Ironman 70.3 Hawaii - Triathlon1/2 Ironman

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Kohala Coast, Hawaii
United States
World Triathlon Corporation
85F / 29C
Total Time = 5h 22m 35s
Overall Rank = 259/1513
Age Group = 50-54
Age Group Rank = 15/105
Event warmup:

beach warmup run, and swim.
  • 37m 22s
  • 2112 yards
  • 01m 46s / 100 yards

Absolute chaos on the swim. I don't think anyone knew where the heck they were going. I almost gave up on the first buoy things were so nasty and crazy. People got spread out super far after the turn to the outer part of the circle, and criss crossing the masses because of confusion. This led to a lot of squeeze outs & people clawing and kicking each other all the way. So much for Aloha swimming. It was not a fun swim IMHO. the loose buoy messed up everyone, apparently and the gusty winds kicked up the chop.. Did not see many (Or any) lifeguard/volunteers herding us. Lots of people turning way too far out. Just a crazy swim, and was damn glad to be done with it.
Transition 1
  • 04m 26s

decent attempt to run from the beach to transition, and minimal fumbling around to get out to the mount line.
  • 2h 45m 34s
  • 56 miles
  • 20.29 mile/hr

I knew I was in for a tough day at about 8 miles into the bike. The winds were surprisingly strong so early in the ride. They didn't let up, sometimes headwind, and mostly gusty cross winds. By far the hardest to deal with were the cross winds. This continued all the way to Hawi. To make it more fun, it rained hard on us for about 8 miles from Hawi, which of course plagued us on the return. Wind gusts estimated at 40+ in places, blowing the bikes all over. Eating, grabbing bottles were ridiculous ideas, and passing became a risk. Held on in the aero bars as best as possible, and a few points just too damn scary. My 404 front was just all over the road at times. Amazing how much this takes a toll on your core muscles fighting the side to side gusts.

Yet, managed to pull off a decent bike, but not as good as I hoped.
What would you do differently?:

Ride regular front wheel in conditions like this. 404 was too much.
Transition 2
  • 02m 27s

fairly fast T2. Self rack this year. Long run in thick grass to the exit.
  • 1h 52m 46s
  • 13.1 miles
  • 08m 37s  min/mile

Wish I had a little more gas, but the winds exhausted me on the bike.
Although not as hot this year, the high winds made it very hard to run well.
Some parts were give and take, going into the wind on a downhill and then being pushed from behind on the uphill, but other sections were just extra hard because of the wind.
Post race
Warm down:

ate my Ironman hamburger with gusto!

What limited your ability to perform faster:

strength to handle the wind conditions.

Event comments:

Amazing event, very challenging this year due to the extreme winds.
Being my third Hawaii 70.3, it was a humbling experience compared to the first two. Although I managed to be within a minute of my last year's time, there wasn't much I could in terms of PR. Mentally I feel I PR'd but the clock tells all.

Last updated: 2012-06-04 12:00 AM
00:37:22 | 2112 yards | 01m 46s / 100yards
Age Group: 29/105
Overall: 484/1513
Suit: 2 piece
Course: clock wise oval, single loop.
Start type: Wade Plus: Shot
Water temp: 78F / 26C Current: High
200M Perf. Average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation:
Rounding: Below average
Time: 04:26
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:45:34 | 56 miles | 20.29 mile/hr
Age Group: 13/105
Overall: 260/1513
Wind: Cross-winds with gusts
Course: Out to Hawi and back. Single loop.
Road: Smooth Wet Cadence: 98
Turns: Cornering:
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
Time: 02:27
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal
01:52:46 | 13.1 miles | 08m 37s  min/mile
Age Group: 15/105
Overall: 259/1513
Performance: Good
Course: mixed terrain. golf course cement path, and thick grass. asphalt roads, and dirt roads.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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