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)
78F / 26C
Sunny
 		Total Time = 6h 00m 56s
Overall Rank = /
Age Group = Clydesdale
Age Group Rank = 16/35
Pre-race routine:

Slept outside at my sisters house in Seattle. Cool air helped me sleep well. Woke up at 4:00 and had Breakfast. (Cheerios, PB toast, yogurt, OJ and coffee. Drank a bottle of Heed, then off to the Race. Ready for my first 70.3 race.
Event warmup:

Set up transition. (Get to know your neighbors time) Stretched a bit and ate a Cliff bar and some more water. Hit the lines for the port-a-potty. (More honeybuckets would really help. The 3 in transition were "full").
Swim
  • 33m 52s
  • 2112 yards
  • 01m 36s / 100 yards
Comments:

Felt good comming out of the water into T1.
What would you do differently?:

Look at the course a bit more carefully and know the turning bouy count.
Transition 1
  • 02m 36s
Comments:

Still haven't mastered the sock onto wet foot thing. Will try the sock roll method next time.
What would you do differently?:

Get another gel in during T1. Roll socks on for less hassle.
Bike
  • 3h 08m 49s
  • 58 miles
  • 18.43 mile/hr
Comments:

Fast downhill. Max speed 48 mph. (I Lost gel bottle off bike during the downhill decent. Not enough velcro to hold it in place. 1:30:00 for the first half split. I backed off a bit on the second lap trying to conserve some energy for the run.
What would you do differently?:

Secure gel bottle better or just tape gel packs to bar. Need more time on bike. Shows with overall ranking.
Transition 2
  • 03m 7s
Comments:

Hit restroom before heading out on run. No cramps yet.
What would you do differently?:

Powder in shoes and on socks before heading out.
Run
  • 2h 12m 35s
  • 13.1 miles
  • 10m 07s  min/mile
Comments:

Second time around cramped in quads at mile 7-8. Consider more fluids during early run. Took along bottle of Heed on run and drank about half during the run. My flat feet held up well. No cramping calves.
Massive quad cramps hurt the second half of the run. Would have been under 2 hours otherwise. Great running across finish with my two boys in tow.
What would you do differently?:

Run more hills. Drinks a bit more and stretch.
Post race
Warm down:

Stretched a bit. Got 2 liters of fluid in. Ate some pizza and and apple. Watched Brett come across the line about 30 minutes later.

What limited your ability to perform faster:

More work on hills for run and bike.

Event comments:

First 1/2 IM is in the bag. Next one should be under 6 hrs. Would like more fluid stations on both bike and run. Also need more port-a-pottys set up. Didn't have time to do a full stretch routine due to waiting in the bathroom line.




Last updated: 2007-03-01 12:00 AM
Swimming
00:33:52 | 2112 yards | 01m 36s / 100yards
Age Group: 5/35
Overall: 0/
Performance: Good
165 ave HR was a bit high. Maxed out at 179.
Suit: Wes suit rubbed neck again
Course: Rectangle out and back. Found the submerged rope with small bouys after the turn. No sighting required on way back in! Turned left after second bouy at turn and had to track back to make third bouy before heading home. ( duh, know the course) Pleased with swim. Wanted to be sub 35 min.
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Below average
T1
Time: 02:36
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
03:08:49 | 58 miles | 18.43 mile/hr
Age Group: 21/35
Overall: 0/
Performance: Average
156 Ave HR with 163 max.
Wind: None
Course: Fun bike course. Moderate hills. Big bump on bridge comming off right to lake. Stayed to left to avoid a flat like I had on scouting ride.
Road: Smooth Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 03:07
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:12:35 | 13.1 miles | 10m 07s  min/mile
Age Group: 18/35
Overall: 0/
Performance: Average
Course: Mild hills towards end of loop. Heated up on second lap as sun broke through the clouds. Sprinkler lady on back stretch drenched me and another guy. Felt a bit better after cooling down.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
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] 4