EagleMan Ironman 70.3 Triathlon - Triathlon1/2 Ironman


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Cambridge, Maryland
United States
Columbia Triathlon Association
Total Time = 00m
Overall Rank = 105/
Age Group = Relay-Male
Age Group Rank = 2/5
Pre-race routine:

Since we all are doing IM CDA in two weeks, we thought we'd do the EM relay so we could still participate in a fun/big race....and of course hopefully bring home some wonderful eagle hardware.

Woke up really early so we could beat the traffic and park close to TA. Up at 4 and at venue by 5. Ate breakfast as the sun came up. Set up TA and watched/cheered the pros and AGers as we were in the last wave (8:13am), a full 90min after the first wave.
Event warmup:

They wouldn't let us take trainers into TA nor could we pull out our bikes so I WU'd using Brad's bike. I'm sure if I had warmed up on my bike I would have gone 4mph faster...haha.
Swim
  • 27m 52s
  • 1931 meters
  • 01m 26s / 100 meters
Comments:

Craig (cpjohnson) was our swimmer. He put 5min all other male teams and was 2nd of any relay teams. He smoked it!
Transition 1
  • 01m 42s
Comments:

Craig through the chip to me and I strapped it on, grabbed my bike (thanks to Laura (gymnutt03) for holding it for me) and sprinted out of T1.
Bike
  • 2h 30m 52s
  • 56 miles
  • 22.27 mile/hr
Comments:

I didn't really have a specific target for speed..but I planned out my effort as follows. Target HR of 145 for first 30min and increase target by 5 beats each half hour. This had me in mid z3 to start and finishing the last hour in z4.

It took me a solid 10min to get my HR down due to the adrenaline and sprint out of T1 raising my HR. I played leap frog with some gal for the first 10+ miles befor dropping her. She either was a very good cyclist or crazy for trying to keep up with a relay cyclist...not sure which, but it was nice to have a pacer.

Somewhere around mile 12 I get passed easily by the one relay cyclist who I thought would be good....he had aero covers over his shoes and a Soloist hooked up with an SRM. I react and follow for about 30-60s but my HR quickly jumped to 160+ and I knew it would be very dangerous to try this so early. I let him go and just hoped he was going out too strong. (He didn't and I later find out he had the 2nd fasest bike split of the day...and that he is the national mtn bike champion of Bermuda.)

I stuck to my plan. The second 30min was very fast as we had a slight tailwind. Most of the second hour was a slight headwind. Outside of a couple turns, I only saw my speed drop below 20 once.

The last 45min - 1hr really required me to focus to keep the effort up, but it was a lot of fun. The longest sustained tempo intervals I have done were 30min...to do 2:30 was a fun challenge. I think efforts like this will pay dividends in the long run.

Kept cadence high throughout...avg'd 100, max 119 and only mashed the last 30min where the cadence was around 88-94.

Max speed 27.1mph. Amazing that the winner avg'd 27+.
What would you do differently?:

Use more bodyglide as my shorts caused a nice chaffing mark.
Transition 2
  • 01m 42s
Comments:

Sprinted down to Brad. Stuck out my leg so he could take the chip. I was spent.
Run
  • 1h 29m 40s
  • 13.1 miles
  • 06m 50s  min/mile
Comments:

Brad (weds19) was our runner. He's a stud and set a PR at this distance and beat the run time of the relay team that won. Their runner was the Oly triathlon champion of Bermuda.
Post race
Warm down:

Pounded some gatorade and water. Waited for Laura to finish her ride and then went on a short run with her.

What limited your ability to perform faster:

A tough hilly 1/2IM the wknd before.

Event comments:

One of my favorite races. It attracts both top pros and top amateurs and the community and volunteers are great. I just wish Vigo would figure out how to run an award ceremony!

GOOD:
- great venue
- plenty of volunteers
- great field of competitors.. a true measuring stick
- free post-race massage
- plenty of port-o-potties at venue and on course

OK:
- Food

BAD:
- Vigo's ability to run an award ceremony..took 90min+...WTF?!?!?
- Traffic leaving...2000+ athletes plus shore traffic..ugh!




Last updated: 2007-01-30 12:00 AM
Swimming
00:27:52 | 1931 meters | 01m 26s / 100meters
Age Group: 1/5
Overall: 0/
Performance:
Suit: sleeveless
Course: An upside down "V"...clearly stands for "Vigo".
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:42
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:30:52 | 56 miles | 22.27 mile/hr
Age Group: 2/5
Overall: 0/
Performance: Good
Overall HR: 155; 0.0 - 0.5hr 151bpm 21.5mph; 0.5 - 1.0hr 151bpm 23.6mph; 1.0 - 1.5hr 154bpm 21.6mph; 1.5 - 2.0hr 158bpm 21.6mph; 2.0 - 2.5hr 163bpm 22.2mph;
Wind: Some
Course: Flat and fast with 5-10mph winds. No real gusts
Road: Smooth Dry Cadence: 100
Turns: Average Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:42
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal
Running
01:29:40 | 13.1 miles | 06m 50s  min/mile
Age Group: 1/5
Overall: 0/
Performance:
Course: Flat out-n-back with no shade.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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: Average
Race evaluation [1-5] 4