Ironman Arizona - TriathlonFull Ironman


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Tempe, Arizona
United States
World Triathlon Corporation
78F / 26C
Sunny
Total Time = 7h 00m
Overall Rank = 1463/3000
Age Group = 40-44
Age Group Rank = 275/688
Pre-race routine:

Woke up at 4:45AM, protein drink, shower, drank some cytomax and walked over to transition. Body marking, put on wetsuit, stretched a little and waited for race to start.
Event warmup:

Not much other than walking and stretching. Swam for a few minutes before race start.
Swim
  • 1h 31m 19s
  • 3862 meters
  • 02m 22s / 100 meters
Comments:

Got in the water about 10 minutes before race and slowly worked my way towards the front. Got cold waiting on the wall so got in the water and stayed there until start.
What would you do differently?:

Overall Im very happy with my swim. I could have moved into the middle of the pack sooner, but I did get there around 1/3rd of the way through. being confident and having breathing under control are key to having a good open water swim for me.
Transition 1
  • 11m 6s
Comments:

Considering the long run from the lake to change tent this was a good transition. Could have been a little faster, but not bad.
What would you do differently?:

Just operate with a little more urgency, but most of the time was running from lake to transition area and changing tent.
Bike
  • 6h 05m 33s
  • 112 miles
  • 18.38 mile/hr
Comments:

Had a great ride. It was windy but I kept a good pace and pushed hard the whole way through.
What would you do differently?:

I had a great ride so not much I would do different. I guess I could have pushed even harder, but this was a great ride in the wind and went exactly per plan.
Transition 2
  • 06m 37s
Comments:

Much better than T1
What would you do differently?:

Not much, good transition
Run
  • 5h 37m 56s
  • 26.2 miles
  • 12m 54s  min/mile
Comments:

Started slow and didn't have much left. Not sure how much was the hard bike and typical end of IM and how much was my running issues the last few years.
What would you do differently?:

Push harder the whole way through, but I pushed hard just to get 11-12 min miles. I need to figure out my run issues and keep pushing to get under 5 hours.
Post race
Warm down:

Walking and eating, stay hydrated.

What limited your ability to perform faster:

My running issues (muscle fatigue and general lack of energy on the run) were the only problem. I was ahead of schedule for sub 13 hours until the run. I'm happy with the race, but need to correct my running issues to get under 13.

Event comments:

Loved this race! First IM branded race, and it did not disappoint. I had a great day and even though I came in over my goal, I had a great race and was over 1.5 hours better than Vineman last year. I'll get under 13 hours next time.




Last updated: 2012-11-23 12:00 AM
Swimming
01:31:19 | 3862 meters | 02m 22s / 100meters
Age Group: 324/688
Overall: 1782/3000
Performance: Good
Suit: QR wetsuit
Course: 1 loop in Tempe Town Lake
Start type: Wade Plus: Shot
Water temp: 58F / 14C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 11:06
Performance:
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
06:05:33 | 112 miles | 18.38 mile/hr
Age Group: 269/688
Overall: 1364/3000
Performance: Good
Wind: Strong with gusts
Course: 3 loops Tempe to Beeline Highway and Shea. Very windy, changed directions so there was a headwind and crosswinds most of the day
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 06:37
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
05:37:56 | 26.2 miles | 12m 54s  min/mile
Age Group: 275/688
Overall: 1463/3000
Performance:
Course: 3 loops around Tempe Town Lake
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
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