Ironman 70.3 Florida - Triathlon1/2 Ironman

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Haines City, Florida
United States
World Triathlon Corporation
72F / 22C
Total Time = 7h 16m 58s
Overall Rank = 1402/2008
Age Group = 60- 64
Age Group Rank = 12/20
Pre-race routine:

INFINIT Nutrition, 1/2 bagel w/ peanut butter. In the care I had one GU and a small amount of INFINIT.
Event warmup:

The sun was not visible when we started, so I just laid out and relaxed on the grassy area of the beach. Once we got in the lake, I did some quick swims to get my HR up prior to the race so I wouldn't have a high spike. Worked out too since I kept the same tempo from beginning to end and had plenty left over at the end of the swim. A good feeling.
  • 46m 7s
  • 2112 yards
  • 02m 11s / 100 yards

Very happy with this swim. Both my sisters had a hard time believing I was swimming in a lake with all the gators down there.
What would you do differently?:

Nothing and I hope all my open water swims go as well.
Transition 1
  • 05m 38s

I used the Tri Glide spray and it worked like a champ.
What would you do differently?:

I would use the sun block spray on my back BEFORE I left the house. Got a little burn on my back where I missed.
  • 3h 17m 53s
  • 56 miles
  • 16.98 mile/hr

I went into the bike portion fully intending to scale back my speed so I had a chance to run the 13.1 and it seemed to work.
What would you do differently?:

I would have gone just a little faster on the bike course, but not much. Something I need to work on before my next event.
Transition 2
  • 06m 6s

This T2 went well, I was in no super hurry.
What would you do differently?:

I should have applied more sun screen to my back.
  • 3h 01m 14s
  • 13.1 miles
  • 13m 50s  min/mile

The run is by far my weakest link. Something I really need to work on.
What would you do differently?:

Not sure, although my time was that great I really enjoyed each segment.
Post race
Warm down:

30 Minute massage. Shoulders were very tight and I believe it's due to the swim portion and perhaps my turnover is a little higher in a race.

What limited your ability to perform faster:


Event comments:

Loved this event so much I believe I'll have to do it again next year. My youngest sister lives down there as well as my parents. My other sister was there for the event and told me she'd attend any other IM event they had. She and her dog Nikki had a great time.

Profile Album

Last updated: 2013-10-03 12:00 AM
00:46:07 | 2112 yards | 02m 11s / 100yards
Age Group: 9/20
Overall: 12/2008
Performance: Good
Garmin didn't pick up the HR.
Course: M shaped course and I liked it. Sighting was great with the exception of one buoy where I thought I was closer than I really was. Ended up veering to the right, but not by much.
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 05:38
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
03:17:53 | 56 miles | 16.98 mile/hr
Age Group: 12/20
Overall: 954/2008
Performance: Bad
Wind: Some
Course: It was a fast course with a lot of rollers and a couple good hills.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 06:06
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
03:01:14 | 13.1 miles | 13m 50s  min/mile
Age Group: 12/20
Overall: 1014/2008
Performance: Good
Garmin Training Effect listed me as improving, so I probably could have picked up the pace in my stride throughout.
Course: Two big hills, one right after the other.
Keeping cool Good Drinking Just right
Post race
Weight change: %6%
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
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] 5