Ironman 70.3 Muncie - Triathlon


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Muncie, Indiana
United States
World Triathlon Corporation
80sF / 0C
Overcast
 		Total Time = 6h 52m 46s
Overall Rank = 1210/1725
Age Group = W 40-44
Age Group Rank = 48/83
Pre-race routine:

Peanut butter, pretzels, and diet Pepsi on the way to the race. Set up transition & watched the pros and early waves go off.
Event warmup:

Did a little swimmy swimmy to get my wetsuit wet and make sure my goggles were set.
Swim
  • 51m 54s
  • 2112 yards
  • 02m 28s / 100 yards
Comments:

OK swim - didn't like the woman who tried to pull me under at 400m and didn't think the wave behind me was as polite as the later waves at Raleigh, but I survived. May have panicked more without the wetsuit.
What would you do differently?:

Just keep swimming.
Transition 1
  • 05m 13s
Comments:

Long run up from the water, also stopped for a potty break. Most important, remembered to eat something in T1.
What would you do differently?:

Nothing - 5 minutes is a long time, but it was important to execute the rest.
Bike
  • 3h 19m 4s
  • 56 miles
  • 16.88 mile/hr
Comments:

Happy with the bike. I executed both my HR plan and my nutrition plan.
What would you do differently?:

Just keep biking.
Transition 2
  • 04m 20s
Comments:

Again - T2 may be long, but it helped execute the rest...got sunscreen and another potty break.
Run
  • 2h 32m 15s
  • 13.1 miles
  • 11m 37s  min/mile
Comments:

I couldn't execute this with respect to keeping my HR down, but I was feeling comfortable, so I just went with it. Walked a lot of the uphills. Used every aid station (every mile). Talked to lots of folks and had a great time.
What would you do differently?:

Just keep running.
Post race
Warm down:

Found the fam and was thrilled to go sub-7.

What limited your ability to perform faster:

Nothing in particular...I executed the plan, set a 30 minute PR, made my goal, and felt good the whole time.

Event comments:

Great race - lots of spectator & volunteer support. I could do without the hideous 6 miles to and from the highway on the bike, but otherwise no complaints.




Last updated: 2013-11-17 12:00 AM
Swimming
00:51:54 | 2112 yards | 02m 28s / 100yards
Age Group: 64/83
Overall: 1293/1725
Performance: Good
Suit: Wet suit over trisuit
Course: 900 m out from shore, 300 m across, 850 m back to shore
Start type: Wade Plus: Waves
Water temp: 74F / 24C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 05:13
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed: Average
Biking
03:19:04 | 56 miles | 16.88 mile/hr
Age Group: 53/83
Overall: 1285/1725
Performance:
Wind: Cross-winds
Course: 6 miles of hell, 44 miles of closed-to-traffic, smooth highway, 6 miles of hell
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 04:20
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:32:15 | 13.1 miles | 11m 37s  min/mile
Age Group: 48/83
Overall: 1210/1725
Performance: Good
Course: Out and back route - hilly!
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
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:
Race evaluation [1-5] 5