Ironman 70.3 Musselman - Triathlon


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Geneva, New York
United States
70F / 21C
Overcast
 		Total Time = 5h 39m 6s
Overall Rank = 346/1062
Age Group = 35-39
Age Group Rank = 35/70
Pre-race routine:

Arrived a little too close to start time. The 1.2 mile walk from parking to transition didn't help (my fault). Pumped the tires, set everything out for transitions, on went the wetsuit and off to the start I went. Did have just enough time to swim 50 yards to test the water while waiting for the 33-35 minute wave.
Swim
  • 36m 15s
  • 2112 yards
  • 01m 43s / 100 yards
Comments:

Didn't feel that great and felt more undertrained than I expected.
Transition 1
  • 05m 32s
Bike
  • 2h 51m 26s
  • 56 miles
  • 19.60 mile/hr
Comments:

Tried to sustain a decent pace and effort without over-cooking my legs and HR. Eased back the effort the last 12 miles to keep some strength for the run (goal going into the race was to avoid walking).
What would you do differently?:

I left my hydration system at the rental house. Would have been nice to have the convenience of the aero access and the extra hydration.
Transition 2
  • 04m 52s
Comments:

Stopped at the bathrooms to empty the bladder - had the urge the entire bike ride. Then gave the boys a collective hug on the way out to the run course.
Run
  • 2h 05m 9s
  • 13.11 miles
  • 09m 33s  min/mile
Comments:

Achieved my goal of running the entire half marathon, with the exception of aid stations where I needed calories and a portion of the steep hill each lap. Was shooting for 2 hours, but I'm okay with 2:05. The knee injury last month limited my plans to build run endurance in June, so I can't complain. Pace wasn't all that impressive but it allowed me to keep my HR contained and my core temp in-check

Post race
Event comments:

A good overall effort and time. Had a personal goal of breaking 6 hours and was more than satisfied to be under 5:40. Liked the course and thought it presents a fair challenge. Sections of road were a bit rough on the bike, but not enough to keep me from coming back in the future.




Last updated: 2021-03-24 12:00 AM
Swimming
00:36:15 | 2112 yards | 01m 43s / 100yards
Age Group: 15/70
Overall: 193/1062
Performance: Average
Even split the swim. Stayed straight for most of the swim. Picked the right wave. A few folks to navigate but mostly everyone moving at the same pace. However, no success finding a good set of feet to draft.
Suit:
Course: Rectangular course. Lucky there was little chop on a lake so large.
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 05:32
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:51:26 | 56 miles | 19.60 mile/hr
Age Group: 38/70
Overall: 368/1062
Performance: Good
Wind: Some
Course: One large loop. Course has three segments: 1) rolling hills and some flats for roughly 15-20 miles 2) sustained climb for 7 miles 3) rolling hills the rest of the way Total elevation gain was 1,400' according to Ironman. GPS had 1,568'
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 04:52
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:05:09 | 13.11 miles | 09m 33s  min/mile
Age Group: 40/70
Overall: 463/1062
Performance: Average
Course: 2 loop course with out and backs. 2 hill/downhill sections on the one out portion. The other half was flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]