Ironman 70.3 Florida - Triathlon

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Haines City, Florida
United States
World Triathlon Corporation
82F / 28C
Total Time = 5h 45m
Overall Rank = 488/1600
Age Group = 40-44
Age Group Rank = 69/
Pre-race routine:

Wake up, pop-tart and granola with PB for breakfast. Lube, kit, pack...get to race.
Event warmup:

Little jog around. Some easy strokes in the water to check the seal on my goggles.
  • 35m 19s
  • 2310 yards
  • 01m 32s / 100 yards

I felt good on the swim. I actually really liked the course. Because the turns weren't 180 degrees, we didn't get as bunched up, and having 4 legs made it easy to "pace" and have an idea of where you were.
I hadn't been strong on my swim training, so I was happy overall.
What would you do differently?:

Swim more in training.
Transition 1
  • 03m 9s

I need to work on the shoes a little. Maybe time to try rubber bands.
Transition was BIG, but I did manage to jog/run the whole way.
What would you do differently?:

Run faster
  • 2h 43m 20s
  • 56 miles
  • 20.52 mile/hr

I had a solid bike, but not spectacular. The miles after 25 have lots of rollers and some hills. I felt like I managed my power well, but didn't have a "great" ride.
I didn't feel strong at any time. However, for the day, I felt good, and felt good getting off the bike.
My left leg and glute hurt after the ride. I need to get that checked. Maybe my seat is messed up.
What would you do differently?:

Ride more in training.
Transition 2
  • 02m 43s

Not too bad. Felt OK off the bike, and was able to run into T2. Socks and shoes on, helmet off, grab and get ready while running.
What would you do differently?:

Run faster. I am mostly happy with my Transitions.
  • 2h 20m 29s
  • 13.1 miles
  • 10m 43s  min/mile

Blah. Although I thought I felt good, I just didn't have it. I was able to run/shuffle up the hills the first two loops, but got slower each loop. I had thought my running had been good, but this wasn't my best performance.
I felt OK the first two loops, even though I knew I was getting slower. Last loop SUCKED. Could have been heat related.
What would you do differently?:

Train more
Post race
Warm down:

Lie on ground and complain.

What limited your ability to perform faster:

Training. And some illness. I hadn't been feeling 100% before the race, but had expected a better run time. Maybe next year.

Event comments:

I thought the venue, course and support were excellent. I would do this race again in a heartbeat.

Last updated: 2013-04-04 12:00 AM
00:35:19 | 2310 yards | 01m 32s / 100yards
Age Group: 44/
Overall: 290/1600
Performance: Good
Course: M shaped course.
Start type: Wade Plus: Waves
Water temp: 82F / 28C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Average
Time: 03:09
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed: Average
02:43:20 | 56 miles | 20.52 mile/hr
Age Group: 57/
Overall: 338/1600
Performance: Average
38 mi 38 mi 1:49:52 2:28:20 20.75 mi/h 56 mi 18 mi 53:28 3:21:48 20.20 mi/h Total 56 mi 2:43:20 3:21:48 20.57 mi/h
Wind: Little
Course: Big loop with turns.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:43
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
02:20:29 | 13.1 miles | 10m 43s  min/mile
Age Group: 69/
Overall: 488/1600
Performance: Below average
4.3 mi 4.3 mi 42:15 4:06:46 9:49/mi 8.6 mi 4.3 mi 46:44 4:53:30 10:52/mi 12.9 mi 4.3 mi 50:12 5:43:42 11:40/mi 13.1 mi 0.2 mi 1:18 5:45:00 6:30/mi Total 13.1 mi 2:20:29 5:45:00 10:43/mi
Course: 3 loops
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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