Ironman 70.3 Steelhead - Triathlon1/2 Ironman


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Benton Harbor, Michigan
United States
World Triathlon Corporation
72F / 22C
Sunny
Total Time = 5h 54m 7s
Overall Rank = 610/1499
Age Group = 40
Age Group Rank = 89/196
Pre-race routine:

Dropped bike off day before race. Set-up the rest of transition area morning of the race. I was in a spot with minimal light, so next year I need to remember a flashlight or head lamp.

Changed into race gear morning of the race. Restrooms had changing stations so it worked good.

Drank one bottle of Accerlerade in the morning.
Event warmup:

Walked 1/2 mile to swim start while drinking water. Took 1 salt tab and 1 GU prior to swim start. However, I ran out of water so I took both too early. Next year, plan on bringing more water to down a pill and some GU closer to swim start.

I spent 5-10 minutes swimming to warm up. Freestyle and breast stroke to get shoulder muscles loose and ready to go.
Swim
  • 39m 41s
  • 2112 yards
  • 01m 53s / 100 yards
Comments:

Swim went really well. I stayed to the inside so I rarely ran into anybody.
What would you do differently?:

I paced myself too slow. Being my first HIM, I was too conservative.
Transition 1
  • 04m 39s
Comments:

Didn't rush myself that much. I knew it would be a long bike ride so made sure I had everything and then just took off.

Shoes were rubber-banded to my bike. I ran barefoot then hopped on. Foot almost caught water bottles behind the seat, which could have been a nasty fall.
What would you do differently?:

Have a spare bottle to wash off feet. Long run from swim exit in beach sand. Most came off, but I could tell I had sand in my shoe.
Bike
  • 2h 44m 11s
  • 56 miles
  • 20.46 mile/hr
Comments:

I felt like I was going slow, but took peoples advice on BT and paced myself so I'd survive the run. Tough to watch all the people pass me.

Butt was very sore but not sure if it was saddle or the awful roads.

I had my GARMIN set to beep every 15 minutes to remind me to drink. Every 45 minutes I took SaltTab and GU.

I had a bottle filled with water between the arms.
My aerobottle on the downtube was filled with Accerlerade (21oz).
Two small waterbottles with Accerlerade behind the saddle.
SaltTab Dispenser under my aerobars and GU in Bento Box.

I grabbed one bad banana at aid station otherwise did not use them.
What would you do differently?:

Bring some food on bike. I got really really hungry.
Transition 2
  • 04m 41s
Comments:

No issues with T2. My number got ripped ruing the bike, but I had a second race belt with number ready to go in case I needed it. So I just switched to that one. I also put socks on for the run.

Lady at T2 put sunscreen on me.

I grabbed one Gatorade at T2 Exit.
Run
  • 2h 20m 55s
  • 13.1 miles
  • 10m 46s  min/mile
Comments:

The run was my biggest fear but it went well for me. I only walked the aid stations, never on the course, even during that ridiculous hill. I finished the last 5k under 8:30 pace, which for me is fast.

I did not take anything with me on the run other than GU and SaltTabs. I drank mostly Coke at every aid station but also Gatorade. Sometimes both. Took SaltTab and GU every 30 minutes.

Stopped to pee once, which I guess could be a good sign that I hydrated well on the bike.
What would you do differently?:

Just improve run. Maybe be more disciplined on my hydration at the aid station instead of grabbing everything and anything.

Became really really hungry again. Had some pretzels and GU Chomps at aid station. Maybe think of a energy bar or something to help with the hunger.

Feet also got sore, but it was also my first time running 13.1 miles.
Post race
Warm down:

WATER!!!!!

Had some chocolate milk, chilled in the athlete tent for 5 minutes, then took pictures with family. Should have stretched or done something but I was focused on the Pizza Hut trailer.

What limited your ability to perform faster:

My run is the biggest limiter and will be the area I gain the most. Nutrition seemed to work really well, just need to get some solid foods to help with the hunger.

Although having four bottles on the bike (1 regular size, 1 aero, 2 small) is a lot, I liked having those instead of using the nutrition from the aid station. I had no idea how my body would respond to Gatorade. I didn't want to spend my run with GI issues.

Event comments:

First WTC event. Really enjoyed it.




Last updated: 2012-08-24 12:00 AM
Swimming
00:39:41 | 2112 yards | 01m 53s / 100yards
Age Group: 69/196
Overall: 454/1499
Performance: Good
Suit: Full Xterra Vortex
Course: Lake Michigan.
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 04:39
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
02:44:11 | 56 miles | 20.46 mile/hr
Age Group: 60/196
Overall: 363/1499
Performance: Good
Hr Average: 131 Power Average: 180 Cadence Average: 83 2 Hours spent in HR Zone 2: Aerobic Capacity. 41 Minutes in Zone 3: Tempo Power Peaks: 20m 200 30m 196 60m 189 90m 183
Wind: None
Course: Open road. Some of the road was really smooth. The parts that were not smooth were awful. I've ridden on smoother dirt roads.
Road: Rough Dry Cadence: 83
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 04:41
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:20:55 | 13.1 miles | 10m 46s  min/mile
Age Group: 89/196
Overall: 610/1499
Performance: Good
Average HR: 140 Average Cadence: 81 1 hour was spent in HR zone 3: Tempo
Course: Run to Whirlpool Campus and then do two laps around Campus, then run back. Campus was maybe 2 miles away. One STEEP, but short hill right after the campus. This his was part of the two laps so we got the joy of running up it twice. Aid Stations every mile.
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