Ironman 70.3 Boulder - Triathlon

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Boulder, Colorado
United States
World Triathlon Corporation
67F / 19C
Total Time = 6h 08m 16s
Overall Rank = 840/1544
Age Group = 55-59
Age Group Rank = 30/56
Pre-race routine:

I woke up at 4:45 and had a bowl of oatmeal and a banana, drank a cup of coffee on the ride to the race. After setting up I met with my friend Jeff in the transition area.
Event warmup:

I swam two laps around the warm up area.
  • 43m 16s
  • 2112 yards
  • 02m 03s / 100 yards

I felt good during the whole swim. It was pretty combat free until about the last 500 yards when I caught some of the slower swimmers from the wave that started ahead of me. I probably lost 30-45 seconds by going a little too far to the left after the first buoy. Actual swim time was around 41:30 with the rest being the run to transition.
What would you do differently?:

Push harder.
Transition 1
  • 04m 44s

I had a hard time getting my wetsuit off.
What would you do differently?:

Lube ankles/feet more?
  • 3h 06m 26s
  • 56 miles
  • 18.02 mile/hr

For some reason I had a tough time getting into a rhythm. It took me about 12 miles before I felt comfortable. Once I got comfortable I maintained a steady pace. At about mile 50 I started getting a stomach cramp.
What would you do differently?:

Work harder at the start.
Transition 2
  • 03m 2s

A little Slow but Okay.
What would you do differently?:

  • 2h 10m 48s
  • 13.1 miles
  • 09m 59s  min/mile

At the start of the run I was still getting stomach cramps but decided to stick with water for the first couple of stops then see how I felt. I took off at around a 9:00 pace and maintained it for almost the first lap. By the start of the second lap my stomach was really hindering me so I hit the port-o-potty at around mile 8. I lost around 2 1/2 minutes in the p-o-p but felt better when I was done. The wind started gusting at around mile 10 so the last couple of miles were into the wind.
What would you do differently?:

Use the port-o-potty in T2.
Post race
Warm down:

I grabbed a water and sat in the shade until I finished the whole bottle. Then I had a couple of slices of pizza and a coke.

What limited your ability to perform faster:

Stomach cramps. Maybe too much perform on the bike, will mix in more water for the full in August.

Event comments:

Well organized with a lot of vouunteers.

Last updated: 2014-02-12 12:00 AM
00:43:16 | 2112 yards | 02m 03s / 100yards
Age Group: 36/56
Overall: 56/1544
Performance: Good
Suit: Full Wetsuit
Course: One lap square.
Start type: Wade Plus: Shot
Water temp: 67F / 19C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Good
Time: 04:44
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
03:06:26 | 56 miles | 18.02 mile/hr
Age Group: 41/56
Overall: 56/1544
Performance: Below average
Wind: Some
Course: Single loop. A few rolling hills but not too bad.
Road: Smooth Dry Cadence: 84
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:02
Overall: Below average
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
02:10:48 | 13.1 miles | 09m 59s  min/mile
Age Group: 30/56
Overall: 56/1544
Performance: Bad
Course: Two lap course around the reservoir. A few hills in the first two miles.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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