Ironman 70.3 Timberman - Triathlon


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Gilford, New Hampshire
United States
World Triathlon Corporation
75F / 24C
Overcast
Total Time = 6h 22m 10s
Overall Rank = 1354/2371
Age Group = M40-44
Age Group Rank = 204/328
Pre-race routine:

1 large jar applesauce 3 hours before race. 1 banana 1 hour before race. 1 GU 15 minutes before race.
Event warmup:

Dynamic stretches, got in water and splashed water on my face.
Swim
  • 44m 55s
  • 2112 yards
  • 02m 08s / 100 yards
Comments:

Chose clear goggles which fogged up a little and I was blind once we took the first turn. That cost me time stopping about 3 times to remove goggles to look for buoys. Felt good coming out of the water. Turnover slowed throughout. Did not keep arms reaching out to 10 and 2 oclock as I was afraid to get kicked in the face.
What would you do differently?:

Spit in the goggles! Reach out to sides more, keep turnover up.
Transition 1
  • 03m 38s
Comments:

Not sure why this was so long. The suit strippers did apologize for getting the suit stuck on my ankles. I have the same problem. I'm still having a hard time getting into the shoes without coasting for quite a while.
What would you do differently?:

Practice transition more.
Bike
  • 3h 25m 21s
  • 56 miles
  • 16.36 mile/hr
Comments:

This was the weakest of the 3 disciplines. Pushed more into z3 and z4 on the way back trying to keep the two halves about the same amount of time. First half was 1:40:23, second half was 1:44:58.

Tried eating 1/2 power bar at beginning of bike, other 1/2 of bar 30 minutes in, then 3 GUs 30 min apart and another 1/2 bar 30 min later. Felt uncomfortably full but never nauseous.
What would you do differently?:

Get cadence up a little higher (number is wrong-keeps cutting out. Get a bike fit and maybe get a compact crank to keep from getting my heart rate up. Try to keep from standing up when not necessary as it elevates my heart rate and when I sit back down I lose ground waiting for my HR to come down.
Transition 2
  • 02m 36s
Comments:

Happy with this.
What would you do differently?:

Run faster, have shoes tied!
Run
  • 2h 05m 40s
  • 13.1 miles
  • 09m 33s  min/mile
Comments:

Still felt overly full. Kept hydrating and switched over to coke on the 2nd lap. Skipped the last 2 water stops to try to keep from feeling too full. Luckily it was a cool day with no direct sun on the course.

Pacing strategy was 10:30 for first 3 miles, then go as I saw fit. Hit that pretty well and negative split by 30 seconds or so.
What would you do differently?:

Nothing really. Just about perfect pacing. Probably shouldn't have attacked the last hill so hard but I knew I had some energy to burn. It did slow me down a little in the last 2 miles. Still very happy with this run. No walking except at water stops! Much better than Patriot!
Post race
Warm down:

Had to use the porta pottie for 15 minutes or so. Then walked around for a bit waiting for my wife to find me, then chowed down. Did some light stretching.

What limited your ability to perform faster:

Perhaps missing a couple of workouts two weeks before the race. I just don't seem to have power on the bike. Strength.

Event comments:

How cool is it to have Andy Potts cheer for you as you start your second run lap?!




Last updated: 2013-06-16 12:00 AM
Swimming
00:44:55 | 2112 yards | 02m 08s / 100yards
Age Group: 230/328
Overall: 1574/2371
Performance: Average
Suit: Reaction Full
Course: Clockwise rectangle
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Average Navigation: Average
Rounding: Average
T1
Time: 03:38
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Bad
Biking
03:25:21 | 56 miles | 16.36 mile/hr
Age Group: 248/328
Overall: 1194/2371
Performance: Below average
Wind: Little
Course: 2nd half hillier than first half. Mostly rolling with a couple of good climbs.
Road: Smooth Dry Cadence: 73
Turns: Good Cornering: Good
Gear changes: Average Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:36
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:05:40 | 13.1 miles | 09m 33s  min/mile
Age Group: 203/328
Overall: 1348/2371
Performance: Good
Course: Mostly flat with a couple of hills. 2 loop out and back.
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