Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
70F / 21C
Total Time = 5h 02m 19s
Overall Rank = 213/2376
Age Group = 30-34
Age Group Rank = 33/331
Pre-race routine:

Arrived in Orlando with my friend Rob and his wife on Friday. We rented a house about 15 min away from the race site. Very convenient. Saturday just did a very short warmup bike and transition run. Also did a short session with cables in the pool.

Headed to the expo Saturday, frankly I wasn't impressed very tiny. But organization for packet pick up was very good, minus the walk from the parking lot which was about 2 miles not fun.

Finally race day was here, had a banana and half a bagel with cream cheese no coffee.

Event warmup:

None besides stretching, we weren't allowed to get in the water and got to transition about 5:15 so by the time everything was setup it was time to get down to the beach for the swim start.

Walking to the beach saw the pros start, and get out of the water. Andy Pott threw down a sick 23 min swim...good lord.
  • 34m 37s
  • 2112 yards
  • 01m 38s / 100 yards

I was afraid of this I didn't put as much swim in April, only 20k yards, that is almost nothing. But when I hit the water and passed the first buoy i started to feel really good. 34 min swim is a little slow. I thought i was going to hit 32 min easy but when i got out of the water i felt so fresh it was worth going a tad slower and not burn matches.

tyr torque skin is an awesome suit, you can feel the water so well in it.
What would you do differently?:

swim more simply this.
Transition 1
  • 03m 15s

the transition was monstrous...but the swim exit put me right next to my bike, problem was running in shoes (first time for me) the entire length of the transition. wasn't comfortable.
What would you do differently?:

never again run in shoes its slower and uncomfortable. how do people run in annoying.
  • 2h 31m 41s
  • 56 miles
  • 22.15 mile/hr

I was so worried and didn't want to repeat Miami 70.3 performance with flats. The entire time I was freaking out.

First 20 min my legs felt great on the bike. I noticed I was going way too hard, hitting 220 watts. I quickly backed down. Roads were wet from the morning storm so I took turns with caution.

I wasn't getting passed at all, thought oh man I am pretty far behind. But felt beastly that nobody was passing, at mile 30 i got a train behind me 2 guys then 1 dropped and 1 stuck with me for 26 miles. I couldn't see if he was legal or not. But I doubt it because on the hills he would pass me and then I would get in the front again.

At mile 30 I replaced my water and gatorade with water and ironman perform. wow that is a nasty drink.

On the uphills I tried to not go over 260 watts. On the downhills I was screaming. Wind didn't really seem that bad with the exception of a few open places where I felt a side gust quite strong.

For the entire ride I ave 198w with a ave speed of 22.2 mph, very happy with this.

Speed (mph):22.2
Power (watts):198
Cadence (rpm):82
xPower (watts):201
Relative Intensity:0.772

What would you do differently?:

Not much bike fitness was there, felt great.
Transition 2
  • 01m 42s

Again running back with shoes on was no comfortable. I don't know how people do this.
What would you do differently?:

No shoes.
  • 1h 51m 4s
  • 13.1 miles
  • 08m 29s  min/mile

I was afraid of the run as usual. 13.1 after 56 miles on the bike is difficult, but I had pretty good fitness so I felt like I can run well. I just didn't want to walk. I think in retrospect it would have been good to have a few 10 milers at least in the 2 weeks prior to the race. Longest run was 3 weeks prior to race 12 miles and after that only 8 milers.

This is a 10 min improvement in a 70.3 for me from Miami 70.3. So I'll take it. I am definitely happy with it, but wish I could have run a tad faster, 2 min less here would have given me a sub 5 hr 70.3 but on the last loop I was dead. The 2 mile run on the uneven grass really did me in on the 2nd loop my knee was hurting and I pretty much knew I won't be able to go much faster on the 3rd loop. Kept really strong pace 1st loop. at loop 2 i saw the possibility to go sub 5 but when I hit loop #3 i just wanted to finish. Things went down hill from there. It definitely wasn't that hot at the start but by the time I was finishing I would wager the temp was hitting 84-85 degrees. Kept as cool as I could throwing Ice down my shirt, drinking at every aid station and pouring some water on myself. I felt bad for people that had to run another loop or two after me. Ouch!

RUN SPLIT 1: 3.5 mi 3.5 mi (28:37) 8:10/mi
RUN SPLIT 2: 7.75 mi 4.25 mi (36:26) 8:34/mi
RUN SPLIT 3: 12.25 mi 4.5 mi (38:57) 8:39/mi
RUN SPLIT 4: 13.1 mi 0.85 mi (7:04) 8:18/mi
TOTAL RUN 13.1 mi (1:51:04) 8:28/mi
What would you do differently?:

run more run more....:)
Post race
Warm down:

Immediately went to get a message. I was shaking, even the lady doing the message asked if I wanted to go med tent. But once I got into the sun I was ok. I just needed some food and water.

What limited your ability to perform faster:

I did as well as my fitness allowed. I really think my body is just not meant for racing in hot weather, the moment there is an increase in temp i slow down tremendously.

Event comments:

Its an ok race, the course is good minus the xterra run. Food was very simple, slice of pizza that is it.

Profile Album

Last updated: 2011-01-31 12:00 AM
00:34:37 | 2112 yards | 01m 38s / 100yards
Age Group: 33/331
Overall: 0/2376
Performance: Good
Suit: Tyr Torque
Course: Beach start with a single loop swim in Bay Lake at Walt Disney World.
Start type: Run Plus: Waves
Water temp: 79F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
Time: 03:15
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:31:41 | 56 miles | 22.15 mile/hr
Age Group: 29/331
Overall: 0/2376
Performance: Good
Wind: Some
Course: Trek through Orange County before returning to Wilderness Park.
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:42
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
01:51:04 | 13.1 miles | 08m 29s  min/mile
Age Group: 33/331
Overall: 0/2376
Performance: Good
Course: 3 loop course, trails and fitness path of wilderness campground.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4