Ironman 70.3 Muncie - Triathlon1/2 Ironman


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Muncie, Indiana
United States
World Triathlon Corporation
89F / 32C
Sunny
Total Time = 6h 55m 6s
Overall Rank = 1308/
Age Group = 40-44
Age Group Rank = 168/198
Pre-race routine:

Nothing special. Up at 3:30, coffee, almond butter on arnolds select bread.
Event warmup:

Went to the beach for a swim and as soon as I got in that announced 3 minutes and the water was closed. Swam out 100M or so and back and hung out with the family.
Swim
  • 49m 53s
  • 2112 yards
  • 02m 22s / 100 yards
Comments:

I got lost on the course and somehow ended up on the far side of a sailboat that was there spectating. After a brief introduction with the skipper of said boat he helped me figure out where the other 1K people were that were also swimming. I was about 200M off course by then.

The good part was that I relaxed after I figured out where I was. Knowing the swim was completely blown allowed me to forget about times and just enjoy the swim. I ended up catching up on the tail end of the wave behind that started behind me.
What would you do differently?:

Swim the course as it's marked.
Transition 1
  • 06m 27s
Comments:

I stopped and had a brief laugh with my wife as I exited the water. No hurry in transition and took my time making sure I did not forget anything.
What would you do differently?:

Probably hurry up a bit more.
Bike
  • 2h 58m 47s
  • 56 miles
  • 18.79 mile/hr
What would you do differently?:

Perhaps push a little harder, I probably could have held 22-23 on the way back but I knew the run was going to tough based on my limited running so tried hard to keep my pace down.
Transition 2
  • 07m 56s
Comments:

Again just took my time but did not realize I was thi slow out. Did not want to forget anything and triple checked just to be sure.
What would you do differently?:

Go a little faster.
Run
  • 2h 52m 4s
  • 13.1 miles
  • 13m 08s  min/mile
Comments:

My Calf has limited most of my running with my longest run at 8 miles about 4 weeks prior. I knew this was going to be tough but no way was I going to bail on it. Planned to do 4 minutes running with 1 minute walking.

Plan went great for the first 2 miles and felt prett good. Around mile 3 after a longer climb my calf started to twing and spasm and I knew cramping was coming. Just held off as long as I could. By mile 6 I was done and my 4/1 plan was more run to that pilon 100 feet ahead and then walk.

I was trying to catch up on hydration so started to drink 2 and 3 cups at each station. By the 3rd stop of doing this my stomach was not keeping up with what I was taking in and it started to slosh around a bit. Next 2 stops just dumped water on my head and kept going. Cramps went away and I started taking in fluids again at mile 9.
Post race
Warm down:

Hugged my family and checked line at Medical. All beds were full and IV's were in short supply. I opted for a dip in the lake instead and just stayed there for about 15 minutes floating and cooling down.

What limited your ability to perform faster:

Lack of proper run training.

Event comments:

I really enjoyed the race and would like to do it again in the future. Perhaps I can actually train properly for it next time so that I can enjoy it a bit.




Last updated: 2011-03-21 12:00 AM
Swimming
00:49:53 | 2112 yards | 02m 22s / 100yards
Age Group: 0/198
Overall: 0/
Performance: Average
Suit:
Course: Rectangle Out and Back.
Start type: Wade Plus: Waves
Water temp: 81F / 27C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Bad Drafting:
Waves: Navigation: Bad
Rounding:
T1
Time: 06:27
Performance:
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:58:47 | 56 miles | 18.79 mile/hr
Age Group: 0/198
Overall: 0/
Performance: Good
Wind:
Course: The first 8 miles where really fast and I kept checking my HR and Speed to make sure I was not crazy. HR around 145 and speed was remaining around 21-22. Once I turned around I realized why I was going so fast so easy. Wind hit me hard and my speed dropped to 15-16 and HR spiked to 155. Worked hard to hold this pace until the next turnaround knowing the wind we would be at my back again soon. Heading back I was able to max out around 34 MPH at one point down a hill and held around 20-21 for the remainder of the course. Passed a lot of people just had a great time. HR remained 145-150 so I was right on target.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Hills:
Race pace: Drinks: Just right
T2
Time: 07:56
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:52:04 | 13.1 miles | 13m 08s  min/mile
Age Group: 0/198
Overall: 0/
Performance: Bad
Course: I was under the impression that this course was flat. Turns out it was anything but. No long climbs but just never ending rolling hills. That coupled with heat, sun and no shade made this course much tougher than I expecxted.
Keeping cool Bad Drinking Too much
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
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