Lake Stevens 70.3 Triathlon World Qualifier - Triathlon1/2 Ironman


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Lake Stevens, Washington
United States
WTC (World Triathlon Corporation) (Ironman 70.3)
74F / 23C
Sunny
 		Total Time = 5h 02m
Overall Rank = /
Age Group = 30-34
Age Group Rank = 21/74
Pre-race routine:

Woke up at about 3:45. 15 minutes before my scheduled wake up call. Slept great despite my nerves. Ate a bowl of cereal and a bannana. Filled bottles and headed out. Race was only 10 minutes or so from host hotel.
Event warmup:

Not much of a warm up. Just tried to harness my chi and make piece with the lake.
Swim
  • 40m 8s
  • 2112 yards
  • 01m 53s / 100 yards
Comments:

This was an awesome swim for me. I've had troubles getting my pool swims to translate to open water, but this was close. ZigZagged a little, but the pace was still quicker than what I've done in sprint races this year. My goal was actually 45 minutes. Looking at my watch out of the water I was at 39:30. Big ol' smile running into T1
What would you do differently?:

Get quicker! Maybe stroke analysis or something. I need to pull a large chunk off this time, but I still beat my goal by 5 minutes
Transition 1
  • 01m 24s
Comments:

This was my best transition all year. Just a few seconds slower than Prospect Lake Tri and I didn't wear a wetsuit there.
What would you do differently?:

Pull 24 seconds off this time. How? I have no idea
Bike
  • 2h 37m 31s
  • 56 miles
  • 21.33 mile/hr
Comments:

I'm really happy with this ride. After driving and riding the course I was anticipating around 20 mph average with the turns and hills. I was shooting for about 01:22:30 per lap, but I looked at my time after the first lap and I was at 6 and a half minutes ahead of projected time. So I tried to eat and drink a little bit more. I lost my salt caps after pulling my gel flask outta of the bento box (whoops)
What would you do differently?:

Maybe push a touch harder.
Transition 2
  • 01m 36s
Comments:

I was 12 seconds slower in T2 than T1. Weird I know. But I took my time here. Put socks, hat, and garmin on. In a shorter race I won't do any of that from now on.
What would you do differently?:

Nothing for this distance.
Run
  • 1h 41m 23s
  • 13.1 miles
  • 07m 44s  min/mile
Comments:

Went out a little hard on the run. Stopped to pee. Stopped to drink after mile 8. Miles 8-11 were pretty tough mentally slowed down quite a bit. Started eating gels there too and drinking at the water stations. Shooting for a 01:45:00 and beat it by over 3 and a half minutes. So I'm still happy with it. Still my second fastest half marathon and the other ones I hadn't traveled 57.2 miles prior to the start.
What would you do differently?:

Not lose my salt caps on the bike and start out slower.
Post race
Warm down:

Sat down immediately and started eating everything in sight.

What limited your ability to perform faster:

Fitness and experience

Event comments:

This was a great race for me! I'm still high from it a day later. I love this distance. Maybe I'll try and Oly or something. My goal was under 5 and a half hours and I almost went under 5 hours (damn!) That's not too bad for my 4th triathlon ever. Long course is where it's at for me and will stick with it for years to come.




Last updated: 2007-01-28 12:00 AM
Swimming
00:40:08 | 2112 yards | 01m 53s / 100yards
Age Group: 51/74
Overall: 0/
Performance: Good
Suit: Zoot Zenith
Course: Out and back. Boueys on my preferred breathing side (nice!)
Start type: Deep Water Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 01:24
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:37:31 | 56 miles | 21.33 mile/hr
Age Group: 7/74
Overall: 0/
Performance: Good
Wind: Little
Course: Very hilly! But scenic if you chose to look around.
Road: Smooth Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:36
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:41:23 | 13.1 miles | 07m 44s  min/mile
Age Group: 20/74
Overall: 0/
Performance: Good
Course: Also very hilly.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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