Ironman 70.3 Syracuse - Triathlon1/2 Ironman


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Syracuse, New York
United States
World Triathlon Corporation
Sunny
 		Total Time = 6h 01m 10s
Overall Rank = 578/1224
Age Group = M35-39
Age Group Rank = 84/156
Pre-race routine:

Woke up at 4:15, at the course by 5am. Ate a banana, Greek Yogurt, bagel, G1 Perform 15 min before start.
Event warmup:

1 Mile Run
Swim
  • 34m 59s
  • 2112 yards
  • 01m 40s / 100 yards
Comments:

Great swim, felt really strong and consistent
What would you do differently?:

Start at the front of my wave instead of the back - my last two races have shown I no longer need to start in the back, lost some time fighting through those in front of me.

Push a little harder on the final third of the swim.
Transition 1
  • 03m 40s
Comments:

First time trying a flying start with shoes already on the bike, went smooth but need to make it happen a little faster.

Long run from swim to transition - 500m
What would you do differently?:

need to get a tri-suit, bike jersey got stuck when putting it on wet.
Bike
  • 2h 58m 6s
  • 56 miles
  • 18.87 mile/hr
Comments:

Felt good on the bike and hit my goal of 19mph just about right on. Pleased with sub-3hr time.
What would you do differently?:

Need to add aero bars and keep increasing time on the bike to ge my average over 20
Transition 2
  • 02m 1s
Comments:

Good transition, not much to add.
What would you do differently?:

Freeze a water bottle and leave in transition, warm water wasn't that satisfying
Run
  • 2h 22m 25s
  • 13.1 miles
  • 10m 52s  min/mile
Comments:

Miserable run, worst half I've ever run. Walked all the hills and then some. Course was hot.
What would you do differently?:

More time with post bike long runs. Need more salt intake.
Post race
Warm down:

Walk, swim in lake.

What limited your ability to perform faster:

Heat, need more training.

Event comments:

Great race, already considering it for next year.




Last updated: 2012-06-25 12:00 AM
Swimming
00:34:59 | 2112 yards | 01m 40s / 100yards
Age Group: 47/156
Overall: 349/1224
Performance: Good
Suit: Xterra Sleeveless Vortex2
Course: 3 side sides of a rectangle
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 03:40
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:58:06 | 56 miles | 18.87 mile/hr
Age Group: 64/156
Overall: 435/1224
Performance: Good
Wind: Some
Course: Good Course, gained 1100 feet in elevation in miles 2-12 then generally came down. Lots of little rollers throughout.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 02:01
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
02:22:25 | 13.1 miles | 10m 52s  min/mile
Age Group: 84/156
Overall: 578/1224
Performance: Bad
Course: Hilly, to big hills along course
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
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] 4