Ironman 70.3 Austin - Triathlon

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Austin, Texas
United States
World Triathlon Corporation
Total Time = 5h 52m 59s
Overall Rank = 675/
Age Group = 35-39
Age Group Rank = 99/
Pre-race routine:

I woke up at 4:45am. I drank 2 Ensure drinks, which were pretty darn good and headed to T1. This being my first 70.3, I was anxious to get to the event and get started.
Event warmup:

I didn't visit T2 the day before, but nothing complicated about it. I was really just focused on staying warm. My prerace outfit was a hoodie and shorts, so I was pretty cold. I tried to stay as warm as possible..strecthing, jumping in place, etc. I put my wetsuit on about 45 min before my wave.
  • 50m 56s
  • 2112 yards
  • 02m 25s / 100 yards

My wave started at 8:20 and got to see the pros exit the water. VERY COOL!!! I decided to start off towards the back of my wave, since I really stuggle with the swim. A week before the event, I took a 1hr crash session with a TI coach. I tried to apply what I was shown, but I naturally went back to my original stroke. I felt good for the first 200m. After that I had to go back and forth between freestyle and breast stroke...SLOW!!! About half way I got a horrible cramp in my right calf. It took about 2 min for the cramp to release. I was able to keep going, but wondered how this was going to affect the rest of the race. Finally made it out of the water and had my wetsuit rip off by the strippers..Awesome by the way!!
What would you do differently?:

Swim...Swim...Swim...I really struggle with breathing and maintaining the freestyle stroke. I'm going to take the full Total Immersion this winter. Hopefully that will help along with practice. I'm open to any advice as well!!!
Transition 1
  • 08m 37s

I really took my time at T1. I didn't feel like 8min, but I can drastically improve my transition time.
What would you do differently?:

Move faster!
  • 2h 54m
  • 56 miles
  • 19.21 mile/hr

It felt good to get on the bike and take off. There was a pile up right after turning out onto the first major road. Looked like there was about 8-12 bikes involved. It was a little cold at first, but my arm warmers really helped. I felt good for the first 20 miles or so, but my lower back started to hurt around 25 miles. I stopped at the next aid station and used the restroom, streched my back. Once I got back on the road, I felt great!! I got a big burst of energy that lasted through the next 20 miles. It seemed like I passed a ton of people, while not getting passed by very many. The course did not seem as flat as some of the previous years's race reports indicated? I dropped my chain at about mile 55, but recovered quick. My chain came of again as I entered the transition chute, so I pushed off to the dismount line. I heard someone in the crowd say " Man, that sucks"...thought it was pretty funny.
What would you do differently?:

I thing I held back a litte, but with this being my first 70.3 I really didn't know how my body would react after the bike. Nutrition was great on the bike and everything went well, besided dropping my chain twice.
Transition 2
  • 03m 51s

A little faster than T1.
What would you do differently?:

Move faster
  • 1h 55m 35s
  • 13.1 miles
  • 08m 51s  min/mile

I felt good after getting of the bike. I hit up the first port-o-potty and pressed on. I ate a few gu's and took in fluid at almost every aid station. The first lap was good, I just tried to listen to my body. As I finished my 2nd lap I finally spotted my wife, kids and friends. That was such a comfort and inspired me to push harder! I had used my heart rate monitor for the bike and first 2 laps of the run. I tried to stay under 160 bpm for the first 2 laps, but switched over to time. My goal was to complete the event around 6 - 6 1/2 hrs. When I realized I could actually finsih under 6hrs, I pushed. The last lap was tough, but I had that sub 6hr finish in my head and it was on. As I entered the chute and made the turn towards the convention center, I was soooo excited. My daughter ran along with me on the other side of the chute and I gave high fives to my family and friends. I actually got kind of emotional as I entered the convention center, I was having trouble trying to breathe?? Kind of a cool feeling....
What would you do differently?:

Not much.
Post race
Warm down:

I waited for my wife to find me. I kinda stood there and let everything sink in. Tried to wait for a massage, but the line was really long. Ate some post race food and headed out.

Event comments:

This was a great event and look forward to next year.

Last updated: 2012-10-21 12:00 AM
00:50:56 | 2112 yards | 02m 25s / 100yards
Age Group: 243/
Overall: 1712/
Performance: Below average
Suit: Orca S4, sleevleess
Course: Triangle
Start type: Plus:
Water temp: 71F / 22C Current:
200M Perf. Average Remainder: Below average
Breathing: Drafting:
Waves: Navigation:
Time: 08:37
Performance: Below average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:54:00 | 56 miles | 19.21 mile/hr
Age Group: 139/
Overall: 854/
Performance: Good
Wind: Some
Course: Somewhat hilly
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Average
Race pace: Drinks:
Time: 03:51
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:55:35 | 13.1 miles | 08m 51s  min/mile
Age Group: 99/
Overall: 675/
Performance: Good
Course: 3 loops
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
Organized? Yes
Events on-time?
Lots of volunteers? Yes
Plenty of drinks?
Post race activities:
Race evaluation [1-5] 5