Ironman 70.3 St. George - Triathlon


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St. George, Utah
United States
World Triathlon Corporation
HellF / 0C
Sunny
 		Total Time = 7h 00m 44s
Overall Rank = 1551/2525
Age Group = 45-49
Age Group Rank = 190/293
Pre-race routine:

Got up and had a boost, quick shower to wake me up. Protein shake and small bowl of Coach's Oats. Tried to stay relaxed.
Event warmup:

Some stretching before the swim.
Swim
  • 36m 33s
  • 2112 yards
  • 01m 44s / 100 yards
Comments:

Had a problem with my googles the right eye was licking. It took a while to get that fixed. I thought I would be closer to 30 minutes. My navigation was bad.
What would you do differently?:

Train better
Transition 1
  • 08m 12s
Comments:

I was just tired I knew I was going long but just couldn't get going.
What would you do differently?:

Practice transitiona at the pool!
Bike
  • 3h 19m 33s
  • 56 miles
  • 16.84 mile/hr
Comments:

I should have spent more time on bigger hills 6% or better
What would you do differently?:

Train on hills
Transition 2
  • 07m 20s
Comments:

Had a hard time focusing on what I needed to do.
What would you do differently?:

practice transistions
Run
  • 2h 49m 6s
  • 13.1 miles
  • 12m 55s  min/mile
Comments:

It was soo hot. I can not remember running in this kind of heat. Brutal. I did a lot of walking. I did run down the hills. I was also cramping a lot, I never got to full lock up but it was still painful.
What would you do differently?:

Train off the bike, BRICKS AND MORE BRICKS!!
Post race
Warm down:

I had a shaved ice, and ran through the kiddie fountain it was an awesome combo. I also found a nice shady bit of grass and had a 10 minute nap before the shaved ice. It was real nice.

What limited your ability to perform faster:

Did not prepare for hills. I missed to many workouts, I just wasn't consistant with my training, and I tended to skip running workouts most.

Event comments:

NO CHOCOLATE MILK OR ICE CREAM AFTER THE RACE!! Also no Finisher jersey. Combine that with the really crappy backpacks! Ironman seems to be making more and more money but getting cheaper and cheaper on the swag!
I did really like the finisher medal. That was cool.




Last updated: 2014-12-29 12:00 AM
Swimming
00:36:33 | 2112 yards | 01m 44s / 100yards
Age Group: 82/293
Overall: 706/2525
Performance: Good
Suit: Blueseventy Helix
Course:
Start type: Deep Water Plus:
Water temp: 62F / 17C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Bad
Waves: Navigation: Below average
Rounding: Good
T1
Time: 08:12
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
03:19:33 | 56 miles | 16.84 mile/hr
Age Group: 179/293
Overall: 1345/2525
Performance: Below average
Wind: Little
Course: The course was fine until the Snow Canyon section. The ride down 3/4 mile and then back up broke me. I think I had a 18:82 ave going into the canyon. I had to stop to catch my breath near the top. First time ever stopping during a race and I did St. George 140.6. Just wasn't my day
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Bad
Race pace: Comfortable Drinks: Just right
T2
Time: 07:20
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Good
Shoe and helmet removal Good
Running
02:49:06 | 13.1 miles | 12m 55s  min/mile
Age Group: 190/293
Overall: 1551/2525
Performance: Bad
Course: Hills and more hills.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Bad
Race evaluation [1-5] 3