Ironman 70.3 St. George - Triathlon

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St. George, Utah
United States
World Triathlon Corporation
85F / 29C
Total Time = 4h 52m 29s
Overall Rank = 177/2653
Age Group = 45-49
Age Group Rank = 15/299
Pre-race routine:

3 weeks ago, I did Leadman 125 (1.5 - 69 - 8.2 ) miles respectively... I did well and a PR on the course.

It took at least 1 to 1.5 weeks to recover for any sort of decent workouts. I did a couple, then back to a peak week.
Event warmup:

Set up transition, some stretching, wait for start.
  • 31m 49s
  • 2112 yards
  • 01m 31s / 100 yards

Pretty good swim, kept moving forward

Only problem was the start of the race... our wave got in the water and I was experiencing some leaking into the right eye of the goggles. I was tyring to fix it while swimming the 150 to 200 meters to the start line... but the cannon went off while I was still about 50 meters behind the start line... so I'd say that I swam a high 30 minute swim VS. the 31:49 as officially recorded... live and learn.
Transition 1
  • 03m

Decent T1, just a big area and had to go a long way from swim exit to bike to bike mount area... it took about 45 seconds alone to run with the bike to the mount line.
  • 2h 28m 7s
  • 56 miles
  • 22.68 mile/hr

Simply, I moved from 25th out of the water to 9th place after T2. 5th overall in AG... not bad... thought I'd be faster on the planned race watts... was expecting a 2:23 according to the leading web-based analytical sites.


avg. speed - 22.62
avg. moving speed - 24
avg. watts - 260 (.82 IF)
NP watts - 290 (.89 IF)
est. CDA - .250 (new best aero data)

Bike: Specialized SHIV
Wheels: Flo 60/Disc
Tires: GP4000s II
Tubes: Vredstein Latex
Suit: PI Octane Half Sleeve
Helmet: LG Vortice (no visor)
Gears: Rotor Q rings 54/42 and 11/28

This course is a beast... with 3800 ft. of climbing... you're either going up at 5 plus percent or going down 5 plus percent.

What would you do differently?:

I ran out of gear with a 54/11 on the downhills, if I did this again... I'd use a 55. A 42/25-28 was fine for going up snow canyon.

My goal was under 2:25, but missed it... the course is tough... I was right at race pace watts of 260 so... it's the course... it's tough.

Transition 2
  • 02m 30s

Decent T2, right in line with others
  • 1h 47m 2s
  • 13.1 miles
  • 08m 10s  min/mile

I had a goal of 1:37 to 1:39.

A complete meltdown after 2 miles... I was pacing ok until the 5% grade stuff started.

My lower inner quad locked up, spasmed and all that on the uphills, so I was doing a lot of walking interspersed with some jogging until the next lock up and spasm... going downhill was ok, I was comfortable for a while and paced relatively well.

I got dehydrated too... just a complete and utter fail.

From 9th to 15th!!
Post race
Warm down:

Walking around in a daze

What limited your ability to perform faster:

I guess I need to evaluate things

Only thing about dehydration... I lost about 5% body weight... I'm from AZ, so I know heat, but I didn't feel like I was sweating that much... but I probably underhydrated on the bike and it lead to a body meltdown.

2 days later, I'm still about 2.5 lbs lighter than race start day.

Event comments:

Overall, I was 8 minutes faster than last year, but 1 miunte slower in the run.

Good event with bad results.

I was looking for a WC Canada slot... but even if I would have maintained position at 9th after T2.. I still wouldn't have gotten a slot.

A 4:52 last year would have gotten 9th place and a slot (like 3 more slots available)... but this year, I would have had to go under 4:35... which at my best I don't think that I would have been able to do. I was aiming for around a 4:38 to 4:40.

ALL of the top 10 guys ran under 1:35... with the top 3 all under 1:30... f$%k me!

The only consolation that I have is that there is a time delta of about 20 to 25 minutes from this course to the local Tempe Town Lake course... so even with a meltdown... I would have been about or slightly under 4:30... that would be a PR.

Last updated: 2013-12-17 12:00 AM
00:31:49 | 2112 yards | 01m 31s / 100yards
Age Group: 25/299
Overall: 250/2653
Performance: Good
Suit: Xterra Vortex Pro
Start type: Wade Plus: Waves
Water temp: 61F / 16C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting:
Waves: Good Navigation: Good
Rounding: Good
Time: 03:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:28:07 | 56 miles | 22.68 mile/hr
Age Group: 5/299
Overall: 0/2653
Performance: Good
Wind: Some with gusts
Road: Smooth Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Drinks:
Time: 02:30
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
01:47:02 | 13.1 miles | 08m 10s  min/mile
Age Group: 0/299
Overall: 0/2653
Performance: Bad
Course: A tough out and back with around 1000 ft of climbing
Keeping cool Average Drinking
Post race
Weight change: %5
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 1