Ironman Boulder - TriathlonFull Ironman

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Boulder, Colorado
United States
World Triathlon Corporation
89F / 32C
Total Time = 10h 48m 37s
Overall Rank = 113/2400
Age Group = M40-44
Age Group Rank = 20/400
Pre-race routine:

BJ (first-timer@Ironman) and I drove the bike course and rode the run course (soft pedaling) on Saturday. Bike course seemed fairly mild (which that thinkin' would come back to haunt me). Run course didn't have as much shade as I had originally thought, but enough that the run should be mostly cool (another thought that would prove completely wrong).
So, BJ and I were up at 3:30am and walked across the parking to the 24 hour Denny's. Something new, that I really enjoyed. I think in the future I may try to book my stay next to a place I can get a good hot meal that early.
Steffanie, Kammi, BJ & I (along with another athlete we gave a ride) headed to the buses in downtown Boulder that would shuttle us out to the reservoir. The line was two city blocks but went very fast. 10 minutes after getting in line we were on a bus.

Event warmup:

I always start out getting ready slowly and then end up being rushed to the start line. We got to the reservoir early enough this time, so I went about my business in a very relaxed mode.... next thing I know he's calling the early swimmers to the start line. I gave my pump and morning clothes at BJ and asked if he could give it all to Kam & Steff, and I was off to the swim start. As a future note to myself, I need about another 30 minutes at the swim start just to get relaxed.
  • 1h 04m 17s
  • 4224 yards
  • 01m 31s / 100 yards

Rolling start based off of your expected finish time. In Coeur D'Alene I finished right at an hour so I seeded my self in the 1 hour group. For the first 20 minutes I expended a tremendous amount of energy trying to get on to someone's ankles. Finally I decided to just swim a straight line and if someone came in front I would latch on. Never happened.
What would you do differently?:

I expected right around an hour swim, so I was a little disappointed but it is what it is.
Transition 1
  • 04m 39s
  • 5h 13m 13s
  • 112 miles
  • 21.45 mile/hr

With 4300 feet of elevation based off of similar training rides I had hoped to come in under 5:30 and thought maybe a 5:15 was possible. Spent the first hour just getting comfortable and keeping it relaxed. Coming up and out of the first aid station I felt extremely good. I was flying out toward what I think is Longmont or Hygiene.
Continuing to the North part of the course I was ahead of schedule and excited because I still felt great. I saw my HR pushing into the 140's (that's burning precious matches for me) but I felt so strong I kept pushing.
Heading to the East and back South I actually felt like I was getting stronger. From mile 75 to 100 is generally uphill but my average speed was still going up.
The 3 sister hills at mile 100 was kinda ignorant to throw at us but I was up and over in a second and on my way to the finish. I cruised into T2 a little emotional because I felt that if I could put in a 3:30-3:40 marathon, KONA was right there.
What would you do differently?:

In retrospect, I just went TOO hot on the bike. I had a great bike, but it was a terrible bike as it relates to the overall picture of the day.
Transition 2
  • 05m 23s

Dismount line was about two blocks from where you handed off your bike. I thought that was a bit crazy but we all had to do it, so no big deal.
However, one HUGE oversight on the RD's part was they had us running down a blistering HOT track to the change tent.
Those of us that ride on top of our shoes and run barefoot to the change tent, felt like we were running on the sun.
I made mention to a volunteer and he said they were working on something. BJ told me later they had put down cardboard boxes to run on, but it was still terribly hot.
  • 4h 21m 5s
  • 26.2 miles
  • 09m 58s  min/mile

This is where my great/terrible bike would come back and remind me I still have a little more learning patience and pacing before I'm deserving of Kona spot. I zipped out of T2 alright.
I was clipping along at around an 8MM. Just as I passed mile 1 my left quad started to stretch and pull, and yell and scream. In my two previous ironman this was something I usually felt after the race, so it caught me a bit off guard.
What happened? Could I walk it off or stretch it out and still finish the run strong or were my Kona dreams squashed?
I sucked down some salt tabs and grabbed whatever I could at the first aid station, but I had a feeling it was too late.
I left the aid station running a little differently, but I was running and doing ok. My plan as always, is to run through the aid stations, grab what I can on the fly, and try not to walk the stations until around mile 18.
So just as I flew threw the mile 2 aid station a bolt of lightening hit my right inner quad and as it repeatedly stiffened and tightened, I realized for the first time that while I would finish, my 10hr day and KQ was shot.
The frustration of 12 months of preparation hit a little hard, and it hurt... much more than the cramps.
So from mile 2 to 26 it was survival mode from one aid station to the next. A lot of it's a blur, but I remember out on the wings of the 'flux capacitor' like run-course, feeling like I was baking in an oven.
At one moment coming up out of the Aid station at the far east end for the second time, my eyes kinda glazed over and my brain just started checking out. I was stabbed with another fierce round of cramps that yanked me from my delirium and sent me stumbling off the trail. Some guy (bless him) stopped and asked if I was ok. I needed salt. He offered me two tablets and I ate them on the spot without water. I just wasn't thinking clearly. I think that would've been about mile 18.
Around mile 20 you start getting back into the shady area. I remember hearing all the supporters along the path yelling my name and offering many kind words, but I don't remember seeing anyone. I had tunnel vision. I learned later that I passed within a few feet of some of my screaming family members and I didn't even see them.
Once I pushed through 25&3/4 miles of the Boulder Creek trail I was finally out on the home stretch down 13 street, toward Pearl St. Mall and the finish.

As I sit here typing I'm still scratching my head a bit as to what went wrong. Was that little bit of extra power on the bike the difference? Nutrition? Under-trained? Over-trained? Maybe all of the above? My first two races were great start to finish, so maybe I needed a little humbling?
What would you do differently?:

Post race
Warm down:

I tried to stay on my feet and just walk around to keep the rigor mortis from setting in. Stayed at the finish line until BJ came across (12:32).

What limited your ability to perform faster:

Because the cramp was on the inner quad of both legs (however, by the time I was done I seemed to be cramping everywhere), I'm thinking that may have been from pushing too hard on the bike and too long in the aero position.
This course has no significant climbs that get you up out of that aero position so it's easy to stay low all day. I tried to sit up and stand up on the pedals occasionally but maybe I didn't do it enough. I never felt like my nutrition was off, but then, I haven't nailed that down either.

Event comments:

2015 will have to be the year of the KQ. Of course, I've said that every year now.

Last updated: 2014-03-15 12:00 AM
01:04:17 | 4224 yards | 01m 31s / 100yards
Age Group: 21/400
Overall: 132/2400
Performance: Average
Suit: TYR Hurricane5
Course: One Loop.
Start type: Wade Plus:
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 04:39
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
05:13:13 | 112 miles | 21.45 mile/hr
Age Group: 16/400
Overall: 81/2400
Wind: Little
Course: One loop. As the RD said after the race, this course is "sneaky". It's 112 miles of rollers. You can pretty much stay aero and fast the entire course. It's a great recipe to totally blow the rest of your day.
Road: Smooth Dry Cadence: 93
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Too hard Drinks: Not enough
Time: 05:23
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
04:21:05 | 26.2 miles | 09m 58s  min/mile
Age Group: 20/400
Overall: 113/2400
Performance: Bad
Course: They call it the 'Flux Capacitor' from 'Back to the Future' because it has two Out 'n Backs at the East end of the trail. Two loops.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 5
Physical exertion [1-5] 2
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]