Ironman 70.3 Syracuse - Triathlon


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Syracuse, New York
United States
World Triathlon Corporation
Sunny
Total Time = 5h 05m 18s
Overall Rank = 275/2300
Age Group = M30-34
Age Group Rank = 35/260
Pre-race routine:

We had a long wait after transtition closed. We were the last wave. I ate a half a PB bagel 30 mins before the swim start.
Swim
  • 30m 28s
  • 2112 yards
  • 01m 26s / 100 yards
Comments:

Found clean water pretty quickly. Just thought about staying calm and getting into a rhythm. Made the first turn and then the second turn to start heading back. Checked my watch and it was at 15 mins. Great, a sub 30 swim, or so I thought. I fought my way through the previous 3 waves of slow swimmers. Very tough to get into a rhythm.
What would you do differently?:

Maybe stay very wide and clear of the traffic.
Transition 1
  • 04m 3s
Comments:

Used the wetsuit strippers for the first time. Got a little cramp in my calf as the wetsuit was coming off.
Bike
  • 2h 32m 28s
  • 56 miles
  • 22.04 mile/hr
Comments:

Smashed this bike segment. I passed hundreds of people. Even going up hills I was passing people like they were standing still. My legs are very strong right now because of the IM training. Only one person passed me and was able to stay in front of me. He only got about 200 yards ahead of me until the finish.
What would you do differently?:

Nothing.
Transition 2
  • 03m 14s
Comments:

smooth here. Had to stop and use the porto potty and take a pee. Got a quick hit of sunscreen on the shoulders and off I went
Run
  • 1h 55m 5s
  • 13.1 miles
  • 08m 47s  min/mile
Comments:

Very hilly course, and not boring. Walked where I needed to. Ran faster where I could. Had to stop and take a poo half way through the run and had some abdominal cramps that I had to walk and work through. Otherwise, I would have had a faster run split. At about mile 11 I found my running legs and was able to get down around 7 min miles.
What would you do differently?:

Find my running legs sooner. If nature calls, you have to answer it, but it added time.
Post race
Warm down:

Walked around, collected my hat, medal and post race food.

What limited your ability to perform faster:

Hills, stomach cramps, and mid-run poo.

Event comments:

Very good race. Will be back next year as a spectator to watch my wife do the race.




Last updated: 2014-06-24 12:00 AM
Swimming
00:30:28 | 2112 yards | 01m 26s / 100yards
Age Group: 0/260
Overall: 0/2300
Performance: Good
Suit: Synergy Endorphin Sleeveless
Course: Rectangle
Start type: Plus:
Water temp: 68F / 20C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 04:03
Performance:
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:32:28 | 56 miles | 22.04 mile/hr
Age Group: 0/260
Overall: 0/2300
Performance: Good
Wind: Little
Course: Hills in the first 15 miles, rollers after that.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 03:14
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:55:05 | 13.1 miles | 08m 47s  min/mile
Age Group: 0/260
Overall: 0/2300
Performance: Below average
Course: Very choppy, not boring.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Evaluation
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