Ironman USA Lake Placid - TriathlonFull Ironman


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Lake Placid, New York
United States
Ironman North America
80F / 27C
Sunny
Total Time = 12h 25m 35s
Overall Rank = 716/2208
Age Group = M 35-39
Age Group Rank = 163/415
Pre-race routine:

Awake at 0330. Standard breakfast - 2 ensure, banana w/ pb, oatmeal, carbo pro & OJ.
Event warmup:

Light stretching and waiting in line for port-o-potty. 1 gel and bottle of gatorade.
Swim
  • 1h 20m 33s
  • 3862 meters
  • 02m 05s / 100 meters
Comments:

Started right in the middle. Had fun mixing it up. Decided to swim for clear on the second loop by hugging the bouy's. Time was slower on second lap, guess I should have stayed in the middle. Never got into a good rythm until the second lap.
Nailed my goal to the minute. I can certainly do better, but I tried to relax and just enjoy the moment.
What would you do differently?:

Stay in the middle absorb some blows but finish faster.
Transition 1
  • 09m 24s
Comments:

Long run from lake to T1. Had to hit the head as well. Took way too long getting my bike gear on, but I didn't want to forget anything. The bike helper seemed lost and wasn't helping anyone in my section, but that only cost me a few seconds.
What would you do differently?:

Work on peeing while swimming
Bike
  • 6h 42m 29s
  • 112 miles
  • 16.70 mile/hr
Comments:

Lap 1 went according to plan - 7 min slow. Decided to increase calorie intake (400 cal/hr vice 300) on the first loop and take it easy. Felt great at the end of lap 1, but was a little concerned because I hadn't peed yet. I had skipped one aid station for water early on and went about 15 min without water at one point. I did not take in any calories during this time.
Lap 2 started with a pee break pretty early. Around the 70 mile point my stomach started acting up beyond normal and decided that it needed to relieve itself immediately. I reduced the tempo immediately and hit 2 port-o-potties on the second loop. Legs felt great but my stomach was not cooperating at this point. Finished the bike leg not feeling too good. Right foot outside pinky toe started to hurt pretty good around mile 95.
What would you do differently?:

I didn't adjust fluid intake with increased calories. Dehydrated myself fairly quickly. The day wasn't very hot and I wasn't sweating that much. Drink more.
Transition 2
  • 05m 34s
Comments:

I took off my bike shoes as soon as I crossed the mat and ran through x-tion barefoot. That seemed to help my right foot. Switched into running shorts and hit the potty....again. I'm pretty happy with my time including the head break.
What would you do differently?:

Buy some cork.
Run
  • 4h 07m 36s
  • 26.2 miles
  • 09m 27s  min/mile
Comments:

Very very pleased witht he run. Still had GI issues throughout the run, but it did not impact my performance other than the time required to hit the potties. I had 4 potty stops during the run. I ran the entire time otherwise including aid stations. Bananas seemed to settle my stomach.
What would you do differently?:

Improve muscular endurance. Times started to drop off at 20 miles, but I was feeling pretty good.
Post race
Warm down:

Walked around, stretched, drank some fluids. About 45 minutes after comlpetion, I felt a little faint. I headed over to the med tent and checked in. I had lost 10 lbs - second clue to my dehydration problems. Two IVs later, I felt ready to do another Ironman!

What limited your ability to perform faster:

Poor nutrition strategy. Tried something new and did not adjust my hydration.

Event comments:

Not enough port-opotties on the run




Last updated: 2006-12-07 12:00 AM
Swimming
01:20:33 | 3862 meters | 02m 05s / 100meters
Age Group: 306/415
Overall: 1485/2208
Performance: Average
Lap 1: 38m25s, HR 161/138 Lap 2: 41m58s, HR 155/128
Suit: Full
Course: 2 laps, rectangular.
Start type: Deep Water Plus: Shot
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Average
T1
Time: 09:24
Performance: Bad
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
06:42:29 | 112 miles | 16.70 mile/hr
Age Group: 272/415
Overall: 1186/2208
Performance: Bad
Lap 1: 3h07m02s, HR 155/131 Lap 2: 3h35m26s, HR 148/128
Wind: Some
Course: 2 laps. Rolling with mostly downhill on way out and uphill on the way back.
Road: Smooth Dry Cadence: 86
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 05:34
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:07:36 | 26.2 miles | 09m 27s  min/mile
Age Group: 78/415
Overall: 357/2208
Performance: Good
Mile) Time(HR): 1) 8.16(146/140), 2/3) 17.44(142/135), 4) 10.12(146/137), 5) 8.18(145/140), 6) 8.47(143/138), 7) 9.21(143/137), 8) 8.48(146/140), 9) 9.09(144/140), 10) 9.19(149/141), 11/12) 18.08(157/144), 13/14) 17.35(145/140), 15) 9.06(145/141), 16) 9.02(143/140), 17) 10.31(146/141), 18) 9.52(142/138), 19) 9.05(143/137), 20) 10.15(145/138), 21) 10.26(140/134), 22) 10.32(138/134), 23) 10.57(140/132), 24) 10.25(146/133), 25) 9.29(157/144), 26/0.2) 12.14(155/140)
Course: 2 loops some hills
Keeping cool Good Drinking Just right
Post race
Weight change: %7
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
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