Ironman 70.3 St. George - Triathlon

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St. George, Utah
United States
World Triathlon Corporation
85F / 29C
Total Time = 6h 18m 24s
Overall Rank = 1080/2193
Age Group = M45-49
Age Group Rank = 128/225
Pre-race routine:

Flew to Las Vegas on Wednesday before the Saturday race, spent a couple of days photographing in Valley of Fire State Park before getting to St.George mid-day Friday. Registered and picked up my bike from Tri-Bike Transport, then drove out to the reservoir/T1, took a quick ride and run, and put my bike in transition. Then checked into my hotel and got everything organized for race day.
Event warmup:

Got up early, drove to the finish area/T2 and parked, then dropped off bags and took the bus out to the reservoir. Got things set for the bike, then waited for the race to start, and then my wave, which was about an hour after the pros went off.
  • 40m 30s
  • 1931 meters
  • 02m 06s / 100 meters

Swam fine and navigated fine, was comfortable the whole way. But my 2nd slowest swim pace in a race, due to not enough swim training yet this year. It didn't feel quite so slow while I was out there, and my T1 time is faster than I expected, so maybe the swim/T1 timing point was after wetsuit stripping, which I stopped at.
Transition 1
  • 04m 44s

This all went fine - needed to bag everything so it would be easy for them to collect and bring to the finish line for us.
  • 3h 07m 32s
  • 56 miles
  • 17.96 mile/hr

Really great bike course, rode pretty well on flats, probably could have pushed a bit harder on climbs, and lost time descending and in the tight handling sections, as usual. Held up well on all the climbs, and effort on the big climb through Snow Canyon was good, passed a lot of people in there and hardly got passed myself. Given that I hadn't done any long rides outside yet this season, about the best I could have hoped for.
Transition 2
  • 06m 55s

Typical transition for me, stopped on the way out to use the restroom. Skipped sunscreen, which was a mistake - my arms and shoulders got roasted on the run.
  • 2h 18m 43s
  • 13.1 miles
  • 10m 34s  min/mile

Really tough run course, and the heat had kicked in by the time I got started. Ran everything except the steeper uphill sections, and walked most aid stations. Energy level was pretty consistent the whole way, so managed to negative split due to more uphill on the way out and more downhill on the way back. Ran the last three miles pretty strong. Given my inconsistent training this year and the tough course, I was pretty happy with the time - sadly, my 2nd fastest HIM run ever.
Post race
Warm down:

My right knee was in rough shape at the end, so I rested on the grass for a bit, then hobbled over for some lunch, got my bike back to TBT, then shuffled to the parking garage and drove back to the hotel. My knee responded well to ice and was much better after a few hours. Felt fine by Sunday morning.

What limited your ability to perform faster:

My plan this year was to focus life less on triathlon than the past three years, given I wasn't doing a full and wanted to do some other things. So I feel like I got the race I trained for, as well as suffered the effects of about 15 more pounds than I should be carrying to do long-course racing to the best of my ability.

Event comments:

Can't say a bad word about the inaugural St.George 70.3 - really well organized, great town for a race, beautiful course, challenging, great support, and the weather was just about perfect. Would recommend this race to anyone who is up for a challenging 70.3.

Last updated: 2012-10-21 12:00 AM
00:40:30 | 1931 meters | 02m 06s / 100meters
Age Group: 130/225
Overall: 113/2193
Performance: Below average
Suit: Tyr Cat 5
Course: Three straigtaways with two left turns, different finish point than start.
Start type: Deep Water Plus: Waves
Water temp: 60F / 16C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 04:44
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
03:07:32 | 56 miles | 17.96 mile/hr
Age Group: 117/225
Overall: 1040/2193
Performance: Average
Wind: Little
Course: Varied with lots of ups and downs, really great course.
Road: Smooth Dry Cadence: 78
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 06:55
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
02:18:43 | 13.1 miles | 10m 34s  min/mile
Age Group: 127/225
Overall: 1080/2193
Performance: Average
Course: Long uphill, long downhill, long uphill, long downhill - no flats at all. I can't imagine what it was like for the folks who had to do this course twice in the first few years of the full IM in St.George.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Ok
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