to check-in where registration was pretty easy. Nice volunteers...Thank you! Expo a little disappointing but we did get to try out the air compressor leg wraps (see pic)...pretty cool!
Event warmup:

Race morning was challenging with intense thunder and lighting for a couple hours. Arrived to transition and set up shop amidst the rain.

Morning nutrition: protein shake with coconut water and Naked Green Machine, along with bagel and PB. After T set-up, enjoyed a water and a cliff bar. Race started 20 minutes late due to weather but this was better than skipping the swim as it gave a little extra time for the roads to dry before hitting them on the bike.
  • 33m 44s
  • 1931 meters
  • 01m 45s / 100 meters

Glad we were able to do the swim...I didn't want my first HIM to be wouldn't have felt right. Took off and was first one to the first buoy which I like to be in any race...avoids swimming around anyone and keeps me free from any potential nonsense. My overall performance was slower than what I could typically do as I should have probabaly averaged 1:30 per 100. Again, it was my first HIM, and I felt 100% fresh exiting the water with no tired arms or breathing.
What would you do differently?:

Next time, swim faster. Was difficult to also take on the many waves of swimmers ahead of me, whom I started catching up to by the 2nd buoy. My better swims are those when the faster age group gets to start earlier.
Transition 1
  • 04m 59s

Took a good 1/4 mile or so to get going on the bike as the route started with many turns on the wet pavement. Had to run with shoes for this race due to the transition area, and I almost left T1 without them on.
What would you do differently?:

Remember the shoes.
  • 2h 44m 18s
  • 56 miles
  • 20.45 mile/hr

Cycling is my weakest of the three disciplines but my training and preparation paid off as I had several good weeks of good rides coming into this weekend. Was extremely nervous about getting a flat with my tubies, which didn't happen (THANK GOD). Wattage went above what was advised but I felt fresh the whole ride, so I maintained what felt comfortable. Time went by quickly and happy to come in sub-2:48, yet alone sub-2:45. A 2:30 would put me in a sub-5:00 race next time.

Nutrition/hydration went well. Glad I took the extra :30 to put on the arm sleeves. Grabbed water from aid station 1 and 2, leaving me with more than enough to finish up. Propetuum, HEED, cliff shots, and 2 hammer gels sufficed the entire ride (along with 2 bottles of water from aid).

Became quite annoyed with a few female racers who thought it was okay to draft and block for a good 15 miles of my ride. Calling out a few of their numbers: 1703 and 1505. There were a few others in their pack and I can only say that their time will come.
What would you do differently?:

More time in the saddle to get sub-2:30. All things considered, I couldn't be happier when a plan is executed well.
Transition 2
  • 03m 54s

Transition time not recorded (included with bike split), though was able to actually calculate myself. Took a health break en route to the run exit and away I went to ripping out a half-marathon.
  • 1h 41m 57s
  • 13.1 miles
  • 07m 47s  min/mile

Well-prepared mentally for this run. Was warned it would be tough. It was but fortunately there was more shaded running than originally planned for (not a bad thing!). First mile averaged 7:00 pace, then hit the grass and immediately slowed down as legs started (already) to feel not so much heavy, but shin splints which were gone by mile 2. I wasn't able to negative split this run but I was able to pick up the pace the last mile or so and drive home the last 1/2 mile with every last bit of energy I had. Very pleased.
What would you do differently?:

Never accept that Ironman Perform crap. It gave me a stomach cramp during lap 3. Lesson learned...I thought it was Powerade. Never try new things on race day! Some trail running, beach running was good to put into the plan. This helped.
Post race
Warm down:

Had a little trouble breathing when I finished. Took 2 waters and almost jumped into the ice pool but they wouldn't let me. Line for the massage wasn't long at all so that helped though my left IT band still an issue.

What limited your ability to perform faster:

I can't was my first HIM. Though I am looking to sub-5:00 at my next HIM!

Event comments:

I wish the race was going to continue so its a bummer it was the last year here. I enjoyed the race, the challenge, and being a part of it. My realistic goal was sub-5:15 with potential sub-5:10, so how can I be anything less than excited beyone belief to finish my first HIM in 5:08? So I didn't qualify for Vegas in my first HIM, I kicked ass anyway.

A quick shout of gratitude to my wife for her support and patience, my coach for a great training plan and guidance that helped me exceed my expectations, and my friends and family who have supported me with their thoughts and encouragement!

Profile Album

Last updated: 2010-12-30 12:00 AM
00:33:44 | 1931 meters | 01m 45s / 100meters
Age Group: 33/265
Overall: 190/1817
Performance: Average
Suit: TYR Torque
Course: 800m out, left 90-degree turn, 300m then another 90-degrees left and back to shore.
Start type: Run Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Average
Rounding: Good
Time: 04:59
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
02:44:18 | 56 miles | 20.45 mile/hr
Age Group: 97/265
Overall: 510/1817
Performance: Good
Work (kJ): 657 Power (watts): 169 xPower (watts): 174 Heart Rate (bpm): 137 Cadence (rpm): 83
Wind: Little with gusts
Course: 1 lap out of Ft. Wilderness, parts of Disney's parkways, and several neighboring communities. Really had no idea where I was or what direction I was going.
Road: Smooth Wet Cadence: 83
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:54
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:41:57 | 13.1 miles | 07m 47s  min/mile
Age Group: 50/265
Overall: 174/1817
Performance: Average
RUN SPLIT 1: 3.5 mi 3.5 mi (27:06) 7:44/mi RUN SPLIT 2: 7.75 mi 4.25 mi (33:23) 7:51/mi RUN SPLIT 3: 12.25 mi 4.5 mi (35:13) 7:49/mi RUN SPLIT 4: 13.1 mi 0.85 mi (6:15) 7:21/mi TOTAL RUN 13.1 mi (1:41:57) 7:46/mi
Course: Three loops of partial road/pavement and trail/grass.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4