Ironman 70.3 Timberman - Triathlon


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Gilford, New Hampshire
United States
World Triathlon Corporation
86F / 30C
Sunny
Total Time = 6h 42m 45s
Overall Rank = 1346/
Age Group = M55-59
Age Group Rank = 39/
Pre-race routine:

coffee, peanut butter and banana on whole wheat. Left hotel at 430am. arrived at site 4:50am
Event warmup:

Took my time setting up transition, then took an easy practice swim at 6am.
Swim
  • 48m 32s
  • 2112 yards
  • 02m 18s / 100 yards
Comments:

larger number of swimmers made for more contact than I am used to. Not a big deal, but noticeable. A bit more chop than my previous swims, but manageable.
What would you do differently?:

Increase my swim fitness and improve stroke mechanics.
Transition 1
  • 03m 20s
Comments:

Satisfied with time. Slower than shorter race transitons, since I put on socks and sunscreen, which is not normal for me on sprint/oly distance races.
What would you do differently?:

use the course volunteers to apply sunscreen, since they were offering that to racers.
Bike
  • 3h 08m 40s
  • 56 miles
  • 17.81 mile/hr
Comments:

Went out fairly hard for first 30 miles at 19.7 average. Planned to back off on return to conserve a bit for run. ave 16.5 ish from mile 30-56. Sun came out and temps rose rapidly on bike course. Drank a hammer perpetuem bottle, a water/electroylte bottle, then picked up a gatorade bottle at aid station and drank most of that. At a sleeve of clif blocks for added salt as well as a gel.
What would you do differently?:

increase bike fitness.
Transition 2
  • 02m 13s
Comments:

no issues.
What would you do differently?:

nothing
Run
  • 2h 40m
  • 13.1 miles
  • 12m 13s  min/mile
Comments:

Run was more difficult than expected due to both heat and energy stores left after bike segment. Had to stop at porta potty at mile three aid station, so my fluid intake on bike/run was significant. No specific cramping, but the heat left me weaker than expected . Used a run/walk approach and tried to maintain run between aid stations. Even that approach proved too much of a challenge at several points during the run.
What would you do differently?:

Better conditioning and practice at fueling/hydration in hot conditions. This was my first effort at this distance and the 85 degree temps took a toll on my pace.
Post race
Warm down:

took in fluids, then a bit of food. Spent quite a bit of time in the shade before retrieving bike and gear.

What limited your ability to perform faster:

I was undertrained for the swim, so that clearly needs work. The heat definitely took a toll on me during the run. Need to continue working on bike fitness and fueling strategies for hot weather races. Overall happy with this as a first 70.3 effort.

Event comments:

Thoroughly enjoyed the race.




Last updated: 2015-08-19 12:00 AM
Swimming
00:48:32 | 2112 yards | 02m 18s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: wetsuit
Course: point to point right hand turn swim.
Start type: Wade Plus:
Water temp: 73F / 23C Current: Low
200M Perf. Remainder:
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Average
T1
Time: 03:20
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:08:40 | 56 miles | 17.81 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: None
Course: Out and back course. Climbs from about mile 5-10, then again from 45-50 on return.
Road: Smooth  Cadence:
Turns: Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 02:13
Overall:
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
02:40:00 | 13.1 miles | 12m 13s  min/mile
Age Group: 0/
Overall: 0/
Performance: Below average
Course: Rolling hills along lake. Mix sun and shade
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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