Ironman 70.3 Florida - Triathlon1/2 Ironman

View Member's Race Log View other race reports
Orlando, Florida
United States
Ironman North America Athlete Services
85F / 29C
Total Time = 7h 16m 53s
Overall Rank = 1596/2000
Age Group = 40-44
Age Group Rank = 268/xxx
Pre-race routine:

Wake up at 330 under storms and thunder. Got to race site around 4:15 and started pouring, eventually it cleared up in time for sunrise and a slightly delayed race start.
Protein shake around 4AM, then some water and nuts and finally a gel around the start of wave 5-6 (I was on wave 10)

Event warmup:

Due to the rain, there was not much to do, worsen buy inability to use the lake for warmups (Disney rules). Managed to do some stretching and arm movements, and used porta pottys one last time.
  • 55m 41s
  • 2112 yards
  • 02m 38s / 100 yards

Course was well marked (plenty of buoys to prevent getting out of track). I could not get in a good rhythm on the first leg (I est. 700 yd). My mind kept telling me to drop out and get this thing over with… Finally got my HR down, did 2 stroke breathing all the way. My navigation was better than Miami tho, much better. Resulted in 5 min time savings
What would you do differently?:

Need to find a way to calm down earlier in the race. Maybe practice more swimming??? More practice will also allow me to draft better and improve times even more.
Transition 1
  • 04m 53s

A long run to transition (probably 2 mins) and a decent run out (another 1 min). Quick helmet and glasses on and out.
What would you do differently?:

Perhaps consider using my compression tubes/socks – will they help down the road, esp on the run? Who knows
  • 2h 50m 54s
  • 56 miles
  • 19.66 mile/hr

WDW and nearby roads. Mostly flat but windy @ times, plenty of small rolling hills. Mostly closed roads and TONS of Police support at intersections. I think there was only one turn that wasn't marked all that well, and this course consists of LOTS of turns.

I focused on staying below RED and stayed around 20 mph, didn’t even chase Joe too much. I was afraid my back would trick me again later in the run but went aero most of the way. to my Garmin I averaged 19.2 mph (which I thought was pretty good considering the hills and headwinds). I really enjoyed the course. A good 80-90% of it was closed to traffic and lots of police out watching the intersections. Quite a bit of drafting going on however. I didn’t mind riding pass them and yelling out “Breakit up guys” after that, I got a couple non-drafting followers (which I thought was cool), we pushed each other until the finish.
What would you do differently?:

Really learn what my limits might be and go to that level but with the limited workout time this past 5 months, I did what I could
Transition 2
  • 04m 59s

Again, a bit of a run to get into and out of transition.
What would you do differently?:

This was a slow transition, where I really took the time rack up my marbles. I think this was the first sign of what was coming. I need to practice more bricks.
  • 3h 20m 26s
  • 13.1 miles
  • 15m 18s  min/mile

I started slow but steady with a walk/jog pattern but after 6.5 miles or so I just could not get it together. HR was on the 150 but I just could not get my legs to move in any type of running form. It was a walk/run suffer fest for the rest of the route (8 miles). Even seeing some of my friends catching and passing me, I couldn’t get the pieces in place. Took ice and water and Gatorade at every station and a gel every other station.
What would you do differently?:

Definitely need to work on my long ride/run bricks more. This is a must, even for Olympic races
Post race
Warm down:

Crash on a bench while my family served my needs (LOL), then a 10 min massage on the legs. I wish there had been some ice baths After the finish grabbed some pizza – honestly, there was not much more to eat than pizza so I took my share of pepperoni and water.

What limited your ability to perform faster:

My inability to run period. Definitely impaired by lack of training.

Event comments:

The swim was very well marked (buoy every 100 mtr or so) The bike course was 80-85% closed to traffic and the hills were all manageable (it’s Florida) and the wind just upped the bar slightly. Lots of police watching intersections. All the aid stations on the run were great.

All the volunteers were cheering us on even late. They changed the run so that it has less off road, which was a plus. Really it was a great run course.

(Thanks to TriRsquared for this template).

Profile Album

Last updated: 2011-02-22 12:00 AM
00:55:41 | 2112 yards | 02m 38s / 100yards
Age Group: 275/xxx
Overall: 1661/2000
Performance: Below average
Suit: 2 piece tri suit
Course: plenty of internediate buouys - slight start delay but better light and no rian or thunders.
Start type: Run Plus: Waves
Water temp: 82F / 28C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Bad
Waves: Average Navigation: Average
Rounding: Average
Time: 04:53
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:50:54 | 56 miles | 19.66 mile/hr
Age Group: 197/xxx
Overall: 1109/2000
Performance: Average
Wind: Some
Course: very nice roads, lots of pollice guarding traffic and intersections, some rolling hillds
Road: Smooth Dry Cadence: 85
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 04:59
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
03:20:26 | 13.1 miles | 15m 18s  min/mile
Age Group: 268/xxx
Overall: 1596/2000
Performance: Below average
Course: 3 loops of flat and well shaded in many areas, with about 1 mile off road track. Shouldve been a fast route
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
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: Average
Race evaluation [1-5] 4