Ironman 70.3 Florida - Triathlon

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Haines City, Florida
United States
World Triathlon Corporation
87F / 31C
Total Time = 4h 20m 19s
Overall Rank = 25/1653
Age Group = 30-34M
Age Group Rank = 1/150
Pre-race routine:

I woke up early, as usual. Quick shower and got ready then headed over to the race site from the hotel.
Event warmup:

We were allowed to swim around in the water for the five minutes between waves. I splashed around a little to get used to the water.
  • 32m 26s
  • 2310 yards
  • 01m 24s / 100 yards

This was a decent swim by my standards. I was swimming 34 for this distance last year, so I made about a two minute improvement over the course of the winter. It isn't great, but it's progress. I sighted very well and swam straight, so no time wasted there.
What would you do differently?:

Keep working on my swim.
Transition 1
  • 02m 23s

Good transition. It was a really long run with the bike.
  • 2h 16m 6s
  • 56 miles
  • 24.69 mile/hr

I biked hard, but smart. I monitored my power meter and made sure not to overdo it, which would have been easy to do on such a fast course. I held a pretty consistent pace throughout the bike split. I also stayed on top of my nutrition, salt intake, and fluids which set me up for a good run.
What would you do differently?:

I probably could have pushed a little harder
Transition 2
  • 02m 4s

Another long run with the bike. I also dropped my gel running out so I stopped to grab it.
  • 1h 27m 20s
  • 13.1 miles
  • 09m  min/mile

The run was all about maintaining pace, staying hydrated, and keeping the body cool. People were suffering badly on the run and so many people had to walk the hills. It was really hot at this point in the day and knowing I had the lead I just wanted to hold the gap. At every aid station I took Coke, water, and dumped as much ice as possible down my shirt. I also kept my salt intake up during the run, which I think really helped me. It wasn't the fastest run, but it was the best split of the day in my AG, so I know the heat was effecting everyone.
Post race
Warm down:

Lots of water and sitting in the shade.

Event comments:

This was a fantastic race. The race site is great, the activities at the village were awesome. There were so many great volunteers and aid stations were well supplied. Everything was extremely well organized and timely. It is definitely a race I would recommend and would do again.

Last updated: 2013-02-02 12:00 AM
00:32:26 | 2310 yards | 01m 24s / 100yards
Age Group: 20/150
Overall: 167/1653
Performance: Average
Suit: Xterra Speedsuit
Course: It was an M shaped swim course with buoys on your right the entire way.
Start type: Wade Plus: Waves
Water temp: 82F / 28C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
Time: 02:23
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:16:06 | 56 miles | 24.69 mile/hr
Age Group: 1/150
Overall: 16/1653
Performance: Good
Average HR - 157 Average Power - 252 watts
Wind: Some
Course: This is a pretty fast course. The roads were generally in good condition. There were a few miles here and there that were really rough, but it was mostly a smooth ride. There were a few technical parts with tight, quick turns.
Road: Smooth Dry Cadence: 95
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:04
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
01:27:20 | 13.1 miles | 09m  min/mile
Age Group: 1/150
Overall: 0/1653
Performance: Good
Average HR - 167
Course: Triple loop run. There were two hills at the beginning of each loop.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
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