Ironman 70.3 Muncie - Triathlon1/2 Ironman


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Muncie, Indiana
United States
World Triathlon Corporation
80F / 27C
 		Total Time = 5h 30m 13s
Overall Rank = 435/1541
Age Group = 35-39M
Age Group Rank = 58/205
Pre-race routine:

Camped at the Prairie Creek Campground......only got about 3hrs sleep. Up at 6:00am then rode down to the transition area (recommend red blinking light). Set up transition then hit the porta potty and headed down to the swim start area.
Event warmup:

No warmup other than the ride to transition.
Swim
  • 43m 43s
  • 2112 yards
  • 02m 04s / 100 yards
Comments:

Pretty slow but felt strong.
Transition 1
  • 05m 1s
Comments:

Really slow here....could have broken 5:30 by shortening this by 14 seconds. Took my time.
What would you do differently?:

Could cut this in half.....easily.
Bike
  • 2h 35m 58s
  • 56 miles
  • 21.54 mile/hr
Comments:

Strong here...went hard from the start. Knew the pace was too hard but went with it anyway.
Transition 2
  • 02m 22s
Comments:

Better but still not lightning fast.
Run
  • 2h 03m 9s
  • 13.1 miles
  • 09m 24s  min/mile
Comments:

Hilly but not horrible. After the halfway, started run walk strategy to ease recovery. Still needed to train through, couldn't afford to blow two or three days rest after the race. Drank cola every other aid station. No cramping. Wore compression socks.
What would you do differently?:

Went hard on the bike, paid for it on the run.
Post race
Warm down:

Down to the lake for a cool soak......started cramping after I stopped moving in the water. Does cool water onset cramping? Otherwise felt good.

What limited your ability to perform faster:

Late entry (week before) and decided to treat this like a hard training day in build up to IM Louisville. Went a bit harder than I originally wanted. Need more swim volume and run volume....

Event comments:

Nice race. Well organized. They need to re-evaluate the bike course (re no passing zone) but it is really fast on rt35. Great volunteers and aid stations were well stocked. PR by 6min 8sec....but still 14 sec to take off so I can get under 5:30.




Last updated: 2013-07-06 12:00 AM
Swimming
00:43:43 | 2112 yards | 02m 04s / 100yards
Age Group: 126/205
Overall: 908/1541
Performance: Average
Suit: No wetsuit
Course: Trapezoidal shape....return was into the sun, but manageable.
Start type: Wade Plus:
Water temp: 75F / 24C Current:
200M Perf. Remainder:
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 05:01
Performance: Below average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:35:58 | 56 miles | 21.54 mile/hr
Age Group: 57/205
Overall: 387/1541
Performance: Good
Wind:
Course: Flat and fast.a bit rough.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks: Just right
T2
Time: 02:22
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:03:09 | 13.1 miles | 09m 24s  min/mile
Age Group: 58/205
Overall: 435/1541
Performance: Below average
Course: Out and back with rolling hills.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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: Average
Race evaluation [1-5] 4