Ironman 70.3 St. George - Triathlon

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St. George, Utah
United States
World Triathlon Corporation
90F / 32C
Total Time = 8h 18m
Overall Rank = 2002/2525
Age Group = 45-49
Age Group Rank = 73/
Pre-race routine:

Up early for breakfast--oatmeal, blueberries, couple of eggs.
Event warmup:

The usual--double/triple checking my T1. The unusual--watching all the pros get their stuff ready--I mostly watched Rinny. She was probably creeped out by my gawking! This would be the first of two stalking opportunities!
  • 1h 00m 40s
  • 2112 yards
  • 02m 52s / 100 yards

Things fell apart on the swim. I was in wave 7. Most of the young guns were in the waves behind my age group (W 45-49). If I would have been thinking properly I would have stayed out to the right of the buoys. Instead, I figured I'll swim right along the buoys for ease in sighting. Well, of course that put me right in the path of the strong, fast swimmers coming from behind. As soon as they started coming I couldn't get my breath, keep my heart rate down, or get into any kind of rhythm. Instead of just moving out I stayed in that inside lane--I don't know why I didn't move out of there. I had to breast stroke way too much which meant I was really using my legs a lot.
What would you do differently?:

Stayed the hell out of that inside lane. If I would have stayed out to the right more and found calmer waters I would have been fine. Once that first group swam over me from behind it became a struggle. I was never panicked, just couldn't find a rhythm.
Transition 1
  • 04m

My two transitions were the only thing that improved from last year! Ha!
What would you do differently?:

Nothing, it was good for me.
  • 4h 04m
  • 56 miles
  • 13.77 mile/hr

I knew as soon as I started the first climb the bike experience was going to be much different than last year's. I just couldn't get up to speed. My legs felt heavy immediately and I labored much more. Looking over my training I have certainly put in the time but perhaps I haven't pushed as hard? I'm not sure what happened but it all just felt so much harder this year. There was an extra hill lap in Snow Canyon and the downhills I was cruising, I just couldn't keep my speed up on the flats or climbs. My legs didn't want to go. The heat really seemed to bother me this year as well. However, a few positives happened along the way. First of all, many people were off their bikes in Snow Canyon, pushing them up. Not once did I think of getting off and walking my bike--I made all those damn climbs--slowly--but I never stopped. Also, many people were on the side of the road with tire problems and crashes. I had no mechanical issues whatsoever. And the best--as I was cresting a hill that was also part of the run course, Rinny was just making the turn and I was able to watch her run for several minutes--that was so cool! When I started my descent I passed her and yelled "Go Rinny!" She probably thought 'there's that creeper who was watching me in T1 this morning!'
What would you do differently?:

I'm not sure, train harder I guess. I loved the hills last year. This year, not so much.
Transition 2
  • 03m

Again, fast transition for me.
  • 3h 02m
  • 13.1 miles
  • 13m 53s  min/mile

The run was just brutal. At the top they added a second uphill loop which was kind of a mental 'screw with ya' thing. You're finally heading downhill and then to get rerouted back up again seemed really mean! Lol! It was relentless forward progress though. Never stopped moving forward. I walked the hills, ran the downhills. The heat really bothered me on the run too. I just couldn't get my legs moving. But, again--a positive--many people off to the side with cramping issues, or just sitting dazed and confused. I never cramped, never had any stomach issues--that was good.
What would you do differently?:

I'm not really sure--run more? I feel like I was better prepared this year but ran 1/2 hour slower.
Post race
Warm down:

Found my family, put my feet in the water at the fountains in the park.

What limited your ability to perform faster:

I really don't know. I just couldn't move my legs. Don't know if that was because of the swim, or not being in as good of shape as I thought? I really am not sure why I was so slow on both the bike and run. It's disappointing--especially as I have Ironman CDA in 8 weeks. I'm worried my training hasn't been enough. Or...maybe yesterday just wasn't my day.

Event comments:

I'm not sure how to answer overall course based on my ability. It wasn't too hard--I felt I had the fitness for it. It was really hard though.

Last updated: 2015-05-03 12:00 AM
01:00:40 | 2112 yards | 02m 52s / 100yards
Age Group: 0/
Overall: 0/2525
Performance: Bad
Suit: Zoot
Course: Rectangular course. all left hand turns.
Start type: Deep Water Plus: Waves
Water temp: 65F / 18C Current: Low
200M Perf. Good Remainder: Bad
Breathing: Bad Drafting: Bad
Waves: Bad Navigation: Good
Rounding: Good
Time: 04:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
04:04:00 | 56 miles | 13.77 mile/hr
Age Group: 0/
Overall: 0/2525
Performance: Bad
Wind: Little
Course: Very hilly
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 03:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal Good
03:02:00 | 13.1 miles | 13m 53s  min/mile
Age Group: 0/
Overall: 0/2525
Performance: Below average
Course: Hills, hills, and more hills.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? No
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5]