Cardinal Harbour Triathlon - Triathlon1/2 Ironman

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Louisville, Kentucky
United States
Head First Performance
91F / 33C
Total Time = 5h 44m 39s
Overall Rank = /
Age Group = 20-24
Age Group Rank = 1/
Pre-race routine:

woke up at 4:45 then hoped in the shower at 5am. Stayed in for a bit to wake up, stretch and etc. Ate 4 packs of oatmeal, 2 bananas, bit of gatorade and lots of water by 5:30.

Event warmup:

just stretched and did quick swim. Took gel 45 mins before start
  • 38m 14s
  • 2112 yards
  • 01m 49s / 100 yards

Mentality going in the swim was FOCUS. Swim as fast as good technique would allow. This was 2nd triathlon and 1st mass start. I was on and off with bilateral breathing. Sighting was good enough. I knew I wasn't going fast, accepted it and just paced myself. Stretch Pull and Glide!

Goal was 34.5 min so I was almost 4 mins slower but wasn't worried.
What would you do differently?:

Do more open water swim!! Don't have any experience with this.
Transition 1
  • 05m 11s

about 30 sec into T1, I had the biggest head rush and nearly fainted. Was very dizzy and had to sit down as I put everything on and get everything situated. Don't know if this was too hard on swim, or transitioned too quick from swimming to running and body was imbalanced.
What would you do differently?:

kick more before leaving swim to get blood into legs and away from upper body. Walk for a sec to get body adjusted.
  • 3h 02m 31s
  • 58 miles
  • 19.07 mile/hr

Plan: stay in Z1 first 10-20 mins, Z2 on 42 and then be a bit aggressive everywhere else if I felt like it. Started Perp 20 mins into ride then taking 1-2 endurolites every 30 mins. Felt great. Was getting passed at the beginning but started passing ALOT the last 10-15 miles. People weren't prepared for the heat or hills and I was and I paced myself.

avg pace including the stopping for changing the flat was 18.9. Remove the time standing still and my avg moving speed was 19.4(proud of this)

WELL WELL WELL I GOT A FLAT WITHIN THE FIRST MILE of the ride! This set tone to enjoy day knowing I am not in control of things like that. Left with smile on my face ready to ride.Very hilly course, part of IM LOU. But was prepared for it, shifting was great, stayed in the saddle on every climb. Was able to pick up the pace coming back 42.
What would you do differently?:

Not much. Felt great coming off ready to run.
Transition 2
  • 01m 40s

quick transition into run
What would you do differently?:

NOTHING. Maybe have bottle of water bc it was 1.5 miles before I was able to get a bit of water in me.
  • 1h 57m 1s
  • 13.8 miles
  • 08m 29s  min/mile

Run plan was mile 1-3 stay in 8:40-9min pace, 3-6 8:30ish, 6-10 8:15-20ish and finish last 3 strong. Continue to get faster.

I had to tell myself to keep it slow at first and I did and glad I did. I gradually increased my pace from start to finish. Only problem was I didn't reset my mileage on my watch so wasn't ever sure what distance I was at in the run and the run actually ended up being longer (13.8) Took 1-2 endurolites at every aid station as well as cup of water to drink and 2 to pour on head/body. Never had any heat/cramp/stomach/pain issues. I paced myself for the run and executed perfectly. Passed ALOT of people that were the hot roadies.
What would you do differently?:

Nothing. I kicked it up towards the end at perfect spot so I finished strong with nothing left.
Post race
Warm down:

walked, stretched and ate.

What limited your ability to perform faster:

flat during bike (roughly 5 mins)

Event comments:

Every distance was longer than it was supposed to be! This is NOT OK. people are pacing themselves expecting certain distances and when the bike is 2 miles longer and run was .8 mile longer this just isn't acceptable. I also heard a buoy came loose in the swim so swim was longer as well.

70.3 turned into 73.1 at least.

Last updated: 2011-01-25 12:00 AM
00:38:14 | 2112 yards | 01m 49s / 100yards
Age Group: 1/
Overall: 0/
Performance: Average
The turnaround buoy came loose and drifted further away. Heard that the swim was more like 2300 yds.
Suit: 2XU tri suit
Course: 2 loop swim. 1st lap was great, was by myself but 2nd lap was very intense and aggressive with other swimmers. Lots of bumping.
Start type: Wade Plus: Waves
Water temp: 86F / 30C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Average
Rounding: Good
Time: 05:11
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: Yes
Getting up to speed:
03:02:31 | 58 miles | 19.07 mile/hr
Age Group: 1/
Overall: 0/
Performance: Good
avg HR 141, had 2,137 ft in elevation gain.
Wind: Little
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:40
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:57:01 | 13.8 miles | 08m 29s  min/mile
Age Group: 1/
Overall: 0/
Performance: Good
avg HR was 161, 717 ft in elevation gain. avg pace 8:29 min mile
Course: Very HILLY.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
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] 3