Ironman 70.3 Augusta - Triathlon1/2 Ironman


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Augusta, Georgia
United States
World Triathlon Corporation
75F / 24C
Overcast
 		Total Time = 4h 31m 54s
Overall Rank = 79/3300
Age Group = 30-34
Age Group Rank = 22/
Event warmup:

Walked 1.2 miles from transition to the swim start.
Swim
  • 26m 23s
  • 1931 meters
  • 01m 22s / 100 meters
Comments:

Even with a wide start it took a few hundred meters to find some open water to swim my own race.
Savannah River is beautiful and clean; easily 10 feet of visibility in the water
Transition 1
  • 03m 29s
Comments:

Wetsuit strippers were great.
It was a somewhat long run to transition from swim exit, T1 times look long here.
Bike
  • 2h 30m
  • 56 miles
  • 22.40 mile/hr
What would you do differently?:

Nothing, had a solid, well executed bike ride.
Transition 2
  • 01m 26s
Comments:

Again, long transition area, so no issues here. This was a fast transition.
Run
  • 1h 30m 19s
  • 13.1 miles
  • 06m 53s  min/mile
Comments:

Half of each loop had great spectator support, the other half was pretty quiet.
Aid stations were great and well stocked, but some got overloaded in my second lap due to volume of runners. Despite this I was still able to get everything I needed.

No nutrition on the run, just water for me today. I may have overloaded calories on the bike. I faded in the last 3 miles, which is not my typical run performance. I gave up 3 age group places in those three miles as well, which is also not normal for me. Despite this, I finished the race totally spent.
What would you do differently?:

Eat a little less on the bike so there is room for nutrition on the run.
First two miles were a little too fast which probably affected my final 5k performance.
My target is always sub-1hr30min for a half Ironman
Post race
Event comments:

New personal record at this distance!!!




Last updated: 2012-07-07 12:00 AM
Swimming
00:26:23 | 1931 meters | 01m 22s / 100meters
Age Group: 0/
Overall: 0/3300
Performance: Good
The swim was a gift. This was the fastest/easiest half-Ironman swim due to the down river (with decent current) swim.
Suit: Sleeveless wetsuit
Course: Point-to-point, downriver swim
Start type: Deep Water Plus: Waves
Water temp: 76F / 24C Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 03:29
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:30:00 | 56 miles | 22.40 mile/hr
Age Group: 0/
Overall: 0/3300
Performance: Good
First 31 miles averaged: 23.6mph Second 25 miles averaged: 21.1mph The second half was more rolling than the first, and I saw a similar trend for average speeds with many other athletes.
Wind: Some
Course: Gently rolling. The hills are great if you know how to ride them. Focus on maintaining power down the hills and spinning up the next hill. I was in the big ring the entire course, but used almost my entire rear sprocket.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:26
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:30:19 | 13.1 miles | 06m 53s  min/mile
Age Group: 0/
Overall: 0/3300
Performance: Average
Course: 2 loops snaking through the city. Totally flat course.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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] 4