Spirit of Racine Half Ironman Triathlon - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
HFP Racing
76F / 24C
Total Time = 5h 48m 12s
Overall Rank = 738/2000
Age Group = Clydesdale
Age Group Rank = 11/24
Event warmup:

10 min swim
  • 40m 5s
  • 2112 yards
  • 01m 54s / 100 yards

I felt slow to start the swim. I concentrated mostly on my stroke and it worked well. I am targeting alternating stroke breathing.
What would you do differently?:

Alternate stroke breathing
Transition 1
  • 02m 8s

Still a little slow. More practice here.
  • 2h 48m 46s
  • 56 miles
  • 19.91 mile/hr

I started to cramp at about mile 40. I held a nice pace. Next time fill both bottles with sports drink.
What would you do differently?:

Train more long distance on the bike
Transition 2
  • 02m 22s

I started to cramp in T2. I should have knelt down to put my shoes on.
  • 2h 14m 50s
  • 13.1 miles
  • 10m 17s  min/mile

The first two miles were awful. I cramped early on and had to step aside to stretch. I fought cramps the whole race. My aerobic engine felt great even with the lower heart rate. I was frustrated because I felt I could have run a much faster run segment if my legs wouldn't have cramped.
What would you do differently?:

More brick workouts and at least a couple of longer endurance workouts prior.
Post race
Warm down:

walking with bottle of water

What limited your ability to perform faster:

Cramping. I don't know if it was all nutrition or more likely my muscles were fatigued with an unusual amount of work.

Event comments:

Great race

Last updated: 2007-07-23 12:00 AM
00:40:05 | 2112 yards | 01m 54s / 100yards
Age Group: 11/24
Overall: 551/2000
Performance: Good
ave 177 bpm
Suit: Orca Speed Suit
Start type: Run Plus: Waves
Water temp: 66F / 19C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 02:08
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
02:48:46 | 56 miles | 19.91 mile/hr
Age Group: 11/24
Overall: 705/2000
Performance: Average
161 bpm ave hr
Wind: Little
Course: rolling hills
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:22
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
02:14:50 | 13.1 miles | 10m 17s  min/mile
Age Group: 12/24
Overall: 866/2000
Performance: Below average
ave hr 160.
Course: flat
Keeping cool Good Drinking Just right
Post race
Weight change: %none
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4