Ironman 70.3 San Juan - Triathlon1/2 Ironman


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San Juan, PR
Puerto Rico
BN Sports, LLC.
84F / 29C
Sunny
Total Time = 5h 52m 37s
Overall Rank = 428/1087
Age Group = 40-45
Age Group Rank = 83/192
Pre-race routine:

Wake up, have yogurt parfait, apply suntan, get to transition, set up bike, go back to hotel to nap/calm down, walk to race start.
Event warmup:

Walk to race start and swim/wade for 3 minutes
Swim
  • 37m 53s
  • 2112 yards
  • 01m 47s / 100 yards
Comments:

Was a nice easy swim. Not my fastest, but since I was worried, I was pretty happy. I got out feeling good and not tired. I wonder how much pushing would have helped?
What would you do differently?:

Swim more.
Transition 1
  • 04m 53s
Comments:

LONG run from the swim finish to transition. I am actually happy with my transistion time.
What would you do differently?:

Run harder? I was smooth and did OK getting my gear on in T1.
Bike
  • 2h 39m 32s
  • 55.92 miles
  • 21.03 mile/hr
Comments:

I felt wobbly when I first got on the bike. Not sure if it was lack of recent riding, or my set up is too aggressive for me when I first get out of the water.
I didn't ride my plan for the first 30 minutes, and suffered for it the last 30.
Course was VERY scenic. Some rough parts in the road. I even lost my snickers bar due to bumps on one downhill. Saw a fair number of dead iguanas, big suckers too. That was kind of cool.
What would you do differently?:

More long rides. I have the power I want, but not the endurance.

Also, I need to have a new plan for the heat. I felt a little nauseous during the ride and backed off on my drinking, but by then the damage is done.

I ate 2/3 of a snickers, a sleeve of cliff bloks and about 1 scoop of perpetuem. Drank at least 2 aero bottles worth of water. Got water at every chance (4 times).
Transition 2
  • 01m 47s
Comments:

Not too bad. Big transition area. Ran while getting geared up, plus I had to take a bathroom break.
What would you do differently?:

Not much. I could stand to put on socks, so that was a good sign.
Run
  • 2h 28m 32s
  • 13.05 miles
  • 11m 23s  min/mile
Comments:

WOW. I guess I had OK run fitness, considering that this was only 28 minutes slower than I wanted.
I was suffering the ENTIRE TIME. My quads were cramping right off the bike. i had to stop at EVERY water station, and walked a TON.
I did use my ice bandanna, and I think that helped. It took time to fill up, but it was worth it. The heat was brutal, and I felt it every step.
The course was beautiful, as much as I was able to stay focused enough to see, and I like loop courses because it lets you plan a little.
What would you do differently?:

Run slower...I know it sounds silly, but I should have been running 10:30's from the start. I think that would have helped eliminate the 13 minute miles.
Also, I could have done without the .5 mile walking pity party I threw for myself at mile 6.
My lips were tingly by the finish, which was weird.
Post race
Warm down:

Fall down on grass and laugh at my stupidity/happiness to be done.
Ate a cookie, drank some water, got my bike and walked to hotel.

What limited your ability to perform faster:

Training. I REALLY needed more bike volume.

Event comments:

This was a great race. Of course, it was made even better since there WERE chocolate chip cookies at the finish, which is a major concern of mine.
I would do this again, and it has me motivated for my next one in 3 weeks.




Last updated: 2011-12-27 12:00 AM
Swimming
00:37:53 | 2112 yards | 01m 47s / 100yards
Age Group: 0/192
Overall: 0/1087
Performance: Good
Suit:
Course: Short out and long back. T1 in a different place than swim start. Start was an easy walk from a couple of hotels, including ours, which made for a relaxing morning.
Start type: Wade Plus: Waves
Water temp: 79F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 04:53
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
02:39:32 | 55.92 miles | 21.03 mile/hr
Age Group: 0/192
Overall: 0/1087
Performance: Average
Wind: Little
Course: Out about 8 miles and then two loops and then back. Rolling hills with small inclines and a couple of highwy overpasses.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:47
Overall:
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
02:28:32 | 13.05 miles | 11m 23s  min/mile
Age Group: 0/192
Overall: 0/1087
Performance: Below average
1 9:37 2. 10:22 3-4. 19:29 5 11:32 6 13:15 7 9:38 8 12:00 9 12:21 10 10:11 11 13:59 12 11:47 13.1 13:28
Course: Two loops from stadium to old town san juan. BEAUTIFUL HILLY HOT
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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