Ironman 70.3 Florida - Triathlon

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Haines City, Florida
United States
World Triathlon Corporation
92F / 33C
Total Time = 6h 07m 51s
Overall Rank = 679/1600
Age Group = 30-34
Age Group Rank = 93/150
Pre-race routine:

Got to the transition area at 0530. Parking wasn't too bad...
Event warmup:

Set up all my stuff put air in my tires.
  • 42m
  • 2310 yards
  • 01m 49s / 100 yards

I guess I wasn't going as fast as I thought I was. I did the swim at HITS Ocala in 34 minutes (with a wetsuit) so I know I'm capable of a bit faster than this.
What would you do differently?:

Keep up my pace, swim more prior to the event.
Transition 1
  • 05m 46s

I paused at T1 to get my compression socks on because we weren't allowed to wear them on the swim.
What would you do differently?:

Moved a little faster if possible
  • 2h 59m 43s
  • 56 miles
  • 18.70 mile/hr

Good bike course, It got hot during the second half and I just couldn't keep the pace up.
What would you do differently?:

try to ride faster, prepare more... Overall my performance was alright considering I don't train in the heat most of the time and I am still riding a road bike.
Transition 2
  • 03m 42s

Had to pause to drink a bunch of water and take a salt pill to keep from cramping.
  • 2h 16m 40s
  • 13.1 miles
  • 05m 45s  min/mile

This run was incredibly hard. The first two hills were incredibly difficult and over the three loop course I got slower each loop.
What would you do differently?:

Run hills more often train in the heat.
Post race
What limited your ability to perform faster:

The heat, the fact that I was in the second to last wave starting at 0735 when the pro's started at 0630 (I guess somebody had to start last).

Event comments:

This race was very organized and well put on. The support of the local community was great, from boy scout troop 84 dressed up like super heroes at their water station to the local police offering encouragement on their bullhorns. That being said Central Florida the third weekend in May is hot, hilly, sunny, humid, and not shady. Very challenging race, my wife had the temp at 95 degrees although I'm not sure if it was that hot. I didn't apply enough sunscreen and got badly burned around my tri-suit. The run was absolutely miserable for me but I feel like I accomplished something by finishing this race (even if my time was almost an hour slower than my 70.3 PR at Augusta),,,

Last updated: 2013-01-26 12:00 AM
00:42:00 | 2310 yards | 01m 49s / 100yards
Age Group: 96/150
Overall: 693/1600
Performance: Average
Course: An M
Start type: Wade Plus: Waves
Water temp: 82F / 28C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Below average
Time: 05:46
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:59:43 | 56 miles | 18.70 mile/hr
Age Group: 99/150
Overall: 792/1600
Performance: Good
Wind: Little
Course: Nice one lap course, great roads with a few hills
Road: Smooth Dry Cadence: 80
Turns: Cornering:
Gear changes: Hills: Good
Race pace: Hard Drinks: Too much
Time: 03:42
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal
02:16:40 | 13.1 miles | 05m 45s  min/mile
Age Group: 93/150
Overall: 679/1600
Performance: Below average
Keeping cool Bad Drinking Too much
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? No
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5