Ironman 70.3 Gdynia - Triathlon


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Gdynia,
Poland
http://eu.ironman.com/triathlon/events/emea/ironman-70.3/gdynia.aspx#axzz5HpU4dF6b
75F / 24C
Overcast
 		Total Time = 5h 02m 44s
Overall Rank = 439/1854
Age Group = 35-39
Age Group Rank = 116/455
Event warmup:

Short Swim Warmup before the start
Swim
  • 36m 45s
  • 1900 meters
  • 01m 56s / 100 meters
Comments:

I mis-navigated a bit in the second half of the swim. I think it cost me a few minutes, but I was still happy enough with my performance.
What would you do differently?:

Better Navigation
Transition 1
  • 03m 31s
Comments:

Slowish T1, but a large transition area, and I took a minute to clean off my feet before getting into my shoes.
What would you do differently?:

No major changes, just a little faster getting into my shoes
Bike
  • 2h 45m 2s
  • 90 kms
  • 32.72 km/hr
Comments:

Overall a really nice ride!

I caught some rain late in the course that made for some treacherous descending and cornering. I saw at least three crashes of other athletes. I slowed my pace a bit in the descents and took my time in the corners after seeing both single and multiple rider accidents.

The rain storm dropped the temperature by 10 plus degrees; coupled with the strong headwind/crosswind being cold was added to the challenging roads. Luckily this lasted only about 25 minutes.

The sun came back out for the final miles of the bike and stayed nice for the run. It was great weather, but also made for a steamy run.
What would you do differently?:

No changes
Transition 2
  • 03m 27s
Comments:

Slow transition as I need to stop for a toilet break on the way through T2
Run
  • 1h 34m
  • 21.1 kms
  • 04m 27s  min/km
What would you do differently?:

No changes, I had a good pace and solid nutrition plan
Post race
Warm down:

Just walking back to the hotel.

What limited your ability to perform faster:

I wasn't as prepared as I should have been for the bike elevation. The bike elevation likely limited my run by a few minutes.

My goal was <5 hours which I only missed by 2 minutes. So, I was still quite happy with this race.

Event comments:

Great Spectators in Gdynia to keep you going throughout the race! The city is in full support of Triathlon and the Ironman 70.3 event.




Last updated: 2018-06-08 12:00 AM
Swimming
00:36:45 | 1900 meters | 01m 56s / 100meters
Age Group: 174/455
Overall: 730/1854
Performance: Average
Suit: Full Suit
Course: Point to Point swim in the Baltic Sea
Start type: Run Plus: Time Trial
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Good Navigation: Below average
Rounding: Good
T1
Time: 03:31
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:45:02 | 90 kms | 32.72 km/hr
Age Group: 167/455
Overall: 662/1854
Performance: Average
Wind: Some with gusts
Course: A beautiful single loop course through the Polish country side, forest, and small towns. The course offered smooth roads, some technical turns, a few short climbs, and comfortable descents.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:27
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:34:00 | 21.1 kms | 04m 27s  min/km
Age Group: 116/455
Overall: 439/1854
Performance: Good
My first 5k was clocked at 17:48. If that's true I obviously went out too fast and probably paid for it later in the run.
Course: 3 loop course around Gdynia with a finish line on the beach
Keeping cool Good Drinking Just right
Post race
Weight change: %0
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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