Ironman 70.3 St. George - Triathlon

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St. George, Utah
United States
World Triathlon Corporation
88F / 31C
Total Time = 7h 37m 26s
Overall Rank = 1651/2443
Age Group = 45-49
Age Group Rank = 188/293
Pre-race routine:

Did not take in enough food the night before or for breakfast pre-race. This would prove to be the end before it even started. I finished but much poorly then expected.
Event warmup:

I walked a 1/2 mile into the swim venue, prepped my belongings and waited for the swim start.
  • 37m 38s
  • 2112 yards
  • 01m 47s / 100 yards

Was breathing to the left and over time became oxygen deprived so switch to right sided breathing. Shoulder pain I had in training came on and got worse when I realized I was not kicking. So while I made some initial forward progress, i slowly lost momentum and finished below expectations.
What would you do differently?:

More open water training as opposed to almost exclusively pool training. Better warm up. Breath to the side most comfortable, don't try different technique on race day.
Transition 1
  • 04m 55s

Everything was in bags and left in transition the previous day. I could have taken everything out and placed them on the ground, but at this distance of a race I was not too concerned with a smoking T1 time. Transition went smoothly and that was more important then time.
  • 3h 50m 43s
  • 56 miles
  • 14.56 mile/hr

Lack of nutrition prior to race came out to get me. By mile 35 I was toasted, was able to take a good solid break at last aid station before Snow Canyon climb. Legs went out about mile 45ish on the last portion of the climb. Full quad lockup, thought I might be done for the day. Luckily after some massage and walking I was able to finish but I honestly could not wait to get off the bike.
What would you do differently?:

Better nutrition plan, lighter bike and lose about 15lbs!
Transition 2
  • 03m 49s

I did not know had fast T2 was coming up and it was to late to get feet out of shoes, so just unclipped and jumped off and ran in with shoes. Had some congestion heading into the racks. Had a little stumble getting into running shoes, again everything was closed up in a bag, so all the running gear had to come out of bag and all bike gear had to go back into the bag. I also stopped at the sunscreen station and got lathered down, that felt SO GOOD!!!
What would you do differently?:

  • 3h 00m 21s
  • 13.1 miles
  • 13m 46s  min/mile

Hot, windy, I was cooked off the bike, it was a tough run. Started out as a run/walk for the first 4 miles. After a few aid stations I was able to regain some stamina and run between the aid stations. The last mile seemed like forever.
The volunteer and community support where the best, without them it would have sucked soo bad, but they made it fun, they called out my name, they cheered, they sprayed us down with hoses, it was actually quite nice despite the suffering.
What would you do differently?:

Poor nutrition planning prior to the race just cascaded into the run.
Post race
Warm down:

I got my medal, drank water, grabbed my bike and gear and went home and plopped into a cold tub!

What limited your ability to perform faster:

Poor Nutrition prior to the race.

Event comments:

St George is an amazing venue. It is a tough course for sure, one of the toughest halfs in North America. The town of St George really pulls out all the stops to make this a top tier event. With 2,600 volunteers and the entire town rallying to cheer you on, you can't beat it. With some of the most stunning scenery you will experience and lots of outside opportunities to visit Zion and Bryce national parks, its just really one of the best events I have been to. Will be returning next year for sure.

Last updated: 2017-05-08 12:00 AM
00:37:38 | 2112 yards | 01m 47s / 100yards
Age Group: 76/293
Overall: 726/2443
Performance: Average
Suit: BlueSeventy Sprint
Course: Counter-Clockwise Loop
Start type: Deep Water Plus: Waves
Water temp: 64F / 18C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Average
Time: 04:55
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
03:50:43 | 56 miles | 14.56 mile/hr
Age Group: 192/293
Overall: 1614/2443
Performance: Bad
Wind: Some with gusts
Course: Mix of rural, city, and state park. Many parts had stunning scenery. Course left the swim venue at T1 and went out onto a main highway, through St George, up through Ivins, Snow Canyon state park and back down into town. Course had closed and protected roads, well marked. 3,500ft of elevation gain.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 03:49
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
03:00:21 | 13.1 miles | 13m 46s  min/mile
Age Group: 188/293
Overall: 1651/2443
Performance: Below average
Course: Run out of town and up a hill, then over here and over there out and back and up more hills and then finally down hill back into town to the finish. 1,200ft of elevation gain.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5