Port Macquarie Half Ironman - Triathlon1/2 Ironman


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Port Macquarie, New South Wales
Australia
77F / 25C
Sunny
Total Time = 6h 36m 5s
Overall Rank = 492/602
Age Group = 25-29
Age Group Rank = 70/88
Pre-race routine:

Woke up an hour and a half before the race and had yogurt and granola for breakfast. Same breakfast everyday for months so just sticking with the norm.
Event warmup:

Stretching
Swim
  • 41m 48s
  • 2078 yards
  • 02m 01s / 100 yards
Comments:

First salt water race. Definitely the straightest Ive ever swam in open water so very happy with that.

Some chafing after halfway, caused some discomfort.
What would you do differently?:

Apply vaseline before the swim :)
Transition 1
  • 05m 59s
Comments:

Still a slow T2 but coming down drastically from my 1st two races.
What would you do differently?:

Nothing
Bike
  • 3h 34m 51s
  • 56.05 miles
  • 15.65 mile/hr
Comments:

Wow there was some hills. Took a drive on the course the night before which definitely helped with mental preparation.

Walked matthew flinders drive, just ran out of gears.

Took a bathroom break on lap 2.

Wind picked up for the 2nd lap making the retuen to port a lot slower. Started cramping with about 8k left, had to slow down and stretch it out. Cramped again in one leg with 1k to go but it was all downhill so pedalled one-legged back into town. Got off the bike and was very happy to find the cramp was not in a running muscle.
What would you do differently?:

More hill training.

Ran out of fluid for the last few k's so need to plan ahead more for that.
Transition 2
  • 06m 29s
Comments:

Again took a good chunk of time off my first races.

Changed from tri shorts to underwear/running shorts as I was worried about chafing.


Run
  • 2h 06m 58s
  • 13.11 miles
  • 09m 41s  min/mile
Comments:

Knew the whole time that if I ran at my training pace I would equal my PR, so that definitely helped my motivation.

When the clouds were not covering it was hot. Hotter than my training runs which meant I was taking in more water than planned at aid stations. I felt that slowed me down. Had to keep my pace lower than I would have wanted for the first half due to holding off stomach cramps.
What would you do differently?:

Work on running through the aid stations, or at least go right back to running after re-hydrating.
Post race
Warm down:

Walk around. Free post-race massage in the finishers area.

What limited your ability to perform faster:

Low training volume. Also the most unstructered ive had my training for a race.

Weight aswell. Im nearly 10 pounds heavier than my previous race weight. Training & diet just wasnt what it should have been.

Event comments:

Overall I PR'd at this distance, by 4 minutes. But my previous PR was at IM 70.3 florida and this course was a lot harder so Im happy with that.




Last updated: 2011-09-01 12:00 AM
Swimming
00:41:48 | 2078 yards | 02m 01s / 100yards
Age Group: 81/88
Overall: 563/602
Performance: Good
Suit: No
Course: Deep water mass start. Out and back.
Start type: Deep Water Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 05:59
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
03:34:51 | 56.05 miles | 15.65 mile/hr
Age Group: 76/88
Overall: 550/602
Performance: Average
Wind: Some
Course: 2 laps out and back. Very hilly through port macquaire, then some rollers, then flat.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 06:29
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:06:58 | 13.11 miles | 09m 41s  min/mile
Age Group: 70/88
Overall: 492/602
Performance:
Course: 2 lap out and back, with hills
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks?
Post race activities:
Race evaluation [1-5]