Ironman 70.3 Augusta - Triathlon1/2 Ironman


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Augusta, Georgia
United States
World Triathlon Corporation
70F / 21C
Overcast
 		Total Time = 5h 37m 38s
Overall Rank = 1238/3355
Age Group = 40-44
Age Group Rank = 230/507
Pre-race routine:

Woke up really early. Ate bagel & PB. packed up transition stuff. Did #2 4 times.
Event warmup:

Peed in the porta-potty. Peed on the grass. Peed in my wetsuit in line for the start.
Swim
  • 25m 39s
  • 2112 yards
  • 01m 13s / 100 yards
Comments:

Started at the very front. Swam with the swimmers for a bit. Then found myself in no mans land between the swimming gods and humans. Caught up to the stragglers from the wave in front after about 8 minutes. EVERY SWIM SHOULD BE DOWNSTREAM!!!
What would you do differently?:

Nothing.
Transition 1
  • 03m 32s
Comments:

Great transition. Could have only cut time if I was a faster runner. The run from the swim exit to transition is at least 1/4 mile. This race is a 70.6.
What would you do differently?:

More swim/run training?
Bike
  • 2h 54m 2s
  • 56 miles
  • 19.31 mile/hr
Comments:

This was a full MPH faster than I hoped to go.
What would you do differently?:

Bike fit & flexibility work to help SI Joint issues. Nothing different in the bike. Took in 1200 calories. A little more would not have been a problem.
Transition 2
  • 01m 39s
Comments:

Couldn't transition much faster.
What would you do differently?:

Nothing.
Run
  • 2h 12m 46s
  • 13.1 miles
  • 10m 08s  min/mile
Comments:

I had a nice steady, manageable pace going. Unfortunately it was a 10 minute mile instead of a 9 minute mile.
What would you do differently?:

Lose weight. Hard to run fast when you weigh nearly 200 lbs.
Post race
Warm down:

Got beer. Got pizza. Found teammates. Headed out to find my wife. Got my bike. Showered. Headed back out to find my wife again. Got a bandaid for her.

What limited your ability to perform faster:

My weight. I wish that I had been 10lbs lighter and just as strong.

Event comments:

Overall, a well-supported well-run race in a town that welcomed the racers. They got the food tent right. Finish chute was well done. No real entertainment (dj, band?) at the finish. But the organization of the race was impeccably orchestrated. And a downstream swim!




Last updated: 2012-06-11 12:00 AM
Swimming
00:25:39 | 2112 yards | 01m 13s / 100yards
Age Group: 52/507
Overall: 312/3355
Performance: Good
Suit: Sleeveless
Course: Downstream river.
Start type: Deep Water Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding:
T1
Time: 03:32
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:54:02 | 56 miles | 19.31 mile/hr
Age Group: 204/507
Overall: 1026/3355
Performance: Good
0 to 30.8 miles - 20.3 mph 30.8 to 56 - 18.21
Wind: Some
Course: Gently rolling terrain. Many gentle but extended hills. Never felt that I wanted another gear.
Road: Rough  Cadence: 86
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:39
Overall:
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:12:46 | 13.1 miles | 10m 08s  min/mile
Age Group: 230/507
Overall: 1238/3355
Performance: Average
Pace varied from 9:20 to 10:50.
Course: Two lap super flat zig-zag through Augusta GA - Downtown & Old Town. Bonus (sarc) - You get to see the finish 5 times before the end!
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
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5