Ironman Los Cabos - Triathlon

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Los Cabos,
World Triathlon Corporation
30C / 86F
Total Time = 13h 04m 13s
Overall Rank = 411/781
Age Group = 40 - 44
Age Group Rank = 74/162
Pre-race routine:

A couple of days of easy biking and swimming.
Event warmup:

Light stretching, quick dip in the water to test conditions
  • 1h 29m 50s
  • 4224 yards
  • 02m 08s / 100 yards

My fastest swim ever. Still felt that I could have used better technique and reverted back to my clumsy but comfortable stroke.
What would you do differently?:

Focus on my technique more. Try and be more aggressive at start.
Transition 1
  • 07m 49s

Spent some extra time trying to get the sand off my feet. Took my time to get ready.
What would you do differently?:

Needed to reapply sun screen at this point.
  • 6h 15m 2s
  • 112 miles
  • 17.92 mile/hr

Started well the bike but bonked about 2/3 of the way through. Need to eat more.
What would you do differently?:

Take a water bottle.
Transition 2
  • 01m 38s

Easy dismount and gave bike to volunteer.
What would you do differently?:

Forgot to take my bike shorts off.
  • 5h 09m 21s
  • 26.2 miles
  • 11m 49s  min/mile

Really struggled. Lack of food.
What would you do differently?:

Needed to have a snack or two in my transition bag to fuel up after the bike.
Post race
Warm down:

Eat two slices of pizza. Free massage. Drank lots of water and gatorade.

What limited your ability to perform faster:

Having enough food. Proper training.

Event comments:

Volunteers amazing! Food selection on course was not very good. Needed an energy bar at each station.

Last updated: 2013-11-18 12:00 AM
01:29:50 | 4224 yards | 02m 08s / 100yards
Age Group: 136/162
Overall: 760/781
Performance: Average
Suit: Yes
Course: One long rectangular loop in Sea of Cortez
Start type: Run Plus:
Water temp: 70F / 21C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Bad
Waves: Average Navigation: Average
Rounding: Average
Time: 07:49
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
06:15:02 | 112 miles | 17.92 mile/hr
Age Group: 73/162
Overall: 424/781
Performance: Average
Wind: Strong
Course: Three laps up and back from San Jose to San Lucas. Moderately hilly. Sun very intense and lost a lot of energy on third lap. Not eating enough.
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
Time: 01:38
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal Good
05:09:21 | 26.2 miles | 11m 49s  min/mile
Age Group: 74/162
Overall: 408/781
Performance: Below average
Course: Three laps. Mostly flat with some long gradual up and downs.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 2
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] 4