EagleMan Ironman 70.3 Triathlon - Triathlon1/2 Ironman


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Cambridge, Maryland
United States
Columbia Triathlon Association
70sF / 0C
Overcast
Total Time = 5h 41m 52s
Overall Rank = /
Age Group = 45-49M
Age Group Rank = 82/157
Pre-race routine:

I camped at the local HS. Woke up at 4 AM (!), had some breakfast (bagel, peanut butter, and two bananas) and broke camp. Headed out for the race at around 5 AM.

Parking nice and smooth, went in and completed setup.
Event warmup:

A little swimming after my swim wave checked in.
Swim
  • 35m 16s
  • 2112 yards
  • 01m 40s / 100 yards
Comments:

Started well initially, but ran into navigation problems on the outward leg that added a lot of time and distance. Got beat up a few time near the buoys when traffic got heavier. Finally got into a good navigation groove on the return leg.
What would you do differently?:

Better sighting and navigation.
Transition 1
  • 04m 3s
Comments:

No need to rush here, but kept it smooth and steady. Had a little trouble clipping in my right foot for some reason, but didn't let it bother me. Settled in and ready to ride after a few 100 yards.
What would you do differently?:

All the transitions had very long runs/chutes, so the times are kind of long. This went well.
Bike
  • 2h 57m 37s
  • 56 miles
  • 18.92 mile/hr
Comments:

Started off initially with a really high HR, and went easy to bring it down. Passed constantly in the first half, but started to pick off a few riders in my AG on the return. Never tried to hammer, but kept it consistent, with a high cadence (85-90) throughout.
What would you do differently?:

Ride more! My biking has gotten much better and more consistent this year, but I've still got a ways to go before I would consider myself a "strong" rider, especially over this kind of distance. And, while the rider is the key, this course is ideal for tri bikes -- my roady with clip-ons was a bit of a disadvantage.
Transition 2
  • 02m 41s
Comments:

No problems here. Actually, my best split -- 40/157 in my AG.
Run
  • 2h 02m 18s
  • 13.1 miles
  • 09m 20s  min/mile
Comments:

Coming off of the bike I caught a cramp almost immediately in my right quad, so I had to hold back throughout the run, adding more walking breaks than I'd planned. The bad news is that it held my pace down. The good news is that I was able to hold the cramps at bay thoughout, while keeping a pretty steady pace.

Despite that, I was able to pick up 21 places in my age group in T2 and the run. I'm happy about that, but a little disappointed I had the cramp in the first place. Aerobically I felt great all through the run.
What would you do differently?:

I made the best of a potentially bad situation, so I'll take it as a positive. In retrospect, I needed to drink more on the bike -- that may have averted the cramp.
Post race
Warm down:

After being guided through the finish by a volunteer, I walked, ate, then had a beer (or two) with my coach. Laid on the grass, enjoyed the day, then drove home.

What limited your ability to perform faster:

Training was spot on -- I was well prepared and gave a good effort. The cramp held me back probably at least 5-10 minutes in the run.

Long term I need to concentrate on my cycling -- it's pretty solid, but I'm not in the same league as a lot of guys in my age group. I don't need to be a hammerhead, but faster bike legs will be to my benefit.

Event comments:

an outstanding race!




Last updated: 2006-10-04 12:00 AM
Swimming
00:35:16 | 2112 yards | 01m 40s / 100yards
Age Group: 89/157
Overall: 0/
Performance: Average
Suit: sleeveless
Course: Narrow rectangular out-and-back.
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Below average
Rounding: Below average
T1
Time: 04:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed: Average
Biking
02:57:37 | 56 miles | 18.92 mile/hr
Age Group: 112/157
Overall: 0/
Performance:
Wind: Some
Course: Flat, flat, flat. Basically a long rectangular course going south, then returning north. A little headwind at times on the return.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Not enough
T2
Time: 02:41
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal Good
Running
02:02:18 | 13.1 miles | 09m 20s  min/mile
Age Group: 0/157
Overall: 0/
Performance: Average
Course: Out and back. Flat (of course)!
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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] 5