Ironman 70.3 Chattanooga - Triathlon


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Chattanooga, Tennessee
United States
Ironman
68F / 20C
Precipitation
 		Total Time = 6h 21m 42s
Overall Rank = 1376/2214
Age Group = 30-34
Age Group Rank = 121/159
Pre-race routine:

Woke early to final prep myself and the bike in transition. Went to the bathroom many times.

Cup of coffee, banana, peanut butter/honey on wheat, 333 carborocket drink

Walked the 3 blocks from the hotel to the race start, pumped the tires, setup the transition, and moved on.

Went to the bathroom again at the race start.
Event warmup:

Nothing.




Swim
  • 30m 34s
  • 2112 yards
  • 01m 27s / 100 yards
Comments:

Swam on feet and rounded tight to the bouys. kept them tight to the shoulder. Swam good.

Wanted to stay with Chad, but wound up leaving him and never saw him again on the route.
Transition 1
  • 05m 5s
Comments:

Long run from water to the Transition. Took my time to slowly jog/walk to get the HR down so I could mentally prepare for the switch.

Placed glasses, helmet, then shoes on. Took out. Stepped over and got off to the start.
What would you do differently?:

Work on running through transition and jumping onto the bike
Bike
  • 3h 04m 37s
  • 56 miles
  • 18.20 mile/hr
Comments:

Set auto laps every 5miles to remind myself to drink.

Took in a sip every 5miles mandatory and when necessary. Had a 444 carborocket bottle and 1 bottle of water. Took in bottle of gatorade at stop 1, water at stop 2, and gatorade again at stop 3.

Attacked the one major hill midway through; felt really good doing so.

Kept monitoring pace to make sure I kept it at 18. Did not want to go over and risk blowing up.

Rain in spurts slowed some and added to the debris on the roadway.
What would you do differently?:

get faster
Transition 2
  • 04m 37s
Comments:

Quick switch and attempting to catch my breath. Threw on shoes, grabbed hat/glasses and race belt. Got out on the course.
Run
  • 2h 36m 49s
  • 13.1 miles
  • 11m 58s  min/mile
Comments:

2.7 mi - 27:04 - 9:57/mi
6.8 mi - 45:06 - 11:08/mi
8.9 mi - 26:01 - 12:02/mi
13.1 mi - 58:38 - 14:03/mi

Started good and tried to tell myself to slow down. Excitement got the best and I paid for it. Began walking the hills on the two loop course just to save the legs and get the HR down. Each walk break got longer and longer.

Heavy stomach from drinking too much
Post race
What limited your ability to perform faster:

Need to run more and save more on the bike

Event comments:

First 70.3. Great race and great venue!




Last updated: 2015-03-30 12:00 AM
Swimming
00:30:34 | 2112 yards | 01m 27s / 100yards
Age Group: 30/159
Overall: 330/2214
Performance: Good
Gender: 247 Division: 30 Overall: 330 https://connect.garmin.com/modern/activity/778567607/1 HR 148, Max 156
Suit: Xterra Vortex
Course: Up stream couple hundred, around the bouys, downstream and across to the exit.
Start type: Dive Plus: Waves
Water temp: 0F / 0C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 05:05
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
03:04:37 | 56 miles | 18.20 mile/hr
Age Group: 97/159
Overall: 885/2214
Performance: Good
https://connect.garmin.com/modern/activity/778567607/3 HR 139, Max 164 C 69, Max 111
Wind: Some
Course: Rolling hills, two lane roads, out with a loop and back
Road: Rough Wet Cadence: 69
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 04:37
Overall:
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:36:49 | 13.1 miles | 11m 58s  min/mile
Age Group: 121/159
Overall: 1376/2214
Performance: Below average
Course:
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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] 4