Ironman 70.3 Florida - Triathlon

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Haines City, Florida
United States
World Triathlon Corporation
84F / 29C
Total Time = 6h 07m 43s
Overall Rank = /
Age Group = 40-44
Age Group Rank = 30/71
Pre-race routine:

Up for breakfast and coffee with my friends in our rental house. There are no nearby hotels so a rental house is the way to go here. Drove to the race site by a fellow racers spouse.
Event warmup:

No in water swim warm up allowed by race directors.
  • 42m
  • 2112 yards
  • 01m 59s / 100 yards

This swim is not known for being fast. It does have a reputation for being a high contact swim and I'm not sure why since this is a fairly small 70.3 with less than 2000 racers. But I did get clobbered a few times.
What would you do differently?:

I would really like to have an in water warm up which wasn't allowed. I would have maybe pushed a little harder after the first buoy but I'm okay with how I did.
Transition 1
  • 04m 30s

first race since IM Chattanooga and I remembered while swimming that my gloves were in my transition bag. Oops.
What would you do differently?:

Have all my stuff out including my gloves.
  • 2h 54m
  • 56 miles
  • 19.31 mile/hr

The bike course is relatively flat - a few florida rollers after 25 miles. Fast straight descents.
What would you do differently?:

My cornering stinks. I gave up spots at every turn I really need to work on that.
Transition 2
  • 03m 30s

T2 was better than t1. This time includes my stop in the port-a-potty.
What would you do differently?:

  • 2h 20m
  • 13.1 miles
  • 10m 41s  min/mile

I didn't like the run course and I didn't do terribly well. The only good news is that it appears nobody else did very well either.
What would you do differently?:

Train more to be able to finish this sufferfest faster.
Post race
Warm down:

sat in the food tent until my body temp lowered and I could function. About 30 minutes.

What limited your ability to perform faster:

I didn't do enough run training for this race.

Event comments:

The race organizers do a good job. If you're ready for the heat this is a good early season race.

Last updated: 2015-04-17 12:00 AM
00:42:00 | 2112 yards | 01m 59s / 100yards
Age Group: 31/71
Overall: 0/
Performance: Average
Suit: tyr torque suit over tri suit
Course: It's a silly course. They get points for squeezing in a 1.2 mile swim in a small lake but there are 6 separate turns which creates a lot of congestion. I did not swim fast on this course.
Start type: Wade Plus: Waves
Water temp: 81F / 27C Current: Medium
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Bad
Waves: Bad Navigation: Good
Rounding: Good
Time: 04:30
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:54:00 | 56 miles | 19.31 mile/hr
Age Group: 30/71
Overall: 0/
Performance: Good
Wind: Little
Course: This is a fast and fun bike course. My favorite part of the day. Loved it.
Road: Smooth Dry Cadence: 85
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:30
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:20:00 | 13.1 miles | 10m 41s  min/mile
Age Group: 30/71
Overall: 0/
Performance: Below average
Course: Oh the suffering. This is 3 loops ... i know are you kidding... with practically no shade in the midday heat in central florida. The thermometer said 84 but it felt like 1000000000 degrees. There are 3-4 fairly annoying hills. Making it worse is that a large part of the course is on dirt-gravel due to construction.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4