Ironman 70.3 Hawaii - Triathlon

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Kohala Coast, Hawaii
United States
World Triathlon Corporation
Total Time = 8h 23m 23s
Overall Rank = 1449/1466
Age Group = 45-49
Age Group Rank = 62/63
Pre-race routine:

Small bowl oatmeal, 1.5, coffee
  • 52m 23s
  • 2112 yards
  • 02m 29s / 100 yards

More shore break than last year, some current coming back in. This age group is more aggressive than 40-44, full body contact the whole time. One girl behind me grabbed my feet and tried to push me aside. Pretty much same time as last year
Transition 1
  • 05m 7s

Didn't clip shoes onto pedals this year because there is a hill right as you exit the bike corral.
  • 4h 10m 1s
  • 56 miles
  • 13.44 mile/hr

I usually mash in big gears but I purposely used smaller gears to save my legs. My time was about 12 min slower but I had a strong run, no cramps, and didn't dnf. I researched how to solve cramping and didn't eat any solid foods during bike except chomps. Had 3 pnut butter hammer gels (no caffeine). Filled torpedo with nuun twice, then filled it with Gatorade endurance twice as pulling out the nuun tabs was being a chore. This stuff has like a slimy coating to it so it didn't upset my stomach as much as regular Gatorade. Kept plain water consumption low but poured it liberally on my head back and chest. The torpedo really helped stay hydrated and less time spent at aid stations. I didn't stop at every one.

Also had fuel belt flask only with concentrated perpetuem strawberry lime. Ate about 5 tums and 4 salt tabs.
What would you do differently?:

Train more
Transition 2
  • 04m 32s

This year they racked first come first serve and t2 bags at bottom of corral. threw helmet and bike shoes in t2 bag after I took out running shoes.
  • 3h 11m 10s
  • 13.1 miles
  • 14m 35s  min/mile

I'm really stoked with my run. my overall time is 27 min shorter because I didn't have dehydration problems. Last time I went to the bathroom 3 times on the run and had gastric problems, extreme thirst and cramps. I felt great today and really pushed to finish. It is a hard race in my opinion, I am extremely sunburnt but not in much pain or tired.

I carried a fuel belt flask only with me with nuun and sipped in between aid stations. I ate about 10 tums and 7 salt pills. Half banana and red bull at mile 10. Cola after mi 5, Gatorade only after mile 8 to avoid ga strict problems. plain water sparingly.

I also had a different tri top with a big back pocket for supplies, as last year I had no pocket. This year's tri top also had a half zip with built in bra. I poured ice in my bra and down my back to cool core. Had iced sponges on my shoulders to block sun and keep cool. Also wore sunglasses on bike and run
What would you do differently?:

Train more, put blister block on feet
Post race
Warm down:

No alcohol, 2 alleve, hot tub

What limited your ability to perform faster:


Event comments:

I went without expecting too much, I just wanted to finish on time. I stuck with my hydration and nutrition plan and it paid off, as I don't think I trained as much as I should have. What time I did have to train, I trained in the heat to prepare for Kona. I think that paid off as I shave a considerable amount of time not bonking. I am done w/ Kona, looking for other venues with different scenery and conditions. This appears to be a hard race as I was running with people who looked way fitter and had the full ironman tattoos. Being prepared for the heat is key to this race.

Last updated: 2014-10-28 12:00 AM
00:52:23 | 2112 yards | 02m 29s / 100yards
Age Group: 62/63
Overall: 0/1466
Performance: Good
Start type: Wade Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Remainder:
Breathing: Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 05:07
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
04:10:01 | 56 miles | 13.44 mile/hr
Age Group: 0/63
Overall: 0/1466
Performance: Average
Wind: Cross-winds
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
Time: 04:32
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Average
Shoe and helmet removal
03:11:10 | 13.1 miles | 14m 35s  min/mile
Age Group: 0/63
Overall: 0/1466
Performance: Good
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4