Ironman 70.3 Syracuse - Triathlon

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Syracuse, New York
United States
World Triathlon Corporation
73F / 23C
Total Time = 6h 14m 36s
Overall Rank = 1095/2316
Age Group = 40-44
Age Group Rank = 48/147
Pre-race routine:

Woke up at 3:00 am. Had two cups of coffee and a ciabatta roll. Got to race early and had muffin and sipped on gatorade. After setting up for transition, had a half banana about 30 minutes to race start
Event warmup:

Swam a couple of laps in swim practice area. Probably about 3 minutes total.
  • 31m 24s
  • 2112 yards
  • 01m 29s / 100 yards

Had a great swim. Very happy. Went off in the middle with the fast girls and stayed with them for the most part. Backed off a bit after 200 yards as I was getting pummelled by some but managed to still be able to draft very well. Passed a lot of girls on the lap home. GREAT SWIM.
What would you do differently?:

Sighting was difficult because of the sun and the buoys were hard to spot in the water. Nothing I really could change.
Transition 1
  • 03m 59s

The run from the swim to the bike was long. Once I got to my bike, I felt that I did a good job getting stuff on and heading out. Much better than Eagleman.
What would you do differently?:

  • 3h 13m
  • 56 miles
  • 17.41 mile/hr

This was a tough bike course especially the first 10-12 miles. Thought I paced myself well and managed to to get through the hills without stopping. Kept good pace remainder of the course. Legs got tired with about 10 miles out but managed to push through. Overall, pleased with split given the fact that there was over 3000 feet of climbing..
What would you do differently?:

More bike riding!
Transition 2
  • 01m 38s

Felt I nailed this transition. Got in and out and wasted little time with stuff.
What would you do differently?:

  • 2h 24m 35s
  • 13.1 miles
  • 11m 02s  min/mile

This was notoriously a tough run course but felt that I handled it as well as I could. Kept a good pace the first loop and then slowed down for the second. The second time up the hill was primarily a walk but I did not feel bad since everyone else was doing the same thing! Need more conditioning and losing more weight will help with better times in future races.
What would you do differently?:

More training
Post race
Warm down:

Sat down for a bit and had water. Took tylenol. Also had post race food which consisted of pizza and chips.

What limited your ability to perform faster:

Hills and limited training given marathon focus early in the year. Bike can be improved.

Event comments:

This was a well organized and tough race. It's a great gauge for your overall fitness and identifying areas of improvement. As much as I hate hills, I actually wouldn't mind doing this race again in another couple of years. There are portions of the race where it kicks your ass but plenty of areas where you can recover if you can just get through the tough parts. The bike course scenery was beautiful and the volunteers were first class. Also, plenty of great accommodations within 15 minutes of the race and I loved the fact that they opened the parking lot earlier than the posted time to reward the anal early risers who heeded the advice and got to the race early.

Last updated: 2014-03-31 12:00 AM
00:31:24 | 2112 yards | 01m 29s / 100yards
Age Group: 9/147
Overall: 195/2316
Performance: Good
Suit: X-Terra sleeveless wetsuit
Course: Rectangle out and back
Start type: Wade Plus: Waves
Water temp: 67F / 19C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Average
Time: 03:59
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
03:13:00 | 56 miles | 17.41 mile/hr
Age Group: 35/147
Overall: 950/2316
Performance: Good
Wind: Headwind
Course: Single loop. 2000 feet of climbing in the first 10 miles. Rolling hills for the remainder with several fast downhills. Got up to 43 mph on one hill.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:38
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:24:35 | 13.1 miles | 11m 02s  min/mile
Age Group: 48/147
Overall: 1095/2316
Performance: Good
Course: 2x Out and back course with 1 mile steep climb.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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] 5