Rock Man Triathlon - Triathlon1/2 Ironman


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loves park, Illinois
United States
82F / 28C
Sunny
Total Time = 5h 22m 36s
Overall Rank = 106/288
Age Group = 45-49
Age Group Rank = 13/25
Pre-race routine:

No breakfast just a gel 10 mins before start.
Event warmup:

mini swim.
Swim
  • 45m 57s
  • 2112 yards
  • 02m 11s / 100 yards
What would you do differently?:

Need more time in the pool. one day a week isn't going to make me fast for sure :)
Transition 1
  • 03m 51s
Comments:

slow T1
What would you do differently?:

need to practice this more to speed things up.
Bike
  • 2h 38m 21s
  • 56 miles
  • 21.22 mile/hr
Comments:

I felt very comfortable on the bike. Pace felt good just pushing the peddles. I think I need to take in a bit more water. I added HEED to my aero bottle and I think I am better off having water here. I had a water bottle with HEED and Perpetuem mix that I sipped on. Gel x4. I did feel slight nausea on the bike at times and this would come back to hunt me on the run. I did well with my E-caps. Over the last 4 miles my legs felt a bit tired but i was able to maintain 20 mph. Humm maybe I biked to hard but I never felt like I was hurting on the bike.
What would you do differently?:

Longest ride coming into this was 70 miles. Also I did a few long bricks 40 mile bike followed by a 8 mile run on the Rockman course. And a 64 mile bike followed by a 25 min run. May need to do more of these before Racine.
Transition 2
  • 01m 27s
Comments:

Not a bad T2 for me.
Run
  • 1h 53m 17s
  • 13.1 miles
  • 08m 39s  min/mile
Comments:

No water at the second water stop really hurt. I was in need of water feeling dehydrated. I sucked on some ice and made my way to the next water stop two miles away. By the time i got there I was felling sick. I took in a few glasses of water mixed with HEED but the damage was done.I was sick most of the last half of the run. The final 1.5 miles I was gutting it out but really hurting. I was on pace for a sub 5:20 but fell off this in the last half of the run. I never stopped except for the aid stations and walked only 3 times over the final 2 miles.
What would you do differently?:

May need to take in a bit more electrolytes on the run and hydrate better.
Post race
Warm down:

Just walked and took in cold water and a electrolyte and felt much better within 4 min.

What limited your ability to perform faster:

Nausea

Event comments:

This was a PR for me I'll take that on a tough running course. Need some work on the swim and transitions. Will work on my fueling as well before Racine. Overall great race. Love the location at Rock Cut State Park.


Profile Album


Last updated: 2007-06-12 12:00 AM
Swimming
00:45:57 | 2112 yards | 02m 11s / 100yards
Age Group: 0/25
Overall: 0/288
Performance: Average
Suit: wet suit with vest top
Course: The swim was nice on the beach side of the lake but weedy on the other side. First time I had to swim in weeds but I worked through it. Start was a bit tight but it spread out. I started toward the back to stay away from the mass crowd. I basically felt relaxed throughout the swim.
Start type: Wade Plus: Shot
Water temp: 71F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 03:51
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:38:21 | 56 miles | 21.22 mile/hr
Age Group: 0/25
Overall: 0/288
Performance: Good
Wind: Some
Course: flat with a few rollers. Out and back. Well marked. Great aid stations. Loved the bike course.
Road: Smooth  Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:27
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:53:17 | 13.1 miles | 08m 39s  min/mile
Age Group: 0/25
Overall: 0/288
Performance: Below average
Course: Hilly but I loved it. Very scenic.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized?
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 3