Beach2Battleship Half Iron Distance Triathlon - Triathlon1/2 Ironman

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Wilmington, North Carolina
United States
Set Up Events
64F / 18C
Total Time = 5h 22m 10s
Overall Rank = 131/599
Age Group = 40-44
Age Group Rank = 23/105
Pre-race routine:

Preamble - Coming back from injury is never easy and never fun. Coming off 2011’s back issues, this year has been more than I could have hoped for in so many ways. I elected to use an online coach, and that really helped both in raising my fitness and my confidence. While my back continued to be a problem, it never stopped me. It was looking bad in the weeks leading up to this race, even to the point I contemplated a DNS. Thanks to my sports therapist and some needles and the afore mentioned confidence, I made the start line with trepidation. Turns out this race went great, even with its pre and in race challenges. The back bothered me but never stopped me and for days afterward it felt great (albeit twitchy).
… so now on to the race report…

Up at 4:30a-ish thanks to eldest son, we were all sharing a room and he was up first. I got out of bed around 5:30, ate then had family drive me over to T1. Pumped up tires, dropped off T1 bag, walked the transition and chatted a few folks up. Walked back to hotel (just over a mile from T1). Chilled out in the room while family went down to breakfast. Stayed in hotel room as much as possible to avoid the nervous energy at swim start.
Event warmup:

Back RX and pushups... getting into full selved wetsuit! Whew that is a pain...

Walked from hotel about 300yds to swim start for last 30mins before swim.
  • 29m 21s
  • 2078 yards
  • 01m 25s / 100 yards

Fast current, was very noticeable at the three turns, especially the first turn buoy. Rounding the second one, I nearly ran into a channel marker due to the current pulling me across my line.

Overall, happy with this swim, but know I have to work harder for any future 70.3s.

Age Group Rank: 31
Overall Rank: 202
What would you do differently?:

Thinking aiming straight at the hotel at swim exit, I lost the current a bit and those that took the longer distance benefited from better current, not sure, and no good way to know...

Should have gone harder, i think I had more in the swim fuel tank than I used...
Transition 1
  • 05m 29s

Long run from Swim exit to T1, and to run on asphalt was not pleasant. Wetsuit strippers were rockstars, two women had me out of that wetsuit in no time flat, they really were rockstars. ( awesome Setup Events Volunteers! )

Age Group Rank: 59
Overall Rank: 328
What would you do differently?:

Wasted time with armwarmers in t1, they just would NOT slide up my arms being wet. Given the temperature (mid 60s at this point), they really only helped me for 20 to 30mins... not worth the time.
  • 2h 45m 18s
  • 56 miles
  • 20.33 mile/hr

Overall this is a flat, windy but beautiful ride. I was worried all week, heck all month, about how well the back/spine would hold up given the issues in the past few weeks. Overall, back was fine. My main issue was seat position, I could have either my back hurt or my crotch/saddle hurt, but neither would be happy.

Used a 10mins aero, 1min up on bull horns and drinking routine (while I had drink) to keep the back and body generally happy. Also did all bridge climbs on bull horns.

Only issue was really the water bottle handoffs. Aid station 1 got hit with Half and Full competitors in major force, as a result I somehow got a bottle with only 1/3 of it full, not enough! Aid station 2 snuck up on me and I blitzed through a few folks before I could attempt the handoff, which I missed. It was a long way to aid station 3! Drinking Infinit concentrated was not ideal but it was all I had.... I started to feel it about 2/3 of the way into the ride, the dehydration hole was getting big! By the time I got the last water bottle with only 6 miles to go, I just drank the water...then tried to sip the concentrate.

Gels worked perfectly, never needed the solid fuel (bonk breaker). I did find Rocktane and Gu worked better in bringing mood and feeling around better than did Hammer gel. Also noticed a little burpage right at start of ride, I attribute that to the volumes of saltwater I consumed.

What would you do differently?:

Nail the water bottle handoffs! Not getting water at aid stations 1 & 2 really came back to bite me on the run!

Check powertap hub battery before race. Immediately on start of ride the Garmin noted low batter in PT hub. Luckily it made it thru the race.
Transition 2
  • 02m 53s

Took feet out of shoes, but did not trust my back to do a flying dismount. Given distance, i figured it was better to play this one safe. Loved the Setup Events Volunteer team they did a bike hand off and we just had to run in, grab T2 bag, hit the changing area and out... well thought out, well-marked, VERY well executed by volunteers. (This of course does not make up for the exhausted stupidity of myself and another male racer that ran into the women’s T2 changing area first... but again the volunteers helped us to the right location... and sadly no women had yet made it to the changing room.

Age Group Rank: 20
Overall Rank: 118
What would you do differently?:

Not sit down in the chair, it made me want to stop and rest.... I didn't but I wanted to... oh did I want to.
  • 1h 59m 11s
  • 13.1 miles
  • 09m 06s  min/mile

At start, legs felt good, it was easy to get the cadence high. I had to hold back as I felt great and wanted to hammer the run. I was running with a guy in my AG. Really wanted to stay with him but...

I noticed HR up into the 160's and I pulled it back down into the 150s. Let my AG competition slide away as my pace suffered for lowering the HR. I had to focus on short quick steps to keep cadence up in the low 80s. Found it was actually easier to focus on rate of turnover on the arms, controlled but fast swinging arms help to keep HR <160 most of the run.

Right after the start, I had the urge to urinate(ok pee). I decided to run for a while to see if I could use that feeling to push the pace (hey whatever it takes) or let feeling subside...turns out is feeling subsided by mile 3. This may be the source of post race blood in urine...

It started getting warm out there, and that made it tough for the last 4miles. I refused to walk with the exception of one aid station which was more out of necessaty than it was out of fading...

Tried to kick it for the last mile and change... but the kick really was not that much it was mostly just spiking the HR.
What would you do differently?:

Hydrate on the bike!The run started falling apart at mile 10. I know it was due to the bike dehydration. It was a gut check to make it the last few miles, quads, calves, body wanted to stop and walk. I kept walking to just one or two of the last aid stations... HTFU.
Post race
Warm down:

Wanting to puke but not having anything to puke.... drinking water, trying to talk to family. Showering, and going back to race finish to find Pete...lots of walking slowly and somewhat aimlessly. Eating some fruits (apple, grapes, Oranges, bananas).

What limited your ability to perform faster:

Hydration -- I think this is also why I peed bloody urine for the next 6 to 12hrs...

Event comments:

One of the best events I have ever done, we are lucky to have setup events here in

Last updated: 2012-09-17 12:00 AM
00:29:21 | 2078 yards | 01m 25s / 100yards
Age Group: 31/105
Overall: 202/599
Performance: Average
Suit: Full Wetsuit
Course: Point to point along banks channel
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: High
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 05:29
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:45:18 | 56 miles | 20.33 mile/hr
Age Group: 37/105
Overall: 183/599
Performance: Average
NP 185 VI 1.05 EF 1.35
Wind: Some with gusts
Course: Lollipop. Cross train tracks, no issues. Cross two drawbridges. Drawbridge #1, hit a big hole where grate had busted out leaving a double gap. Was afraid it would blow out a tire, but no issue. Drawbrdige #2 had mats across the grates... this was better than carpet in years past, but sketchy for feel and width... I did it but I did not like it.
Road: Smooth Dry Cadence: 88
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
Time: 02:53
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:59:11 | 13.1 miles | 09m 06s  min/mile
Age Group: 23/105
Overall: 139/599
Performance: Average
A.Hr: 157 M.Hr: 180 A.Cad 77
Course: Out and back with funky triangle in the middle
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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