Ironman 70.3 Austin - Triathlon

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Austin, Texas
United States
World Triathlon Corporation
70isF / 0C
Total Time = 5h 29m 34s
Overall Rank = 616/2219
Age Group = M25-29
Age Group Rank = 75/233
Pre-race routine:

Woke up at 4am. Had 2 bananas, 1 fig newton, and 2 bottles of water (one with a nuun tablet)
Event warmup:

Stretched, ran to the portapotties, stretched more
  • 41m 3s
  • 2112 yards
  • 01m 56s / 100 yards

Had not swim for two months before the event. Thursday before race day, I did a 30 minute open water swim to "test the water" and found that I would be able to do "ok" on the swim. I generally swim faster, but considering the lack of training I was happy with my results.
What would you do differently?:

Transition 1
  • 06m 4s

Transition was okay, with a smooth uphill run out of the water. Took my suit off down to waist while running and removed it upon finding my bike. Stopped to drink some water from my bag and fumbled putting on my sunglasses (prescription...i dont do contacts). Had to put on helmet 3 different times because glasses would not fit right. I added a strap on the back of my glasses to keep them from sliding down, which worked but I need more practice putting on glasses with strap before helmet. Put on shoes (had to, no choice here) and walked bike out through nice wet mud and grass.
What would you do differently?:

  • 2h 46m 51s
  • 56 miles
  • 20.14 mile/hr

Saw a lot of people with flats. A few parts of the course we had to share the road with cars and trucks and made everyone slow down. Very dangerous! I was driven off the road by another cyclist trying to pass during the congested section - rear wheel slid, I just slowed down and stayed upright to prevent a fall. I raced on slicks and was very happy that they did not give out on me (had heard a lot of bad stories about people getting flats with slicks after rain). At about mile 30 a bee found its way inside my helmet and I kept going for about 5 minutes. I stopped to remove my helmet, flicked the bee off, and kept going. Did not stop at any aid station, and just had my GU and water. I was surprised I was able to average over 20 mph considering I dont have a tri bike.
What would you do differently?:

Transition 2
  • 05m 1s

Pretty standard transition. Fumbled untying my bag a bit but helped my catch my breath from the last bike sprint. Changed socks, shoes on, put racebelt on, and out I went.
What would you do differently?:

Tie bag with an easier knot
  • 1h 50m 35s
  • 13.1 miles
  • 08m 26s  min/mile

Three loops: First loop I got a cramp on both my legs going up a hill, started running backwards until cramp went away and continued to next aid station to hydrate. Had water and Perform. Second and third lap I found a runner running around my pace (Ali from EP, TX) and we ran and chatted for two laps. Made the run much more enjoyable and helped me keep a good comfortable pace. Again, due to lack of training I did not want to push myself and have poor performance. Sprinted the last 1/4 mile and passed a few people from my age group. Overall a good run.
What would you do differently?:

Post race
Warm down:

Massage and food and a nice cold coke. Stretched for a few minutes as well.

What limited your ability to perform faster:

Lack of training.

Event comments:

Great volunteers, but traffic was terrible morning of race. A few athletes came in running due to the traffic after transition was closed. I hope everyone got to race. Overall, good race especially for my first HIM.

Last updated: 2013-10-30 12:00 AM
00:41:03 | 2112 yards | 01m 56s / 100yards
Age Group: 131/233
Overall: 1103/2219
Performance: Average
Suit: Rented a zoot suit
Course: Pretty straighforwards, triangle course.
Start type: Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Average
Time: 06:04
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
02:46:51 | 56 miles | 20.14 mile/hr
Age Group: 83/233
Overall: 720/2219
Performance: Good
Wind: Little
Course: Pretty regular for Texas roads, so no surprise there. Some smooth rolling hills and some nice fun downhills.
Road: Smooth Wet Cadence: ???
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 05:01
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:50:35 | 13.1 miles | 08m 26s  min/mile
Age Group: 75/233
Overall: 614/2219
Performance: Good
Course: Pretty smooth, with some mud in some areas. One "large" hill compared to Texas standards. Nice running weather.
Keeping cool Good Drinking Just right
Post race
Weight change: %n/a
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3