Ironman 70.3 Syracuse - Triathlon1/2 Ironman

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Syracuse, New York
United States
World Triathlon Corporation
70F / 21C
Total Time = 6h 23m 12s
Overall Rank = 1201/2316
Age Group = m40-44
Age Group Rank = 165/304
Pre-race routine:

Did not sleep well. All of the football hooligan's seemed to party all night in the street right below our hotel window, very little sleep from 2:30 on.... nerves too I'm sure. Got up at 4:30, half of bagel with PB, a banana, and cliff bar, coffee in the lobby. Wife made me hitchhike to the race (rather than wake up the kids), so went to the lobby and grabbed a ride from the first car I saw. A very nice (but very nervous) fellow athlete. Left my sweatshirt in the room by accident, so a little chilly pre-race.
Event warmup:

There simply is no more exhilarating feeling than the 20 mins or so before you start a big race like this. The chemicals running through you, adrenaline, and all that other nonsense.... better than any drug I may (or may not) have done in college. Was able to get a short swim warmup in, the warmup area was maybe 40 yards by 100 yards and everyone was trying to get in a couple strokes - very chaotic. Drank some water. Forgot my flip flops! Was second to last wave to go off so had an hour to walk around after transition closed, wore my spare socks.
  • 37m 53s
  • 2112 yards
  • 01m 47s / 100 yards

Felt very good in the water, I do have anxiety issues if my heart gets going to much, kept it well in check, and no issues there. Planned to start in the back of my wave of about 125+/-, fast few lined up in the front and everyone lingered way way in the back... so I stuck myself in the 2 or 3rd row. Lot of bumping at the start held my own and made my line. Course was (suppose) to be a rectangle, I took the inside line. At the first turn (into the sun) I could make out people across heading back in. Took me a while to realize the course was more of a trapezoid... had to head out a little more to round the second mark. Probably cost me 20-30 seconds? Rode some feet to catch breaks, maybe got to comfortable on some?? Oddly with about 500 yards left I felt some cramping while sighting, focused on relaxing the legs, (which I felt I was doing quite well) and never kicked hard.
What would you do differently?:

Not sure, need to figure out the quad cramping / spasms from swimming. Really thought my swim time would be a little better, I know I can swim faster, but this is a long race and wanted to pace.
Transition 1
  • 04m 10s

First time using a wet suit stripper.... I could use people like this in my life all the time!!!
What would you do differently?:

Realized I forget to lube the inside of my arms, felt some chaffing right away!
  • 3h 01m 22s
  • 56 miles
  • 18.53 mile/hr

Well I came out of the water feeling pretty darn good, BUT.... hopped on the bike, after 400 yards, up to speed, and left quad cramped and locked up. Unclipped left foot and was trying to shake it out (pretty sure one of the course photographers got that!), DIDN'T WORK! I had to pull over, tried to break it up, ended up walking for a bit, couple more failed attempts before I worked through this cramping, no idea how, where or why, BAD start to the bike. Got down most of a cliff bar before the climb started.

After that I jumped right in to the infamous 10 mile climb... despite the cramping at the start it went very well. In fact the rest of the ride I felt very strong, always in the saddle. Never had to push too hard. Computer registered 53.5 mph on one of the descents, a new top end for me (yikes!) but I have to make the most of those opportunities. After mile 40 or so, I needed to focus a bit to stay in aero. Around mile 45 I did feel the left leg cramping up again, so took a little off, and spun more. Drank as often as I could, took a bottle at each aid station, 3 Gu's and chomped down a half of a banana at some point.

What would you do differently?:

My goal was a sub 3:00 ride, the reputation of this course and my TERRIBLE start, I had given up on that... bike time came in at 3:01 so obviously I can do it, if I figure out the cramping.

Work on a better nutrition plan?
Transition 2
  • 02m 12s

Nothing to exciting here. Ripped one of my running socks as I put them on, tough luck as I used my spare socks before the race to go in the porta potty.
  • 2h 37m 36s
  • 13.1 miles
  • 12m 02s  min/mile

First two miles were fine, always takes me a bit to find my legs, there was some tougher side sloped off road running to get out of the park, but not too bad. The BAD started around mile 2, not sure why they choose to include this hill in a race, but it was rough... first time through almost everyone was walking, my quads really started to cramp up, even walking, someone gave me a salt tab, which I got down dry (on the second attempt - yum!). Tried to take in some calories at every aid station, but the empty, hollow feeling totally set in. My heart was in check, I could talk, but legs were totally gone. Kept plugging on, ran when I could, walked when I had too. The roughest part is this is a DAMN DOUBLE LOOP, fought through that killer hill a second time, (EVERYONE WAS WALKING) clocked in a 18+/min mile... turns out I am a really slow walker! Not sure if it was the prospect of finishing or my attempts to consume calories were finally catching up, but at mile 11 I finally felt able to run out the race and finish with a smile.
What would you do differently?:

Well, need to figure this out....
Post race
Warm down:

How good can you feel after 6+ hours.

What limited your ability to perform faster:

Cramping / Nutrition ?

I know I have a sub 6 hour HIM in me, just gotta find it.

Event comments:

Well run, but really not much for the kids. This is an out of the way destination and those that have to bring families really could use better distraction for them. Check in day, the lake was closed??? Dragged the kids out there to stare at a beautiful lake they couldn't swim in.

Last updated: 2014-06-24 12:00 AM
00:37:53 | 2112 yards | 01m 47s / 100yards
Age Group: 100/304
Overall: 793/2316
Performance: Good
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Good
Time: 04:10
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:01:22 | 56 miles | 18.53 mile/hr
Age Group: 119/304
Overall: 832/2316
Performance: Average
Wind: Some
Course: Course seems to have a reputation of being hard... there is a big climb out of the box from miles 2 - 12 you gain 1000+/ft. A couple real aggressive descents. ZERO shade.... all beautiful farmland
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:12
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal Good
02:37:36 | 13.1 miles | 12m 02s  min/mile
Age Group: 165/304
Overall: 1201/2316
Performance: Bad
Course: Death march from hell??? Double loop, with something some sort of evil one mile hill to the turn around.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3