Amica Ironman 70.3 Rhode Island - Triathlon1/2 Ironman


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Providence, Rhode Island
United States
World Triathlon Corporation
88F / 31C
Sunny
 		Total Time = 5h 03m 10s
Overall Rank = 157/1651
Age Group = 40-44
Age Group Rank = 25/199
Pre-race routine:

Good Night Sleep (7 hours)...Energy Drink, cereal and bagel with peanut butter and Jelly.
Event warmup:

2x50 warm-up..Dynamic stretching
Swim
  • 43m 6s
  • 2112 yards
  • 02m 02s / 100 yards
Comments:

Worst swim ever..awful navigation..couldn't see into the sun..bad start position also due to right hand turns..should have started on the outside...no wwet suit didn't help.
What would you do differently?:

Better nav and better postion at start..slower at the beginning.
Transition 1
  • 01m 58s
Comments:

Average Transiotion on getting on bike..missed step
What would you do differently?:

less hurry trying to get on bike
Bike
  • 2h 42m 50s
  • 56 miles
  • 20.63 mile/hr
Comments:

Best Bike ever..PR..Felt powerful and good pacing...started easy and had gradual build up...Felt Great
What would you do differently?:

Nothing
Transition 2
  • 01m 47s
Comments:

Very good transition ...took some time to hidrate due to heat.
What would you do differently?:

Nothing
Run
  • 1h 33m 29s
  • 13.1 miles
  • 07m 08s  min/mile
Comments:

Strong run through tough conditions...Fought cramping through the whole run..able to hidrate enough to accelerate at end...Very good run...PR
What would you do differently?:

Nothing
Post race
Warm down:

Stretching..static

What limited your ability to perform faster:

Poor swim...need to work Nav and no wet suit swimming. Overall PR by 17 minutes beat last years time by 32 minutes..very happy about bike and run.

Event comments:

Late start to swim, Bike course unsafe..lake much worse than ocean due to high temps...not the best course...voluteers were great..post food below average ...pizze not great




Last updated: 2011-06-20 12:00 AM
Swimming
00:43:06 | 2112 yards | 02m 02s / 100yards
Age Group: 82/199
Overall: 653/1651
Performance: Bad
Suit: none - not allowed
Course: Clock wise..loop...pond water temp high no wet suits allowed for championship contenders...weeds bad and swimming into the sun on outbound
Start type: Run Plus: Waves
Water temp: 79F / 26C Current: Low
200M Perf. Bad Remainder: Bad
Breathing: Bad Drafting: Bad
Waves: Navigation: Bad
Rounding: Bad
T1
Time: 01:58
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
02:42:50 | 56 miles | 20.63 mile/hr
Age Group: 39/199
Overall: 228/1651
Performance: Good
Wind: Little
Course: Rolling Hills..Loop..very rough roads at the end..Tough Bike course overall.
Road: Potholes Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:47
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:33:29 | 13.1 miles | 07m 08s  min/mile
Age Group: 10/199
Overall: 87/1651
Performance: Good
Course: Flat course with some rolling hills..no shade or protection from sun
Keeping cool Good Drinking Just right
Post race
Weight change: %1
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 3