Ironman 70.3 Hawaii - Triathlon1/2 Ironman

View Member's Race Log View other race reports
Kohala Coast, Hawaii
United States
90F / 32C
Total Time = 5h 28m
Overall Rank = 353/1750
Age Group = M25-29
Age Group Rank = 26/98
Pre-race routine:

Wake up 3.5h prior to race start. Snoozed for 15m. Wake up, oatmeal, pb & raisins for breakfast. Prepped t1 and morning gear bags. Left for race site 2h prior. Arrived 1h 30m. Inflate tires, check bike, put nutrition on bike bento bag. Got body marked, out on sunscreen, talked to friends and teammates. 10 min warm up. To start corral 15m prior to start.
Event warmup:

10m swim warm up.
  • 37m 14s
  • 2112 yards
  • 01m 46s / 100 yards

Felt like a much better swim than the time showed. Drafted well with a one or two exceptions. Plenty of contact, got bumped off a couple drafts but usually caught others fairly quickly. Didn't get caught right at the buoys. Followed one draft about 20 yards To the outside.
What would you do differently?:

More course recon, course was slightly different than practiced and sighting was off at the start of the straightaway.
Transition 1
  • 03m 57s

Bike start immediately uphill so didn't leave shoes on bike. Passed 4 riders in first 200y who either fell or had to stop trying to put shoes on. Overall good t, long bike run to t area and out of area led to long time.
What would you do differently?:

More sunscreen!
  • 2h 36m 9s
  • 56 miles
  • 21.52 mile/hr

Bike felt great, passed a lot of folks on the climb like expected. Did better coming down hill than expected, passed by only a handful of folks. Upset by a few pace lines that rolled passed. Derailleur not spot on, but no major effects. In retrospect, maybe giving up 5 or 10 minutes would have helped on the run, but not sure.
What would you do differently?:

Probably nothing
Transition 2
  • 01m 32s

No racking, just gave to volunteer. Little trouble finding T2 bag, but transition went well once found. Shoes on, nutrition in pockets, hat on, go.
What would you do differently?:

Switch to new, dry socks.
  • 2h 09m 8s
  • 13.1 miles
  • 09m 52s  min/mile

Course was hot and tough. Switched mental goals to survival after first two miles. Took water, perform, ice, sponges every opportunity. Ice in the hat helped, I think. Socks got wet, squishy and uncomfortable. Walked almost all the aid stations. Felt l like I got into a normal pace/rhythm at mile 6, but kept falling off planned pace. Finally able to pick up at mile 11. Passed back a few runners. Shaved 20 sec/ mile in final 5k, but hamstring started cramping bad 50 ft from finish line.
What would you do differently?:

Consider fuel belt to take water more constantly. Pace was what it was, most folks were pretty slow, not sure that I could have improved. More course recon would have helped, knowing the distance from the last aid station to the finish (thought it was closer) and didn't realize the finish camera was automatic so no good finish pose!
Post race
Warm down:

Stretching, walking, shower, massage, burgers and beer :(

What limited your ability to perform faster:

Heat, injuries during training, knowledge that this wasn't an A race s I was more conservative.

Event comments:

Tough course, but consequently a very rewarding completion. What would you expect from the closest you can get to Kona w/o qualifying?!

Last updated: 2011-06-04 12:00 AM
00:37:14 | 2112 yards | 01m 46s / 100yards
Age Group: 38/98
Overall: 416/1750
Performance: Below average
Suit: XTerra speed suit
Course: Rectangle-ish in Hapuna Bay, crystal clear water.
Start type: Deep Water Plus: Shot
Water temp: 80F / 27C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Below average
Rounding: Good
Time: 03:57
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:36:09 | 56 miles | 21.52 mile/hr
Age Group: 226/98
Overall: 17/1750
Performance: Good
Wind: Headwind with gusts
Course: Top half of Kona course, tough climb to Hawi but lighter than expected winds and cross gusts.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:32
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal Good
02:09:08 | 13.1 miles | 09m 52s  min/mile
Age Group: 26/98
Overall: 353/1750
Performance: Below average
Course: Tough course through and around golf course. Lots of soft spongy grass, hot lava rock beds, lots of short, steep hills. 2mile out and back "death march" on the road to nowhere between miles 8 and 11. Sun in force, temps climbed through the race.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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: Below average
Race evaluation [1-5] 4