Ironman Cairns - Triathlon


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Cairns, Queensland
Australia
USM Events
24C / 75F
Precipitation
Total Time = 14h 16m 16s
Overall Rank = 942/1143
Age Group = 35-39
Age Group Rank = 158/177
Pre-race routine:

Had a family BBQ with my sisters and cousins and their families on the Saturday. Had a few beers to help me relax. Woke up early on the Sunday before the alarm, had a big breakfast planned but only managed a bowl of muesli, a banana and some orange juice. Knowing that there would be a two hour wait from when I dropped off my water bottles and bike / run bags, I thought I'd take along a protein shake but I think nerves got the better of me and I simply didn't want it.
Event warmup:

Sat on the rock wall watching the sunrise and the 70.3 guys swim start.
Swim
  • 1h 38m 9s
  • 3800 meters
  • 02m 35s / 100 meters
Comments:

Managed to get in the water a few mins before the start, unlike many others still standing on the pier after the gun went off. Started as well as you can swim in a washing machine, arms, legs and bodies everywhere. Managed to find some clear space eventually. I'm amazed at how people can compete at an Ironman level and yet can't navigate or swim freestyle continuously. I got kicked in the chest a few times by breaststrokers or swam over in front of by people who simply couldn't navigate.
Despite that, I swam comfortably, breaking down the swim 1 buoy at a time. First lap went rather well while the 2nd lap got a bit choppy as the wind had picked up by then, something to look forward to on the bike.
What would you do differently?:

Never my strong leg I probably need to hit the pool twice a week, not just the once.
Transition 1
  • 10m 7s
Comments:

I mostly walked from the swim exit to the change tent, I was in no rush as this was going to be a long day. Got changed, walked to my bike and continued to walk out of transition to the bike mount.
What would you do differently?:

Nothing, kept calm and relaxed.
Bike
  • 6h 29m
  • 180 kms
  • 27.76 km/hr
Comments:

Felt right at home on the cycle course, was being careful not to push too hard going out as I was being mindful of the wind coming back. As predicted the wind had really picked up for the last 50km ride back to T2, so figured I'd settle for an avg 30km/hr out and about a 27.5km/hr back. That was all going to plan until the 150km mark when my bar end shifter came loose and came out, leaving me with no gears except the front chain ring. Not wanting to wait for a mobile mechanic, I decided to suck it up and crank the hills coming back. Not the easiest thing to do in a howling headwind. Managed to limp back to T2 in about 2hrs, avg roughly 25km/hr. That'll do!
What would you do differently?:

I rode pretty well, happy with the ride even with my mechanical issues. Definitely think I could manage sub 6hrs at Busselton.
Transition 2
  • 08m 6s
Comments:

Glad to get off, gave my bike to the catcher and walked my way through to the change tent. Took my time, went to the loo for the first time, grabbed a banana and some electrolyte then walked out of transition.
What would you do differently?:

Nothing, once again felt relaxed for the run
Run
  • 5h 50m 54s
  • 42.2 kms
  • 08m 19s  min/km
Comments:

Stuck to my plan, run from aid station to aid station then walk 2 mins through the station. Every aid station I would grab a banana, electrolyte and cool myself down with a splash of water. I felt like I found my legs from about 10km to 28km. At 28km I had to stop and strap on some bandaids as I could feel blisters starting to come on. I literally had to strap them on with strapping tape as my feet were wet and nothing would stick. Then as any Ironman will know, that last 10km or so, is HARD! I could hear all those voices that had wished me well inside my head, so for that, I thank you all as it helped me dig deep, push through the pain and keep on going. I walked when I felt like I needed to walk, but ran as much as I could.
What would you do differently?:

I stuck to my race plan and will most likely use this strategy for future Ironman races.
Post race
Warm down:

Went straight to the massage tent then grabbed a massive feed. Running past all those cafes and pizza places sure made me hungry!

What limited your ability to perform faster:

Conditions weren't ideal but didn't let it get to me. Maybe if my gears had of been working for the last 30km, I could have taken maybe 15 mins off the bike and maybe 30 mins off the run but shit happens. I gave 100% and I can't expect any more than that.

Event comments:

The 6 weeks before Ironman weren't ideal for me, I could only manage minimum training due to other family commitments but I knew that when signing up. I broke down the day aid station by aid station, thought lots of positive thoughts and dug deep.

The volunteers were AWESOME! The crowd were AWESOME! I was so happy coming down that finish line, I was fist pumping and laughing all the way down the chute. I love this course and plan on racing again next year, I think I have finally found my race distance.

Oh, and as the commentator said " Sean Hayes, you are an Ironman!".
Shit yeah I am !




Last updated: 2012-07-14 12:00 AM
Swimming
01:38:09 | 3800 meters | 02m 35s / 100meters
Age Group: 166/177
Overall: 1029/1143
Performance: Good
Suit: Ironman Full Suit
Course: 2 laps of rectangular shape
Start type: Deep Water Plus:
Water temp: 22C / 72F Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 10:07
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Good
Biking
06:29:00 | 180 kms | 27.76 km/hr
Age Group: 140/177
Overall: 789/1143
Performance: Good
Bike 48.5km 01:35:39 - 30.42 km/hr Bike 74km 02:26:32 - 30.30 km/hr Bike 100km 03:25:25 - 29.21 km/hr Bike 130km 04:27:59 - 29.11 km/hr Bike 156km 05:29:19 - 28.42 km/hr Bike 180k 06:29:00 - 27.76 km/hr
Wind: Strong
Course: Mostly out and back course, 70km out, 30km back, 30km out, 50km back. Hilly and windy but not unlike Perth and the cycle path from Welshpool to Pinjarra.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 08:06
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
05:50:54 | 42.2 kms | 08m 19s  min/km
Age Group: 158/177
Overall: 959/1143
Performance: Good
Run 04km 00:26:22 - 6:36 Run 10km 01:12:24 - 7:14 Run 21.7km 02:49:10 - 7:48 Run 25.4km 03:17:28 - 7:46 Run 26.6km 03:29:23 - 7:52 Run 30.2km 04:04:38 - 8:06 Run 33.8km 04:35:42 - 8:09 Run 35.2km 04:47:44 - 8:10 Run 38.6km 05:19:01 - 8:16 Run 42.2k 05:50:54 - 8:19
Course: 21km into town from T2 then 2.5 laps of circuit until finish line. the weather was good for the most part but as the sun disappeared, the rain came out.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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: Good
Race evaluation [1-5] 5