Ironman 70.3 Hawaii - Triathlon

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Kohala Coast, Hawaii
United States
World Triathlon Corporation
84F / 29C
Total Time = 8h 21m 46s
Overall Rank = /
Age Group = 50-54
Age Group Rank = 0/
  • 53m 18s
  • 2112 yards
  • 02m 31s / 100 yards

This was about right on target for me. I'm not a fast swimmer, just a consistent one.
Transition 1
  • 09m 32s

Took my time in transition. After exiting transition, I decided to run the 25-30 up to the top of the hill to get away from everyone who was trying to clip into their pedal on the steep up hill start.
  • 3h 57m 53s
  • 56 miles
  • 14.12 mile/hr

The crosswinds going up to Hawi almost knocked me off my bike 2-3 times. There was a 5 miles stretch after the turnaround that I had a great tailwind and passed a lot of people. I was holding on for my life during that time. It wasn't just a tailwind, but a slight crosswind at your back as well. Very scary.
What would you do differently?:

Needed to spend more time on the bike to have a better day.
Transition 2
  • 04m 53s

Made sure I got my hat and my ziplock bag for ice. I knew it was going to be a hot run.
  • 3h 16m 10s
  • 13.1 miles
  • 14m 58s  min/mile

Tried my best to run, but my lack of training and the heat limited my performance. This ended up being a watch the clock race. I knew how much time I had to finish and I paced myself to beat the cut off.
What would you do differently?:

Train with longer runs.
Post race
Warm down:

Walked around and rested. Tried to keep my legs from giving out on me.

What limited your ability to perform faster:

I didn't get enough long rides and runs into my training.

Event comments:

This was my 11th 70.3 race and it was my toughest yet. I'm an end of the pack racer anyway, but the wind and heat took its toll.

Last updated: 2017-06-12 12:00 AM
00:53:18 | 2112 yards | 02m 31s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: Zoot skin
Course: Rectangular course in a cove
Start type: Run Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Remainder:
Breathing: Average Drafting:
Waves: Navigation:
Time: 09:32
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:57:53 | 56 miles | 14.12 mile/hr
Age Group: 0/
Overall: 0/
Wind: Strong with gusts
Course: If you are going to race in Hawaii, then you know that you are going to be facing some strong winds. Kept a steady pace up to the turnaround and then pushed as hard as I could back to T2.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 04:53
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
03:16:10 | 13.1 miles | 14m 58s  min/mile
Age Group: 0/
Overall: 0/
Course: We ran on the golf course, cart paths and roads on the resort. Very little shade. Some rolling hills, some flats. Hot!
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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] 5