Ironman 70.3 Florida - Triathlon

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Haines City, Fl
United States
World Triathlon Corporation
88F / 31C
Total Time = 5h 06m 57s
Overall Rank = 298/1749
Age Group = 40-44
Age Group Rank = 48/274
Pre-race routine:

Got things set up early, cause parking situation got us there early. Did some stretching and talking to friends
Event warmup:

Short swim like 3 min was all they gave us between waves
  • 33m 26s
  • 2112 yards
  • 01m 35s / 100 yards

Had a fight starting at first 300 in ! WTC seem to have waves backwards and we was catching waves that went off over 15 min before my wave took off. Not a huge deal but a mass start seems much easier to me.
What would you do differently?:

Not wear wetsuit ! Got a bit warm last 500 heading in. Day before race it was 72 and felt OK but between the 2 degrees warmer and all the fighting it got too hot .
Transition 1
  • 02m 52s

T1 was a oval that made for a long run out cause I was on the back side. SO because I forgot string for shoes to attach on bike I carried shoes and put them on while leaving T1. Made for an easier / faster run. there was small hill and drain grates and didnt wanna slip on that long run
What would you do differently?:

nothing it went pretty good considering
  • 2h 38m 15s
  • 56 miles
  • 21.23 mile/hr

Fun ride on all the hills, there was way more hills then I expected but nothing I could do about it but deal with them. Roads was CRAP on a lot of the course, was like riding RR tracks in many spots for miles. Made a long rough ride and beat the hell out of me at points
What would you do differently?:

TRAIN !! Missed a lot of training being gone for 4 weeks and not being on my bike except 4 times in 6 weeks. Did what I could with what I had to work with. This was my longest ride since January so in all I think a pretty good day
Transition 2
  • 02m 17s

Long run back in cause we had to reverse the same way out. Went well for a while till shoes started getting caught on the ground so I carried the back tire off ground to stop it.
What would you do differently?:

nothing much I could do
  • 1h 50m 4s
  • 13.1 miles
  • 08m 24s  min/mile

HILLS again, first lap was good but got really packed on next 2 laps. The start put us on a sidewalk that we couldnt get off so people was walking and we had to wait for them to move. Slowed pace for a long while with nowhere to go, kinda saved legs a bit but could never make up for the loss of time. Seemed narrow much of the course and parts of road was torn up so it was dirt and broken pavement we had to run over
Post race
What limited your ability to perform faster:

Bike training and jammed up run course

Event comments:

I think the WTC could have done some thing different considering the size of the event. I really wish they was still in Disney it was a much better ride and run. Swim wave could be adjusted to larger AG first. In all it was a OK race and I had a pretty good time. Might do it again , might not.

Last updated: 2014-03-17 12:00 AM
00:33:26 | 2112 yards | 01m 35s / 100yards
Age Group: 33/274
Overall: 206/1749
Performance: Good
Suit: Roka Mavrick Wetsuit
Course: M shape 1 lap
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 02:52
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:38:15 | 56 miles | 21.23 mile/hr
Age Group: 57/274
Overall: 310/1749
Performance: Good
Wind: Some with gusts
Course: 1 lap
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
Time: 02:17
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:50:04 | 13.1 miles | 08m 24s  min/mile
Age Group: 48/274
Overall: 298/1749
Performance: Average
Course: 3 laps
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Average
Race evaluation [1-5] 3