Ironman 70.3 UK 2012 - Triathlon1/2 Ironman


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Wimbleball Lake, Devon
United Kingdom
Ironman 70.3
14C / 57F
Overcast
 		Total Time = 6h 30m 8s
Overall Rank = 671/2000
Age Group = 35-39
Age Group Rank = 123/214
Swim
  • 39m 3s
  • 1900 meters
  • 02m 04s / 100 meters
Comments:

double cap good, pee in wetsuit to arm up.
What would you do differently?:

try and draft. do not flush out suit as water got trapped in ankles.
Transition 1
  • 08m 50s
Comments:

cold feet. do not flush wetsuit. 500m uphill run.
What would you do differently?:

have the right clothes. have arm warmers on.
Bike
  • 3h 28m 50s
  • 90 kms
  • 25.86 km/hr
What would you do differently?:

push a bit harder on flat sections. try and get more aero.
change gearing 2 more gears needed.
Transition 2
  • 03m 41s
Comments:

slow as still very cold, found it difficult to remov shoes. forgot to take off gloves.
What would you do differently?:

take off gloves, remove sunglasses unless it is sunny
Run
  • 2h 09m 44s
  • 21 kms
  • 06m 11s  min/km
Comments:

good slow start, steady and confortable pace.
quads in spasms, not used to hills.
What would you do differently?:

take on hydration earlier. started at lap 2 should start on lap 1.
Post race
Warm down:

shower. compression socks, drive to London and fly out.

What limited your ability to perform faster:

run speed, holding back for run. training in local conditioons. wrong clothes and first step up to this distance. nutrition about right gel every 45 minutes. dextro tablets every 10/15 mins. forgot chewing gum.

Event comments:

awful rain conditions and cold temperature the day before. great course, amazing support. a life experience. Brutal!


Profile Album


Last updated: 2012-04-03 12:00 AM
Swimming
00:39:03 | 1900 meters | 02m 04s / 100meters
Age Group: 136/214
Overall: 833/2000
Performance: Average
Suit: orca Equip
Course: out across and back 1 lap
Start type: Deep Water Plus: Waves
Water temp: 14C / 57F Current: Medium
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 08:50
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
Biking
03:28:50 | 90 kms | 25.86 km/hr
Age Group: 105/214
Overall: 550/2000
Performance: Good
Wind: Some with gusts
Course: 2 laps. 52 hills. hills to start then 3 big hills in last third of each lap
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 03:41
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal
Running
02:09:44 | 21 kms | 06m 11s  min/km
Age Group: 138/214
Overall: 759/2000
Performance: Below average
Course: 3 laps. hilly, brutal descent, lots of mud and hills
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5