Ironman 70.3 Philippines - Triathlon


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Cebu,
Philippines
World Triathlon Corporation
27C / 81F
Overcast
 		Total Time = 5h 10m 13s
Overall Rank = 124/1729
Age Group = 30-34
Age Group Rank = 2/29
Pre-race routine:

porridge (granolas and boiling water) with half a banana
drank 1 litre of sports drink (gu brew lemon/lime) during the 1.5 hours before start
checked over bike and transition set up
checked out the mount/ dismount line, swim in, bike out, bike in and run out routes.
Next time should also check out finish straight
Event warmup:

jogging 100m to toilet and back
swim slowly 150 metres to start line
Swim
  • 34m 48s
  • 1900 meters
  • 01m 50s / 100 meters
Comments:

gender rank 32
What would you do differently?:

start nearer tthe front
Transition 1
  • 02m 31s
What would you do differently?:

learn to jump onto bike


Bike
  • 2h 44m 10s
  • 90.1 kms
  • 32.82 km/hr
Comments:

road surface not great, lost a lot of time avoiding pot holes and gravel
road also very wet in places
ate well, although some gels were difficult to swallow
felt a bit tired in last 15-20km
What would you do differently?:

perhaps use drink with calories?
Transition 2
  • 02m 23s
What would you do differently?:

perhaps try talc in socks?
Run
  • 1h 46m 21s
  • 21.1 kms
  • 05m 04s  min/km
Comments:

spotted a woman in front of me and chased her down trhough the distance
sipped at every drinks station and tried to keep cool with buckets of water on the head!
What would you do differently?:

run faster! check out the last piece of the course before finish line before the race start
Post race
Warm down:

walked around looking for Leo and the boys, had a massage, walked home with my bike and the children

What limited your ability to perform faster:

swim: starting in third wave and having to pass hundreds on the swim
bike: road surface


Event comments:

road surface was awful and probably the worst thing about the whole race.
crowds were amazing - even the whole length of the bike course.
weather was as good as it could have been for that part of the world - cloudy for most of the day and rained the night before so cooled a bit.
http://www.ironman.com/triathlon/events/asiapac/ironman-70.3/philip...




Last updated: 2013-08-06 12:00 AM
Swimming
00:34:48 | 1900 meters | 01m 50s / 100meters
Age Group: 5/29
Overall: 183/1729
Performance: Average
Suit: pink sxu tri tip & black 2xu shorts
Course: water start, out to east 400m, south, west for 1km, north, east for 400m backt o beach run out
Start type: Deep Water Plus: Waves
Water temp: 26C / 79F Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 02:31
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:44:10 | 90.1 kms | 32.82 km/hr
Age Group: 2/29
Overall: 207/1729
Performance: Average
13 km 13 km 24:36 1:01:55 31.71 km/h 45 km 32 km 55:10 1:57:05 34.80 km/h 90 km 45 km 1:24:24 3:21:29 31.99 km/h
Wind: Some
Course:
Road: Potholes Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 02:23
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
01:46:21 | 21.1 kms | 05m 04s  min/km
Age Group: 2/29
Overall: 124/1729
Performance: Good
1.2 km 1.2 km 4:34 3:28:26 3:48/km 10.8 km 9.6 km 47:18 4:15:44 4:55/km 21.1 km 10.3 km 54:29 5:10:13 5:17/km
Course: out and back twice, about half the course shaded, in some parts v exposed and sunny though. Flat course, some small undulations
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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