Ironman 70.3 Eagleman Triathlon - Triathlon


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Cambridge, Maryland
United States
Columbia Triathlon Association
85F / 29C
Overcast
Total Time = 6h 12m 12s
Overall Rank = 1180/2462
Age Group = 40-44
Age Group Rank = 59/114
Pre-race routine:

Woke up about 3 a.m. Had a chocolate chip muffin and coffee. Drove to race site (about 30' drive). Prepared transition area. Sipped on gatorade and had two bananas before start of race.
Event warmup:

No warm-up. Almost missed start. Got into water with about 3 minutes to go.
Swim
  • 34m 38s
  • 2112 yards
  • 01m 38s / 100 yards
Comments:

I was a little anxious since I had a late start getting into the water. I did not feel comfortable with the wetsuit on and it took awhile to get my breathing under control. I felt like I was too bouyant and just could not get much of a rhythm. Breathing to the left was null and void. also was one of the last waves to go so I had to fight through a sea of swimmers in the front. Not one of my best swims.
Transition 1
  • 03m 17s
Comments:

The transition was an absolute mud fest from the remnants of Andrea. My shoes and bike were caked with mud by the time I started. Also took time during transition. I wanted to get my heart rate down and have some bites of a banana.
Bike
  • 3h 05m 53s
  • 56 miles
  • 18.15 mile/hr
Comments:

My bike leg was the best of the three. I absolutely crushed it. I was hoping for 4 hours; not 3! Pace was steady and good but not too hard. I did struggle with my chamois towards the last hour and a half and needed to reposition often. Also, my left knee and right hamstring started to complain in the last half. However, all things considered, I had a great leg and would consider this a breakthrough.
What would you do differently?:

Nothing.
Transition 2
  • 04m 8s
Comments:

Again, I did not rush through transition, especially having to go through the mud pit. I also took advil during the transition (which I found helped tremendously at the end of the race).
Run
  • 2h 24m 16s
  • 13.1 miles
  • 11m 01s  min/mile
Comments:

What an absolute suffer fest. By mile 3, I was not sure I would finish the race. However, I persevered by shortening the course to running to streetlights, mile markers and aid stations and then awarding myself with a walkie poo.. Probably left a bit of my legs on the bike but I still managed to do a decent run. Lack of heat training probably did not help either.
What would you do differently?:

Heat training.
More run conditioning from hard bike sessions
Post race
Warm down:

Water and towel over head/

What limited your ability to perform faster:

Heat and muscle fatigue during run.

Event comments:

I am very pleased with my first half ironman effort. The flat course was perfect for me. However, just because it was flat does not mean that it's easy. There was no opportunity to rest the legs during the bike which they were obviously used to with the regular training. More training on trainer and tow path for flat races. My time rocked.




Last updated: 2013-05-22 12:00 AM
Swimming
00:34:38 | 2112 yards | 01m 38s / 100yards
Age Group: 16/114
Overall: 270/2462
Performance: Average
8:04a, 514 calories Zone 5 - 33.39' HR: 154 175 181
Suit: X-Terra Wetsuit
Course: Rectangle
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 03:17
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
03:05:53 | 56 miles | 18.15 mile/hr
Age Group: 53/114
Overall: 1155/2462
Performance: Good
8:44a 2083 calories HR: 143 150 161 Zone 5 - 17.44' Zone 4 - 2h25m Zone 3 - 25.05'
Wind: Headwind with gusts
Course: Single loop Flat and fast
Road: Smooth Dry Cadence: 85
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 04:08
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
02:24:16 | 13.1 miles | 11m 01s  min/mile
Age Group: 59/114
Overall: 1180/2462
Performance: Average
11:52am 1829 calories Zone 4 - 1h03m43s Zone 3 - 1h20m34s HR: 156 173 181 Paces Mile 1- 9:35 (172/177) Miles 2&3 - 19:05 (175/177) Mile 4- 10:39 (173/177) Mile 5- 10:54 (174/179) Mile 6- 11:33 (172/179) Mile 7- 11:47 (175/179) Mile 8- 10:59 (177/181) Mile 9- 11:28 (174/179) Mile 10- 11:39 (173/178) Mile 11- 11:37 (173/177) Mile 12- 12:58 (170/177) Mile 13- 11:58 (173/180)
Course: Out and back Flat and fast
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
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