Ironman 70.3 Boulder - Triathlon

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Boulder, Colorado
United States
World Triathlon Corporation
Total Time = 6h 18m 15s
Overall Rank = 1038/
Age Group = 40-44
Age Group Rank = 54/100
Pre-race routine:

This was a training race for me so I was very low key about the whole thing. I got up at 4:30 and had some orange juice and half a oat muffin. I also started drinking G2 as I knew I would lose lots of fluids in the heat. I have an ongoing issue with losing too much salt so I tried to get ahead of it. I drove myself to the start and wisely took the longer alternative route on 55th..... a few extra miles but I had zero wait time. There was a huge line of cars coming from the Jay Rd way... people should have read the advise in the race packet :)
Event warmup:

I was so early I had tons of time in transition. I set myself up and applied sunscreen. I didn't go for a warm-up swim as I hate getting wet and then sitting around cold. The weather looked awesome but I knew the run was going to be a hot one as there is no shade on the course!
  • 38m 39s
  • 2112 yards
  • 01m 50s / 100 yards

This is the first time doing a race at altitude. I totally felt it! I'm typically a very confident swimmer but I had a little panicy feeling at the beginning as I felt short of breath.... something totally new for me. I worked through it by slowing way down glad I did this race as it set me up for what I need to do at Tahoe. I really didn't need the wetsuit as it almost got too warm later in the swim. I loved the self seeding wave start... AWESOME!! I had almost no contact and it was so easy to navigate. I was tight to all the buoys.
What would you do differently?:

I really haven't been putting in the swim training this year.... good wake-up call for me to up this for the next month. I also need to work on my breathing. Given the altitude I need to be more comfortable with an every other stroke breathing at low altitude so I have enough give for high altitude.
Transition 1
  • 08m 17s

I really wasn't "racing" this so I took my time. I sat down to pull the wetsuit off. Took a porta potty run. Put more sunscreen on. Drank some G2. Maybe I did a little day dreaming ... overall a low stress transition.
What would you do differently?:

nothing.... I enjoyed my break
  • 2h 55m 15s
  • 56 miles
  • 19.10 mile/hr

This was a great ride for me. I never felt max'd out and I did a decent job of drinking. I still need to get those salt tabs into me... I just forget. I have an issue with pushing too hard on the bike and have nothing left for the run so I tried really hard to hold back. I think I did better with this but still think I have room to improve. I also need to eat more on the bike.
What would you do differently?:

I just need more training time. Moving and changing jobs has made this tough. I just need to double down the next month for IM Tahoe
Transition 2
  • 04m 16s

I took my time again. Reapplied sunscreen as I was getting fried. I wish I spent even more time doing this as I seemed to miss several spots. I'm living with some bad burns.
  • 2h 31m 48s
  • 13.1 miles
  • 11m 34s  min/mile

I don't do well with heat and this course really tested me. I was completely drained in minutes on the course. I managed to keep running for most of it but I had to walk a few time to prevent fainting. I drank at every aid station but it wasn't enough. I'm happy that I managed the situation and never got to breakdown mode. I finished in good condition. Since this was a training run and I have an IM later this year it was important I stayed healthy enough to keep my training schedule. That meant holding back and not leaving everything on the table for this race.
Post race
Warm down:

I downed lots of water. Even with all the liquids I took in on the course I was dehydrated! I sat in the shade for 15 minutes with my father and sister and then headed to transition to collect my gear.

What limited your ability to perform faster:

the heat. I just don't handle heat well.

Event comments:

I really enjoyed the race and the course. It was a great training event for IM Tahoe and super happy I chose to do it. The volunteers were first rate.... I loved their energy!!!

Last updated: 2013-08-06 12:00 AM
00:38:39 | 2112 yards | 01m 50s / 100yards
Age Group: 30/100
Overall: 0/
Performance: Average
Suit: yes
Course: simple two turn out and back
Start type: Run Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Remainder:
Breathing: Below average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 08:17
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike:
Getting up to speed:
02:55:15 | 56 miles | 19.10 mile/hr
Age Group: 0/100
Overall: 0/
Performance: Good
Wind: Some
Course: I had so much fun on this course. The climbs were there but very manageable. I held a much faster pace than I thought I would. It was a really pretty ride and beautiful weather! The road surfaces were great and It was so easy to lock into a pace and just cruise.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 04:16
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:31:48 | 13.1 miles | 11m 34s  min/mile
Age Group: 0/100
Overall: 0/
Performance: Below average
Course: two lap around the reservior. Its nice to run on dirt/gravel paths but ZERO shade.
Keeping cool Below average Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
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