Ironman 70.3 Princeton - Triathlon


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Princeton, New Jersey
United States
World Triathlon Corporation
71F / 22C
Overcast
Total Time = 5h 36m 29s
Overall Rank = 434/1989
Age Group = 50-54
Age Group Rank = 28/137
Pre-race routine:

Breakfast of 1 Cup dry oatmeal with hot water and banana. 16oz Cappucino from my careza espresso machine
Event warmup:

Dropped running shoe on the way from the car in the parking lot. Fiona found the shoe next to the car! Luckily my nerves were calmed because for the first time I brought a spare pair of shoes to warm up in. Did only about 5 minutes of jogging to warmup.
Swim
  • 38m 24s
  • 2112 yards
  • 01m 49s / 100 yards
Comments:

Warmup for swimming was swim to start. It was a small shock as to how cold the water felt. Got a little nervous, but then got my focus on relaxation started and got into a rhythm swimming. The swim had very little problems with avoiding people. In general I just swam around or away from someone when I got too close.
http://connect.garmin.com/activity/595998781

What would you do differently?:

Swim faster? Never quite know if putting more energy into swimming faster would take away energy in the run at the end.
Transition 1
  • 04m 12s
Comments:

This transition went well. Found bike; put on socks, shoes, gloves, shirt, helmet and glasses. The gloves and shirt seemed to take a little too long.
What would you do differently?:

It seemed like it took too long to put the shirt and gloves on, but didn't want to get sun burnt.
Bike
  • 3h 00m 57s
  • 56 miles
  • 18.57 mile/hr
Comments:

http://connect.garmin.com/activity/595998789
Average wind was 3mph!
Started out at a fast pace of 21 mph for the first 9 miles. Rolling hills started at mile 13. Noticeable slow down at 45 miles to about 18 mph. Was feeling tired.

Nutrition: Hammer Perpeteum 2hr bottle on seat tube and 1 hr aero bottle. dates and hammer gel:
perpeteum 135 cal/hr
2 medjool dates 66cal/hr
1 oz gel 94 cal/hr

Used only 1 refill of aero bottle, 5 dates, 1 oz gel for a total of 530 cal for 3hrs. This was only 176 cal/hr and I may have been getting tired since I ran out of fuel.

Took 2 endurolyte pills

What would you do differently?:

Need to take in more fuel and salt pills to keep the pace steady.
Transition 2
  • 04m 30s
Comments:

bike shoes off, running shoes on, helmet off, cycle jersey off. Then I went to the latrine for about 30 seconds.
What would you do differently?:

The cycle jersey takes too long to put on and take off.
Run
  • 1h 48m 26s
  • 13.1 miles
  • 08m 17s  min/mile
Comments:

Nitrition plan: 1oz gel/hr and 1 hr perpeteum bottle/hr for 230 cal/hr
http://connect.garmin.com/activity/595998792
This was a good run. I felt good coming off the bike. Was able to talk with people around me at the start of the run and found a few people to run with. Only took 1 of my 2 endurolyte pills (dropped the other). Walked through water stations while drinking. Started to feel a hamstring cramp at about 6 miles. Switched to the gatorade drink to increase electrolytes and ate a cut banana. Kept drinking gatorade the rest of the way and slowly ate a second cut banana.

http://connect.garmin.com/activity/595998792
What would you do differently?:

Bring more salt pills. May try to ditch the carried water and go with what ever is being given at the aid stations that are every mile. Perhaps even use dates like on the bike.
Pace was good and fairly steady. It was very humid at 88% and a "feels like temperature" of 68°F. I did have some left at the end, but not as much as I had at the the NJ Devilman Half Lite 50 on 5/4/14. It was interesting to note that my bike average speed and run average pace were nearly identical between these two races.

Devilman Princeton 70.3
0.8 mi swim 1.2 swim
40.3 mi bike 18.8 mph 57.47 actual miles bike 19 mph (avg moving speed 19mph)
8.8 mi run 8:16 min/mi 13.1 mile 8:17 min/mi

Post race
Warm down:

Kept walking for at least 15 minutes. drank fluids, ate food

What limited your ability to perform faster:

Once again, I think I could go faster on the bike and run.

Event comments:

This was a well run race with lots of volunteers. The only negative comments seem to be around the bike course. It had some sections of rough roads and lots of turns, but it was still a good ride through the country side. The run course was very good with only one section having some congestion because of two way running traffic on a normal width asphalt path.




Last updated: 2014-01-19 12:00 AM
Swimming
00:38:24 | 2112 yards | 01m 49s / 100yards
Age Group: 42/137
Overall: 533/1989
Performance: Good
Suit: Wetsuit
Course: Rectangle
Start type: Deep Water Plus: Waves
Water temp: 70F / 21C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Rounding:
T1
Time: 04:12
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
03:00:57 | 56 miles | 18.57 mile/hr
Age Group: 44/137
Overall: 642/1989
Performance: Good
SplitTime Distance Avg Speed 3:01:05.0 57.08 miles 18.9 mph avg 3 mile splits 1 08:23.7 3 21.4 3 2 08:35.2 3 21 6 3 08:31.7 3 21.1 9 4 09:19.8 3 19.3 12 5 09:44.1 3 18.5 15 6 10:50.5 3 16.6 18 7 08:38.6 3 20.8 21 8 09:02.7 3 19.9 24 9 09:36.8 3 18.7 27 10 10:31.1 3 17.1 30 11 08:26.7 3 21.3 33 12 09:20.1 3 19.3 36 13 09:06.5 3 19.8 39 14 08:58.6 3 20.1 42 15 09:56.7 3 18.1 45 16 09:42.4 3 18.5 48 17 10:13.6 3 17.6 51 18 09:31.7 3 18.9 54 19 10:24.8 3 17.3 57 20 02:09.7 0.08 2.2 57.08
Wind: Little
Course: rolling hills - many turns on the course - over 46 turns parts of the course had large bumps (rail road crossing) and many water bottles were on the road surface at these points.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 04:30
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
01:48:26 | 13.1 miles | 08m 17s  min/mile
Age Group: 0/137
Overall: 0/1989
Performance: Good
Split Time Distance Avg Pace Summary 1:50:24.8 13.22 miles 8:21min/mile (this average is a little lower since I started my watch in transition area before going to the porto-pot for pee. 1 8:25.5 1.00 8:25 2 7:47.8 1.00 7:48 3 7:53.6 1.00 7:54 4 8:16.9 1.00 8:17 5 8:10.4 1.00 8:10 6 8:32.4 1.00 8:32 7 8:45.2 1.00 8:45 8 8:21.0 1.00 8:21 9 8:14.9 1.00 8:15 10 8:23.4 1.00 8:23 11 8:36.7 1.00 8:37 12 8:33.7 1.00 8:34 13 8:39.6 1.00 8:40 14 1:43.9 0.22 7:53
Course: Two loops. Only one congested area on small width asphalt path
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
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: Good
Race evaluation [1-5] 4