Ironman 70.3 Rhode Island - Triathlon1/2 Ironman

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Providence, Rhode Island
United States
World Triathlon Corporation
90F / 32C
Total Time = 5h 29m 18s
Overall Rank = 206/1100
Age Group = 45-49
Age Group Rank = 13/69
Pre-race routine:

Ran parts of the course Saturday afternoon, to get a feel for the hills. Ended up running about 5 miles. Dinner was Ziti and meatballs, with a Greek salad.

Event warmup:

No real warm up. Beach swim start, but had a chance to get wet and defog the goggles. For once I wasn't one of the last waves, 6th wave for this race.
  • 36m 28s
  • 2112 yards
  • 01m 44s / 100 yards

Sighting/navigation was much better. Water was calm. Heading out at one point, glare was pretty bad, could only see people in front and the tree line.
What would you do differently?:

Not much. Pushed it a little harder compared to previous events, but also worked on gliding more.
Transition 1
  • 03m 42s

Need to work on getting into shoes on the bike. This is becoming a limiting factor.
What would you do differently?:

Work on getting into shoes/new tri shoes on the bike.
  • 2h 42m 14s
  • 56 miles
  • 20.71 mile/hr

A friend/budding triathlon coach/trainer suggested I back off the bike a bit to save more for the run, based on my results from Eagleman. Since this course is much hillier than EM, I couldn't really compare them, and decided to try again for 80% FTP. Ended up at 209 Watts avg power for this course, or 76% of FTP. Golden Cheetah showed however 12% aerobic decoupling, where EM was less than 1% decoupling, with an average power of 214. So I need to figure out if that was from the hill work, or lost fitness.
What would you do differently?:

Still thinking about this; backing off some more, need to evaluate timing and what I would need to make up on the run to account for time lost on the bike. Also need to get an honest update on FTP, with fresh legs.
Transition 2
  • 01m 46s

Had to just about PANIC STOP to dismount; almost blew through the dismount area. Seemed a bit small, but it was also a carbon-wheel brake-suckiness thing.
What would you do differently?:

Other than looking at tri shoes and going sockless, not much
  • 2h 05m 8s
  • 13.1 miles
  • 09m 33s  min/mile

Felt like a negative split, but in reality it looks like a bucket-split; fast at the end and beginning. Too much walking again. This was a combination of heat and fatigue. During the first loop, gave serious thought, if only for a few minutes, of DNF'ing, since I had no shot at sub-5. Towards the end of the bike course, I was doing the math, and at that point if I could have held onto to an 8 minute run pace, 5 hours was doable. But after the first mile, it seemed pretty obvious an 8 minute pace was not going to happen. Looking at the splits, I was actually in second place coming off the bike, but then was 26th for the run. So it all ended there, and I dropped to 13 in the AG.
What would you do differently?:

Consider again backing off on the bike. Also consider an early long walk, with time to cool down, to possibly get fresh enough to run the rest.
Post race
Warm down:

Perform and water, stretched, and just laid down for a few minutes.

What limited your ability to perform faster:

Legs on the run.

Event comments:

ROADS: A lot has been said about the road course and the conditions of the streets. I was ahead of most of the pack, and didn't see the graveyard of equipment and tires that others behind me saw. There were definitely some questionable areas, and I got a bit nervous for my rims, but the Boyd wheels held up fine. Having the mountain bike background certainly seemed to help.

Last updated: 2011-11-17 12:00 AM
00:36:28 | 2112 yards | 01m 44s / 100yards
Age Group: 8/69
Overall: 172/1100
Performance: Good
Suit: Tri suit
Course: This course seemed to open up much better than my last race, not sure why. Sighting was much better, so maybe I found fewer swimmers. Started out pushing fairly hard, then settled into a nice rythmn.
Start type: Run Plus: Waves
Water temp: 82F / 28C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 03:42
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
02:42:14 | 56 miles | 20.71 mile/hr
Age Group: 2/69
Overall: 110/1100
Performance: Good
Golden Cheetah showed aerobic decoupling at 12%. Not good, unless this was due to hills.
Wind: Some
Course: Course was pretty well marked, and traffic control worked well at intersections. A couple exceptions in the last few miles, a four way stop intersection that had no one regulating traffic. The last few miles were fairly rough, and the mountain bike background came in handy.
Road: Potholes Dry Cadence: 83
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Too hard Drinks: Just right
Time: 01:46
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:05:08 | 13.1 miles | 09m 33s  min/mile
Age Group: 26/69
Overall: 0/1100
Performance: Average
Felt like a negative split, but it was more of a bucket-split; faster at beginning and end. Some of this may have been from hills. 2.3 mi 2.3 mi 18:05 3:42:15 7:51/mi 6.5 mi 4.2 mi 41:53 4:24:08 9:58/mi 8.8 mi 2.3 mi 25:10 4:49:18 10:56/mi 13.1 mi 4.3 mi 40:00 5:29:18 9:18/mi
Course: Two "loops", consisting of out an backs, so a spectator would see someone four times. A long, steep hill after the first mile. Good water/nutrition stops.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Good
Race evaluation [1-5] 4