Ironman Lake Placid - Triathlon

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Lake Placid, New York
United States
World Triathlon Corporation
74F / 23C
Total Time = 15h 34m 5s
Overall Rank = 1959/2500
Age Group = 50-54
Age Group Rank = 0/242
Pre-race routine:

Had breakfast bar and coconut water sipped on sports drink up to start.
Event warmup:

Little swimming in the cove.
  • 1h 17m 35s
  • 4224 yards
  • 01m 50s / 100 yards

Took it pretty easy to make sure I was set up for a good day.
What would you do differently?:

Transition 1
  • 11m 49s

walked run to avoid slipping. Had to use bathroom to pee to avoid stopping on the bike.
What would you do differently?:

  • 7h 40m 45s
  • 112 miles
  • 14.58 mile/hr

Started with some gut issues and backed off on food, but after some time on the flats I was fine I thought. I began to cramp after the first accent back to town. I felt fine and was keeping up with one bottle per aid station, but I needed more. I doubled my salt pills and bottle intake and tried taking it easy to avoid locking up. I was always on the edge of cramping so kept the effort low to make sure I could finish. I didn't pee until transition.
What would you do differently?:

Needed to stop re-hydrate if I don't pee after 3 hours. Stop and stretch cramps instead of just keep going slow.
My Joule got messed up between putting it in my bike bag and starting so my readings were changed. I should have stopped and fixed it, but I got it close enough and kept riding. I wish you could lock the setting on that thing. Turns out it didn't matter too much since I had to back off due to cramping.
Transition 2
  • 08m 45s

All was fine, but the order in my bag was wrong. Not a big deal.
What would you do differently?:

  • 6h 15m
  • 26.2 miles
  • 14m 19s  min/mile

Started out feeling good. I thought I caught up with my hydration so the run out was good doing slow .5 mile runs keeping around 12:30 pace. I knew I could walk it, but I felt pretty good since I didn't use much effort on the bike. I planned to walk up all the big hills, but running up the smaller hills on the way back made my hamstring begin to cramp. After jogging out the second time it got worse so I started walking. Last few miles were tough because I of blisters from walking.
Nutrition seemed fine. I was plenty hydrated and was doing plenty of sodium and chicken broth. I was keeping with the overall focus to be careful and disciplined. I did not want to take risks that would cause me to lock up. I saw several people with locked up legs limping in and that is not what I wanted.

What would you do differently?:

Should have tried some stretching, but I wanted to keep on going and just finishing.
Needed to change my run gear to avoid some chaffing issue in the southern regions.
Somehow I hit lap on the bike so the run computer was messed up.
Post race
Warm down:

Walked to massage tent. Walked to bar and had a couple Guiness and some pizza with my family. Did an ice bath.

What limited your ability to perform faster:

Cramping and lack of run training

Event comments:

I Loved Lake Placid and would do it again.

Last updated: 2011-08-10 12:00 AM
01:17:35 | 4224 yards | 01m 50s / 100yards
Age Group: 104/242
Overall: 1313/2500
Performance: Good
Fist split was 36:20 second slower 41. Didn't draft as well second time.
Course: great water flat and clear.
Start type: Plus:
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 11:49
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
07:40:45 | 112 miles | 14.58 mile/hr
Age Group: 177/242
Overall: 1951/2500
Performance: Below average
3:40 first lap, 4:00 second. Averg Power 120 Normalized at 140 with a 1.20 VI.
Wind: Headwind with gusts
Course: Hilly with wind and heat building on the second loop.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 08:45
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
06:15:00 | 26.2 miles | 14m 19s  min/mile
Age Group: 166/242
Overall: 1959/2500
Performance: Below average
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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] 5