Ironman 70.3 Muncie - Triathlon1/2 Ironman


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Muncie, Indiana
United States
World Triathlon Corporation
hotF / 0C
Sunny
Total Time = 8h 15m
Overall Rank = 520/1530
Age Group = 50-54
Age Group Rank = 32/98
Pre-race routine:

Up at 5am, ate a breakfast of bagel with peanut butter, banana, coffee and a bottle of water. Arrived at race site a little before 6. Had dropped bike off at transition the evening before so I only had a few things to gather to set up my transition. Drank another bottle of water and ate a sport bar while waiting for race start
Event warmup:

Just a short 5-10 min out and back swim.
Swim
  • 40m 7s
  • 2112 yards
  • 01m 54s / 100 yards
Comments:

Was able to find a good rythm right away. Not much traffic even though I was lined up with the bouys. Stayed about a dozen feet out from bouys except for turns where I stayed close. Wave start really helped with traffic control, never had much trouble with other swimmers, only the sun in my eyes caused me to vear into others a couple of times. Pace was fine for this distance matching my longer swim averages in a pool.
What would you do differently?:

Nothing
Transition 1
  • 03m 25s
Comments:

Found bike in no time. Took a little extra time to be sure of no sand/dirt in between toes, putting on HR strap and took time.
What would you do differently?:

Just move more quickly.
Bike
  • 2h 46m 5s
  • 56 miles
  • 20.23 mile/hr
Comments:

Nutrition was good, ate Konk bar 10 minutes and Powerbar 70 minutes into segment, Powergel about every 20 min, 1 saltstick capsule about every 45min prior to starting the 2nd hour. Fairly successful keeping sodium intake at 800-1000mg/hr. Drank about one bottle of water in between each aid station knowing hydration. Peed once during bike segement.
What would you do differently?:

Nothing
Transition 2
  • 02m 31s
Comments:

Took shoes off at dismout mark, I've never like running in cleats. Wasn't very graceful carrying shoes and running with the bike.
What would you do differently?:

Run with cleats on since it was grass, not concrete/asphalt.
Run
  • 2h 02m 46s
  • 13.1 miles
  • 09m 22s  min/mile
Comments:

Quickly walked each aid station so I could get drink 2-3 cups of water/sport drink. Had 1 gel every other station and continued with Saltstick every half hour. Poured ice down the front of my jersey and/or stashed some in the jersey back pocket so I could chew in between stations. Squeezed iced sponges over my head/neck/shoulders at every station.
What would you do differently?:

Nothing
Post race
Warm down:

Headed for the public rinse shower at the finish line!

What limited your ability to perform faster:

My own desire for pacing, not so much racing.

Event comments:

My goal for this race was to find a balance of pacing, nutrition and racing in preperation for IMWI in September. I didn't feel I could keep the same swim pace for a second loop (more OW time should prove helpful), the bike isn't like WI which is hilly, so no good comparison there. The run though was very successful in that my 3 parameters were met. It helped that my legs felt fresh going into the run from lack of large hills. Nausea has been an issue with my long course races and in this race I found hydration, nutrition, and temperature control to be key. I've only had a couple of minor setbacks this year and overall feel very good about my conditioning.




Last updated: 2011-03-11 12:00 AM
Swimming
00:40:07 | 2112 yards | 01m 54s / 100yards
Age Group: 15/98
Overall: 448/1530
Performance: Average
Suit: none
Course: Rectangular, short sides at start and farthest away.
Start type: Wade Plus:
Water temp: 82F / 28C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 03:25
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
02:46:05 | 56 miles | 20.23 mile/hr
Age Group: 0/98
Overall: 664/1530
Performance: Average
HR stayed primarily in Z1, some Z2, minimal Z3.
Wind: Some
Course: Out and back. Flat course with either tail or head wind. Could keep a high rate of speed with minimal effort with head wind and average speed/effort with head wind.
Road: Smooth Dry Cadence: 90
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 02:31
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Good
Shoe and helmet removal
Running
02:02:46 | 13.1 miles | 09m 22s  min/mile
Age Group: 0/98
Overall: 550/1530
Performance: Good
HR stayed pretty much in Zones 1 and 2.
Course: Nice hilly out and back course, little shade.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4