Ironman 70.3 Princeton - Triathlon


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Princeton, New Jersey
United States
World Triathlon Corporation
75F / 24C
Overcast
 		Total Time = 7h 29m 15s
Overall Rank = 1713/1943
Age Group = 40-44
Age Group Rank = 277/301
Pre-race routine:

Had a nice breakfast of fruit and yogurt. Ate a banana. Put on wetsuit and convinced myself this was a good idea.
Event warmup:

Running around looking for another swim cap -- should probably not leave mine in the hotel next time.
Swim
  • 42m 39s
  • 2112 yards
  • 02m 01s / 100 yards
Comments:

Had a great swim
What would you do differently?:

Train more to avoid cramping
Transition 1
  • 05m 31s
Comments:

I take transitions pretty slowly, so no stress here. Just get going for the next leg.
Bike
  • 3h 51m 46s
  • 56 miles
  • 14.50 mile/hr
Comments:

I am terrible on the bike. Slow, plodding and slow.
Mix in some more slow and that was my bike.
What would you do differently?:

Train more to be less slow.
Transition 2
  • 06m 29s
Comments:

Again, deliberate about transition. Take some time, get new socks and brace myself for the run.
Run
  • 2h 42m 50s
  • 13.1 miles
  • 12m 26s  min/mile
Comments:

Pretty good outing considering the circumstances. I did get crampy on the second half because I lapsed on the salt. My bad. Just need to stay consistent with nutrition.
Post race
Warm down:

Ate, drank and relaxed

What limited your ability to perform faster:

Lack of training and lots of slowness.

Event comments:

This was a great race. Very well organized with lots of volunteers and a supportive crowd. Good course markings and a nice athlete venue made this a great race to participate in. If you are going to race this one, be ready for terrible roads and bring lots of spares -- some people had 3 flats on the course.
Otherwise it was a really great event!




Last updated: 2013-12-21 12:00 AM
Swimming
00:42:39 | 2112 yards | 02m 01s / 100yards
Age Group: 162/301
Overall: 999/1943
Performance: Good
Suit: Yes
Course: It is on a rowing course, so navigation was a snap.
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 05:31
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
03:51:46 | 56 miles | 14.50 mile/hr
Age Group: 282/301
Overall: 1744/1943
Performance: Good
Wind: None
Course: Pretty flat with only 900 ft of elevation. The course was a mile longer than standard, but not a big deal. Roads were bed, but it is NJ so what do you expect?
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 06:29
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Below average
Racking bike Good
Shoe and helmet removal Good
Running
02:42:50 | 13.1 miles | 12m 26s  min/mile
Age Group: 277/301
Overall: 1713/1943
Performance: Good
Course: Pretty flat, 2 loop course that was pleasant to run. Well marked and lots of support and volunteers.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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: Good
Race evaluation [1-5] 5