Ironman 70.3 Boulder - Triathlon

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Boulder, Colorado
United States
World Triathlon Corporation
67F / 19C
Total Time = 6h 07m 1s
Overall Rank = 609/1544
Age Group =
Age Group Rank = 65/112
Pre-race routine:

This will be a very short report. I was way undertrained and actually only did the race because i had paid for it last year. Events in my life this past year (new job, divorce, loss of family member) just made it hard for me to focus on training. And honestly...just have felt lazy this year. That said...I'm happy I finished with the little training I have done.
Event warmup:

  • 41m 22s
  • 2112 yards
  • 01m 58s / 100 yards

overall I was happy. Swam straight and no issues. never pushed it.
Transition 1
  • 04m 59s
  • 2h 54m 25s
  • 56 miles
  • 19.26 mile/hr

Before this ride my longest ride of the year was just over 50-miles. So this was my longest ride. Never felt comfortable as I have not had much time in the saddle. Didn't ride aero much because my lower back was bothering me. Just tried to keep comfortable as possible.
What would you do differently?:

train more
Transition 2
  • 05m 32s
  • 2h 20m 43s
  • 13.1 miles
  • 10m 44s  min/mile

This was bad. it's been well over a year since I have run longer than 7-8 miles. I knew this would not be pretty and it wasn't. my splits were anywhere form 830 to 15+ per mile. Seriously considerred dropping after the first 10K until a friend yelled out some encouraging words. Didn't know if I should thank him or curse him. ;)
What would you do differently?:

Post race
Warm down:

none. my knees were killing me. amazing though how fast the body recovers. Some ice and advil and other than some blisters on my toes and sunburn I feel pretty good a couple days later.

Didn't hang out much after the race. This was Father's Day and while my kids were out for the race we had other things we wanted to do.

What limited your ability to perform faster:

lack of training

Event comments:

this was my first Mdot race. They do a great job organizing the event. plenty of aid stations and volunteers. Can't comment on post race because I had a bottle of water and left. If there is one thing I don't like is that you have to check your bike in the day before and no race day check-in. other than that...I give them high marks!

Last updated: 2014-06-18 12:00 AM
00:41:22 | 2112 yards | 01m 58s / 100yards
Age Group: 63/112
Overall: 857/1544
Performance: Average
Start type: Wade Plus: Waves
Water temp: 67F / 19C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 04:59
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:54:25 | 56 miles | 19.26 mile/hr
Age Group: 59/112
Overall: 751/1544
Performance: Below average
Wind: Little
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 05:32
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:20:43 | 13.1 miles | 10m 44s  min/mile
Age Group: 65/112
Overall: 830/1544
Performance: Bad
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 2
Good race? No
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4