Ironman 70.3 Boulder - Triathlon

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Boulder, Colorado
United States
World Triathlon Corporation
Total Time = 6h 25m 53s
Overall Rank = 1028/2284
Age Group = 30-34
Age Group Rank = 40/100
Pre-race routine:

This was my very first triathlon, and obviously, first HIM. Began loosely following a s/b/r routine 9 months prior to the event, becoming more structured 20 weeks prior to the race (obtained from Brand new to bike riding & running and haven't swam in 18 years. Feel that the BT HIM training plan did a good job of getting me ready for the race.
Event warmup:

Did one lap in the warm-up area of the boulder reservoir.
  • 32m 11s
  • 2112 yards
  • 01m 31s / 100 yards

Had only swam in open water twice prior to event and never with other people around. Had no idea what to expect or how I would fair. Nervous that didn't have enough experience sighting prior to race. Water visibility not as good as lake I had practiced in prior and didn't bring goggles with reflective lenses, but wished I would have has sun was intense for sighting. Was in ~second row of girls at start. Focused on a steady, easy pace. Was surprised at how quickly I was able to pull out front and maintain pace with ease. Sighting was easier than I expected as was navigating around people. Took me about 300 meters to really get a hang of swimming relatively straight and not veering into buoys. Swim interrupted a few times and did breaststroke to get through hairy areas. Surprised at all of the people I caught up with. Never pushed myself during the swim, just tried to stay consistent and not tax myself too much as I knew it would be a long day and wasn't sure what to expect. Last 800 meters or so goggles felt RIDICULOUSLY tight over eyes and was in pain. Couldn't wait to get done because of that and lost a bit of focus. Realized that when I open water swam prior I would be stopping every 5 minutes or so and releasing goggles; when swam in pool was wearing different pair of goggles.
What would you do differently?:

- Bring reflective lens goggles. Cannot see in the water anyway, so don't worry about needing a lighter lens.
- Wear your gear consistently prior to race (you hear this time and time again, so why didn't I listen?). Should have worn race-day goggles for longer, uninterrupted swims when training and adjusted tension of strap accordingly.
- Can push harder next time with ease
Transition 1
  • 07m 17s

Never saw a transition area before, had no idea what to expect. As this was my first triathlon (and first witnessed tri as well) told myself to go slow and forget about the T1 time. Can definitely wipe quite a bit of time off in this area now that I am familiar with setup and how to navigate.
  • 3h 14m 30s
  • 56 miles
  • 17.28 mile/hr

For being on a road bike without aero bars and on a conservative bike setup, overall happy with the ride. Being a noobie to riding, still wasn't comfortable with grabbing water bottles so wore a camelbak. Was shooting for a pace of 17mph, so happy with the 17.28. Slowed down at the end of the ride to allow legs to rest a bit because scared that legs would poop out or be too tired for the run. Not enough experience to know how to trust myself and abilities. Lots and lots of people passing me. I know my strength in there, but comfort on bike and bike setup definitely a hinderance to performing better.
What would you do differently?:

Becoming more comfortable on a bike is the best thing I can do for myself. Once that happens I can move on to a more aggressive riding position, aerobars, maybe even one day a TT bike............
Transition 2
  • 06m 35s

Again, never experienced or witnessed a T2 before so went slow. Completely psyched myself out that I was going to bonk on the run and that legs would poop out so went in not expecting much from my run.
What would you do differently?:

More bike to run bricks so I have more confidence in transition ability.
  • 2h 25m 20s
  • 13.1 miles
  • 11m 05s  min/mile

First 1.5 miles felt great until I got to first aid station and had no idea what to do with someone handing me water. I took it, ran with it and tried to drink and choked on it! Total mind%$#. A little after this point, I noticed my HR jumped from 140's to mid to high 160's. Realized that I accidentally took 400mg of caffeine at T2. WTF. Rest of the run was just a slow easy pace. Kept expecting the run to be harder, hotter and to bonk for some reason. Total noob lacking confidence and overcompensated. Shortened my stride too much and knees began to seriously ache (never had issues leading up to event).
What would you do differently?:

- Wear a cap; had serious sunburn on my scalp following the race.
- Get a fuel belt that can hold small amounts of water. Know better your nutritional intake and what to take and when. Thought I had an idea going into the race, but started reading massive amounts of internet advice in the days leading up to event and changed the plan -- mistake.
- More bike to run bricks
- Don't keep dumping water on your head at every station! Your shoes & socks get soaked and make for an uncomfortable run. Ice works better.
Post race
Warm down:

Found shade. Stretched.

What limited your ability to perform faster:


Event comments:

Overall, pleased with the event and with my time. Day after HIM rested; following day went out for a 10k run and did best time at 52min. Surprised that I didn't feel achey at all following the event. Likely could have pushed harder throughout, but was a great experience and glad I did it.

Last updated: 2015-06-26 12:00 AM
00:32:11 | 2112 yards | 01m 31s / 100yards
Age Group: 4/100
Overall: 184/2284
Performance: Good
Suit: Zoot Force
Start type: Wade Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 07:17
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed:
03:14:30 | 56 miles | 17.28 mile/hr
Age Group: 43/100
Overall: 1143/2284
Performance: Good
Wind: Little
Course: Rode the course once before the event;
Road: Smooth Dry Cadence: 83
Turns: Below average Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
Time: 06:35
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:25:20 | 13.1 miles | 11m 05s  min/mile
Age Group: 40/100
Overall: 1028/2284
Performance: Average
Course: Bad weather preceding race so running course not in great condition. Large puddles, uneven terrain and small area for people to be doing an out and back x2 course. Not overly impressed with run setup.
Keeping cool Average Drinking Too much
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]