Ironman 70.3 Boulder - Triathlon

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Boulder, Colorado
United States
World Triathlon Corporation
85F / 29C
Total Time = 4h 38m 42s
Overall Rank = 105/1600
Age Group = 40-44
Age Group Rank = 9/176
Pre-race routine:

Got in to Denver on Friday night and drank way too much beer which is something I never do, especially not at altitude. Thought I had messed up, but my results say that maybe I should do this more often. Drove up to Boulder on Saturday and got in an 18 mile super easy ride on the course plus a very short run. Wanted to swim but thunder in the area had the reservoir closed.

Race morning I had my usual big bowl of oatmeal, a banana and coffee. I also drank 20 ounces of infinit/U can in the last hour before the start, approximately 425 calories.

Event warmup:

Very short (1.2 mile) run. Two laps of the reservoir swim area where I was feeling very comforetable.
  • 36m 14s
  • 2112 yards
  • 01m 43s / 100 yards

This was the new rolling swim start format. I seeded myself at the back of the 34-36 group and was right on. It was interesting to be swimming with a bunch of people all swimming at pretty much the same pace. It made for much easier drafting.

I was worried about breathing/effort at altitude, since I train in MI and this race is at 5,400 feet but I never felt any different than I usually do. Maybe because I am such a slow, plodding swimmer, I wasn't putting out enought effort to really get out of breath.

I am overall very satisfied with this swim.
What would you do differently?:

Swim harder. I think I can go faster but I notice in training that more effort often does not lead to dramatically faster times, just a dramatically more tired me.
Transition 1
  • 02m 30s

Wore my road shoes again so it added a little time. Put on socks.

I had a little trouble getting the wetsuit off but otherwise fairly satisfied with this transition. I passsed a lot of people on the run from the water to the bike rack. There is a lot of time to be gained here.
  • 2h 26m 51s
  • 56 miles
  • 22.95 mile/hr

This is the best distance bike ride that I have done. Just felt good the whole way. Climbed well. Descended well. Legs felt good so I was able to push more than I have pushed in the past.

This is my fastest HIM ride yet and I think there is room for additional improvement.

193 watts for this ride. I can push a little bit more. I am still learning how to bike to my potential.
What would you do differently?:

Train, train, train
Transition 2
  • 00m 56s

I have got this part of the race down ok.
  • 1h 32m 11s
  • 13.1 miles
  • 07m 04s  min/mile

For the first time in this race I felt oxygen starved. I did not feel awesome coming out of T2 but I pushed. I could hear myself breathing pretty hard. I was thinking, "usually when I hear people breathing like this, I know they are going to blow up soon." I slowed a little bit and felt better. Kept pushing myself and I was passing a lot of folks.

Somehow when I get under 10 miles I feel better. When you get in to single digits, the end is in sight. I finished up lap 1 and decided that I had the energy and will to finish strong. Doing the mental math I thought there was still a chance of getting in the 4:30s which has been a long term goal of mine. I just kept pushing and pushing. At the 10 mile mark, 5K left, I had just about exactly 22 minutes left to get through this and away I went.

What would you do differently?:

Nothing. I am always left wondering if my body would have tolerated an extra :10/mile in pace. I felt pretty good when I was done, maybe too good. Sometimes I think that, triathlon is like delivering a child (not that I have done this), while you are doing it, you are suffering and think that you will never do it again. But then, as soon as it is done, somehow you forget the suffering and start thinking about doing it again.
Post race
Warm down:

Met with Buff immediately and hung out.

What limited your ability to perform faster:


Event comments:

Great race. Great Volunteers.

I would do this again in a second (and might).

Last updated: 2013-05-07 12:00 AM
00:36:14 | 2112 yards | 01m 43s / 100yards
Age Group: 55/176
Overall: 501/1600
Performance: Good
Suit: aquaman wetsuit
Course: triangle, single loop
Start type: Wade Plus:
Water temp: 74F / 23C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Average
Time: 02:30
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:26:51 | 56 miles | 22.95 mile/hr
Age Group: 24/176
Overall: 183/1600
Performance: Good
Wind: Some
Course: Rolling
Road: Smooth Dry Cadence: 91
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:56
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
01:32:11 | 13.1 miles | 07m 04s  min/mile
Age Group: 9/176
Overall: 105/1600
Performance: Good
Negative spit this one! 46:18 first half, 45:53 second half.
Course: Mostly dirt road. No shade. Rolling terrain.
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
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4