Ironman 70.3 Rhode Island - Triathlon1/2 Ironman

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Providence, Rhode Island
United States
World Triathlon Corporation
87F / 31C
Total Time = 6h 03m 1s
Overall Rank = 657/1651
Age Group = M35-39
Age Group Rank = 101/221
Pre-race routine:

My first HIM so nothing is routine. All new. Showed up the day before and picked up my packet. Race is point to point transition so that was new for me too. Had to pick up packet, go drop off run bag and drop off bike at the swim. It took a couple hours to get all this done. Forgot my morning banana at home so had to find a new one. You would believe how hard it is to get a banana in a city. Had to ask the girl at the Cheesecake factory - she gave me one for free. Awesome.
Got about 1 hour sleep. The city has a pretty good nightlife and the hotel does not do a good job of blocking out the sounds on the street. Motorcycles all night. There must be a requirement for all motorcycles to get off I-95 and stop below the hotel window, rev engine and gun it back onto the highway. All night. Finally fell asleep around 1am and wife woke from a realistic dream in which I overslept and missed the race so she woke me 2ish thinking I missed the race. I couldn't be mad (at the wife - motorcycles are a different story).
Event warmup:

Woke at 3:50. Gobbed on tons of SPF50 Banana Boat Kids Tear Free. Spray some on my head and in my hair. Caught the 4:30am shuttle to the lake. Ate my banana, 1/2 bagel, gatorade and 1 gu. Had plenty of time in the morning so just stood around alot. Watched the pros leave and come back in the water. Wow that was fast.
  • 54m 59s
  • 2112 yards
  • 02m 36s / 100 yards

Water was warm so not wetsuit legal. Could have chose to go off in a wetsuit only wave but that would have delayed my start another 45 minutes and also shortened my swim cutoff time. I am such a sucky swimmer I need all the time I could get. I am sure no wetsuit added to my swim time but I would rather swim with my age group. Swim went pretty good. Lost my road ID in the water. That stunk. Lake was nice and smooth. I was pretty bored with the swim toward the end.
What would you do differently?:

More sighting on last half. Did lots o' zigging and zagging which costs me plety o' time
Transition 1
  • 05m 8s

I must have stopped for tea. 5 It was a long job from the water to the bikes but still. I wanted gloves and socks for the long ride so that slowed me a bit. Also, loading pockets with 50 pounds of Gu for the ride took some time. Had a gu in T1.
What would you do differently?:

Not sure. Maybe tape the Gu to the bike and load them on the move.
  • 3h 03m 11s
  • 56 miles
  • 18.34 mile/hr

Plan was to take it nice and easy on the bike so I had some legs for the run. Plan was also to beat 3 hours. I did a good job having a Gu every 30 minutes. I also used the big climb as an opportunity to take it easy and spin up the hill while eating my Clif Bar. Took advantage of the rolling hills and pedal on the downhills to keep the momentum going. Was impressed with the food handoff stations - it was like shopping at Walmart but on a bike. At mile 45 I felt like I was well ahead of pace to finish the bike by 3hrs and even have a few minutes buffer. However, Central Ave had different plans for me. This road had already had a rep on the forums but now I got to meet it. The first mile was so bad it was considered a no pass zone. It was so bad I am not sure it still falls under the classification of road. Pot holes everywhere. Must have been doing about 10 mph for that mile dodging and hopping holes. This road had plenty of casualties on the side of the road changing tires but luckily not me. Still my speed suffered. Once the no pass zone ended the road didn't improve much. We had to deal with just riding on the shoulder as the rest of the road was coned off. The shoulder was 50% potholes and you had to zig and zag in your 3 foot coned off area. Speed continued to suffer. Once you made it through that section you get rewarded with 3 railroad crossings. Nice! Meanwhile, I could see downtown Providence off in the distance and knew there was no way I could no get there by my goal time. I would need to make the 3 minutes up on the run.
What would you do differently?:

Nothing. I believe I executed my plan but the course caused me to miss the 3 hour goal by 3 minutes.
Transition 2
  • 02m 10s

Took my time letting my heart rate settle down.
  • 1h 57m 43s
  • 13.1 miles
  • 08m 59s  min/mile

Felt good for the first 4 miles of the run. Held back on my pace so I had some in the tank to finish. Was thankful for the globs of SPF 50 I put on because there was no shade and it was hot. Drank a full cup of water each mile and poured a full cup over my head. Also two sponges at each mile. After 4 miles started to feel 'it' so I had another gu. Not that yummy after taking one every 30 minutes for the past 5 hours but gave me the boost I needed. Last 3 miles were the toughest 3 miles I ever run. Last mile was basically zombie mode but I kept running.
What would you do differently?:

Running hat needed. they gave me a free one at the end but i would have killed for it mid race.
Maybe one more strategically placed Gu (if I could possibly eat another GU).
Post race
Warm down:

Sitting on a curb for 40 minutes wondering if I was going to puke.

What limited your ability to perform faster:

I believe 60 of the 70 miles really limited my performance.

Event comments:

Point to point transition was tough to set up by I knew what I was in for. Lake was not as bad as everyone that was complaining. 10 miles of Central Ave should not be in a race. Overall, well run race that I enjoyed and I really enjoyed Providence when I wasn't racing. Two tired thumbs up.

Last updated: 2011-02-10 12:00 AM
00:54:59 | 2112 yards | 02m 36s / 100yards
Age Group: 147/221
Overall: 0/1651
Performance: Average
Suit: None
Course: Out and back
Start type: Run Plus:
Water temp: 79F / 26C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Average
Rounding: Good
Time: 05:08
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:03:11 | 56 miles | 18.34 mile/hr
Age Group: 116/221
Overall: 804/1651
Performance: Good
Wind: Little
Course: Rolling hills. Not flat. One big climb but even that wasn't killer.
Road: Potholes Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:10
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
01:57:43 | 13.1 miles | 08m 59s  min/mile
Age Group: 100/221
Overall: 654/1651
Performance: Average
Course: Run through downtown Proivdence. No shade. Rhode Island is now officially the unshady state to me. One long gradual hill. Run up and down the hill twice since the course is 2 loops. Hill up to the finish line which is cruel.
Keeping cool Average Drinking Just right
Post race
Weight change: %100
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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] 4