Ironman Lake Placid - TriathlonFull Ironman

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Lake Placid, New York
United States
World Triathlon Corporation
80F / 27C
Total Time = 12h 05m 34s
Overall Rank = 509/2556
Age Group = M30-34
Age Group Rank = 72/230
Pre-race routine:

PB & Jelly Toast, Coffee, Water
Up at 3:30 for breakfast. Laid down (didn't sleep) until 4:30, then put on tri-tats and headed to oval to put nutrition on bike and pump tires. Saw Tim and Angie and met Leslie Meyers and Jesse Donovan. Back to condo to meet up with GMMr's. Back to oval to drop off morning clothes bag (oops) and forgot to put flip flops in bag (oops)
Event warmup:

crossed chip mat with Krissie and swam to opposite shore. stayed back and listened to music while waiting for cannon. Felt oddly calm.
  • 1h 23m 46s
  • 4224 yards
  • 01m 59s / 100 yards

Slow but good swim for me. first 300 yards were peaceful then people everywhere with the anticipated punching and kicking from everyone. opened up a little between buoys, but got congested at buoys and at 500 yds when someone needed a boat. got to the cable on the return of second loop, but lots of people swam over me sideways while they were trying to find the cable.
What would you do differently?:

Train harder/faster. This swim was actually better than I expected given my current swim abilities. I left the water feeling ready for the day, not drained.
Transition 1
  • 08m 59s

Used peelers, they were great. Jogged to the oval, lots of people walking.
Got my own bag and had no volunteers to help me in transition.
Inside of tent was a zoo and very hot/humid. found a chair on an aisle near far end of tent. Took my time and made sure I checked all items off my list, read Krissie's note and off I went. Quick stop at urinal in tent. Got sunscreen from volunteer outside of tent. bike was waiting for me at the end of my rack...very cool. Turned garmin on and headed for bike out.
What would you do differently?:

Probably could move faster, but was intent on making sure I did everything I needed to. Push start on computer when I mount
  • 6h 17m 31s
  • 112 miles
  • 17.80 mile/hr

pushed power a little too hard on first lap trying to get around cyclists who were blocking very badly. descent was fun with course closed to traffic. had stomach issues (bloating) from the start. took in too much lake water in swim. had trouble getting liquid and food down for middle of race, but was able to finally get all infinit down before getting off the bike. took in water on course. got all gels, waffles and salt pills in except for one waffle. left knee pain started about mile 70-80. Lower back and neck got very uncomfortable on the second trip up from Wilmington.
Saw tons of family and friends on the course. Caught Krissie just after the first ausable out and back. trip up bears was incredible with fans and cheering.
What would you do differently?:

pace better. overall really happy with result though would have been nice to keep power where I wanted...that probably would have put me at 18mph. Also needed 2 trips to the port-o-let on the bike and stop at 1 water station to fill infinit.
Transition 2
  • 04m 55s

got to T2 and saw Luke right away. Saw Alex on the way to get my bag, tripped and almost impaled myself on the bag racks. Again checked my list, read Krissie's note and took off.
What would you do differently?:

hurry up, but again very happy with result
  • 4h 10m 24s
  • 26.2 miles
  • 09m 34s  min/mile

first 2 miles felt bad. stopped at port-o-let at mile 1 aid station. took inhaler. perform tastes like baby puke and sour milk, switched to coke and water and was pleased with the results. (best advise was Coke(angie) and Ice everywhere (yes in the shorts too)(from Jill)
running pace around 8:45 and walked all of the aid stations until mile 19 when I saw an outside chance to get under 12 hours. Tried like hell but climb into town by ski jumps on second lap took it out of me. Proud to not walk anywhere but aid stations...passed lots of people walking hills. needed another port-o-let stop on Mirror lake drive last lap, but was already over 12 hours so didn't care. Ice and Coke were great and we got very lucky with some clouds coming out on the run course (river road section mostly. Krissie caught me very quickly and put down a great run time.
What would you do differently?:

start off stronger. I took it easy for a while expecting the wheels to come off, but they never did. I could start out at a more comfortable pace and trust the training. Maybe less walking at the aid stations.
Post race
Warm down:

Crossed finish line where Krissie was waiting with medal. Alison and Rebekah caught me with Mark helping out too. Then Krissie resumed vomiting and so there was no warm down or chance to see my family (who I did pass at the end of the chute and got a huge boost.

What limited your ability to perform faster:

not training faster. again, met all of my goals and then some for my first. I got to the line healthy, had fun the entire day, and never hit the wall.

Event comments:

A very special day for me. Completing it with (ok after) my wife along with seeing so many family and friends along the course was amazing. Not sure if any race can ever top this. To many family and friends to name, but they all kept my spirits up for the whole race.

Last updated: 2012-04-10 12:00 AM
01:23:46 | 4224 yards | 01m 59s / 100yards
Age Group: 185/230
Overall: 1803/2556
Performance: Good
Suit: QR Sleevless Ultra John
Course: 2 loop rectangle with beach exit between loop 1 and loop 2
Start type: Wade Plus:
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 08:59
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
06:17:31 | 112 miles | 17.80 mile/hr
Age Group: 103/230
Overall: 749/2556
Performance: Good
Avg HR=144 bpm; Max HR=167 bpm Avg Power=168(think this is off from leaving Garmin for extra 8 hours. at end of bike, read 176 or 178. Remember being 2 watts over (180 goal) on first lap and 2 under at finish Max Power=705watts Avg Cadence = 78 rpm Nutrition=Infinit(90 oz in aeordrink+3bottles(1 dry) + 4 gu and 2 waffles. one at the top of each hour. then 1 salt pill at the bottom of each hour. drank water and discarded bottle at most aid stations
Wind: Headwind
Course: 2 loop course. first loop went well but needed to pass lots b/c slow swim. saw lots of drafting and blocking. second loop wind was strong up climb from Wilmington to LP
Road: Rough Dry Cadence: 78
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Too much
Time: 04:55
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:10:24 | 26.2 miles | 09m 34s  min/mile
Age Group: 38/230
Overall: 315/2556
Performance: Good
Ave HR=152 Max HR=179
Course: 2 loop out and back with 2 hills coming back into town. Aid stations every mile or so water and coke at each aid station. gu approximately every 4-5 miles and grapes towards end at one aid station.
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] 5