Ironman 70.3 Boulder - Triathlon

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Boulder, Colorado
United States
World Triathlon Corporation
75F / 24C
Total Time = 6h 13m 12s
Overall Rank = 885/1544
Age Group = 50-54
Age Group Rank = 16/55
Pre-race routine:

Got up at 4:00 ate a big bowl of oatmeal and had 2 cups of coffee, ate a banana and a bagel while setting up transition. Was at the Resevoir by 5:05.
  • 43m 37s
  • 2112 yards
  • 02m 04s / 100 yards

took a little while to find some clean water, was pretty crowded for the first leg, over all felt pretty good, didn't get tired.
What would you do differently?:

maybe start a little closer to the front.
Transition 1
  • 03m 55s

took a little extra time to wipe the sand off of my feet.
  • 3h 04m 31s
  • 56 miles
  • 18.21 mile/hr

I got tired on the bike, the 2nd half hills were starting to eat my lunch, was really glad to get off the bike. I hydrated well, drinking almost 3 bottles of my nutrition of Infinit, and ate 1 gel. Started to get some build up of gas in my stomach on the bike.
What would you do differently?:

Need more bike training, most of my training was on the flat bike path, next time will continue to work on my hills
Transition 2
  • 03m 6s

stopped to go to the bathroom in T2
  • 2h 18m 3s
  • 13.1 miles
  • 10m 32s  min/mile

Thought I might have problems on the run with being tired, but once I got going, I was able to just keep a steady pace. Took regular walk breaks, through the aid stations, and about every 10 minutes, so I guess it probably averaged a break about every 5 minutes. Nothing was hurting, I wasn't out of gas, but didn't feel I could push to go faster. At every aid station I took 2 cups of water, drank one, poured one over my head, took a cup of perform, and dumped a cup of Ice down my shorts. Weather was great the whole day, a high of about 75.
Post race
Warm down:

ate a little bit, and drank some water and beer

Event comments:

I loved this race!

Last updated: 2013-09-29 12:00 AM
00:43:37 | 2112 yards | 02m 04s / 100yards
Age Group: 26/55
Overall: 888/1544
Performance: Good
Course: 1 lap around Boulder Resevoir
Start type: Deep Water Plus:
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 03:55
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:04:31 | 56 miles | 18.21 mile/hr
Age Group: 20/55
Overall: 990/1544
Performance: Average
Course: 1 loop course around north Boulder, rolling hills
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 03:06
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:18:03 | 13.1 miles | 10m 32s  min/mile
Age Group: 16/55
Overall: 888/1544
Performance: Good
Course: 2 loop course around Boulder Resevoir, 98% on dirt road and some double track, loved it. aid stations every mile.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 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: Good
Race evaluation [1-5] 5