My first Triathlon
New Products and Discounts
From the PROs
Scott Tinley's Articles
Find a race
Add Today's Workout
My Training Plan
Ironman 70.3 St. George - Triathlon
View Member's Race Log
View other race reports
St. George, Utah
World Triathlon Corporation
85F / 29C
= 4h 52m 29s
Age Group Rank
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.
Set up transition, some stretching, wait for start.
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.
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
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
NP watts - 290
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
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.
Decent T2, right in line with others
1h 47m 2s
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!!
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.
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
Xterra Vortex Pro
61F / 16C
Run with bike:
Jump on bike:
Getting up to speed:
02:28:07 | 56 miles | 22.68 mile/hr
Some with gusts
Riding w/ feet on shoes
Jumping off bike
Running with bike
Shoe and helmet removal
01:47:02 | 13.1 miles | 08m 10s min/mile
A tough out and back with around 1000 ft of climbing
Mental exertion [1-5]
Physical exertion [1-5]
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]
Add to friends
Go to training log
Go to race log
Send a message
DON'T SHOW THIS AGAIN
CREATE MY ACCOUNT
CONNECT WITH FACEBOOK
Already a member?
Log in here