Ironman 70.3 Eagleman Triathlon - Triathlon1/2 Ironman


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Cambridge, Maryland
United States
Columbia Triathlon Association
90F / 32C
Sunny
Total Time = 5h 04m 45s
Overall Rank = 318/2379
Age Group = M35-39
Age Group Rank = 52/208
Pre-race routine:

Because Eagleman is somewhat of a hometown race, I didn't head out to the Eastern Shore until mid afternoon. Went to the pool with the family and swim a few hundred meters for one last swim. Got to packet pickup around 4:00 or so, checked in, racked bike, and headed to Fenwick Island to stay with my aunt and uncle (I brought my cousin along as my cheering section).

As is becoming custom, terrible nights sleep, up at 3:45, fixed my bottles, had a banana, EFS, and bagel with peanut butter and out the door by 4:15. Grabbed coffee along the way and made it to the shuttles about 5:30. Easy trip over to the park, dropped my stuff off, hit the bathroom, back to transisition and then wait for the 7:34 start.
Event warmup:

Just relaxed a bit, sunscreened/safesea'd up, and watched the Pros roll into transition.
Swim
  • 30m 41s
  • 2112 yards
  • 01m 27s / 100 yards
Comments:

Pretty pleased with the swim. The only problem I had was moving away from the bouys a bit. I could have worked to stay closer, but the swim never felt very hard and since we could wear a wetsuit, I cruised through it.
What would you do differently?:

Not much...sight a bit better, maybe even swim harder, but this is a long day so not sure how much time I could really pick up by swimming harder
Transition 1
  • 02m 22s
Comments:

Pretty uneventful T1. Wetsuit slipped off fairly quickly and I was out and on the bike. Had a hard time clipping shoes in pre-race so just put them on in transition and ran out with them. May have saved a few seconds, but didn't turn into a big deal.
What would you do differently?:

Move faster maybe...I'm pretty happy with this.
Bike
  • 2h 43m 46s
  • 56 miles
  • 20.52 mile/hr
Comments:

Bike is certainly my weak point, but it is getting better. The goal was to hit 20 mph average and I got there pretty easily. If not for the headwind the last 10-15 miles, I may have been able to get closer to 21 mph average. That said, I wanted to go sub 2:45 on the bike and I did. There is still room for improvement.

Since this is a very flat course, nothing very exciting happened along the way. Just tried to race my race and try to keep my heart rate in check. Not sure why, but post swim my heart rate is always soaring. Took about 30 minutes or so to get it back down to the lower 140s.
What would you do differently?:

Not much this time I don't think. Over all pretty pleased with my effort and pacing. Nutrition and hydration was good
Transition 2
  • 02m 2s
Comments:

The only hiccup I had in T2 was I forgot to grab my Garmin. I turned it on, put my shoes on, hat on, ran out...made it 20 feet and realized I forgot it, thought about turning around, but then said screw it.
What would you do differently?:

Not much...found rack easily and I was in and out pretty quickly.
Run
  • 1h 45m 54s
  • 13.1 miles
  • 08m 05s  min/mile
Comments:

Well, despite the heat, this years run at Eagleman went MUCH better than last year. I ran the entire first half of the course and then only walked the water stops after mile 8. I knew I was getting more and more dehydrated and I knew it would be in my best interest to take as much water/ice/gatorade/coke as I could. I felt reasonably well and the last couple miles were not the grind that they were last year. The final mile felt pretty good too.
What would you do differently?:

Not much...I felt pretty good about my effort and nutrition. Overall I'm pretty happy with my entire race
Post race
Warm down:

Walk around a bit...sit in the shade

What limited your ability to perform faster:

I could have always trained more. But overall I am pretty happy. 37 minute PR from last year so I really can't complain. I had a BIG goal of sub 5 hours and I came pretty darn close to getting there. No reason I can't do it at the next 70.3 I do!

Event comments:

The only complaint was the heat!




Last updated: 2012-04-10 12:00 AM
Swimming
00:30:41 | 2112 yards | 01m 27s / 100yards
Age Group: 31/208
Overall: 244/2379
Performance: Good
Suit: Xterra Full
Course: Rectangle - out, right turn, back.
Start type: Deep Water Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:22
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:43:46 | 56 miles | 20.52 mile/hr
Age Group: 90/208
Overall: 537/2379
Performance: Good
Wind: Some
Course:
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 02:02
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:45:54 | 13.1 miles | 08m 05s  min/mile
Age Group: 52/208
Overall: 318/2379
Performance: Good
Course: Out and back
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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