Ironman USA Lake Placid - TriathlonFull Ironman


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Lake Placid, New York
United States
Ironman North America
75F / 24C
Sunny
Total Time = 13h 18m 40s
Overall Rank = 1107/2000~
Age Group = 40-44
Age Group Rank = 213/373
Pre-race routine:

Slept well night before. Not as long as I wanted but that's the way it goes.
Got up around 0330 left the house by 0430 got a great parking spot.



Event warmup:

Naaaah, Warm up Schwarm up. It's an ironman for goodness sake.
Swim
  • 1h 18m 18s
  • 4224 yards
  • 01m 51s / 100 yards
Comments:

Wow, I had been nervous about the single wave start prospect. I personally didn't find it too bad. In the race packet they suggested that people kind of segregate themselves by time, less than one hour up front, 1:30 or less next then everyone else. I believe many did this which seemed to help. It really wasn't a big deal. I got kicked once square in the eye and twice had people actually grab and pull a leg which really screws you up. It's kinda like when the girl running from the psychotic madman with a huge knife trips and falls you just know you're gonna get it! When that happened I regained my composure and swam as fast as I could to get up to speed asap.
What would you do differently?:

Not much. I'm not really much of a swimmer. Perhaps working more on my speed would have helped but not too much as it is a lot of work to get past slower traffic..
Transition 1
  • 09m 17s
Comments:

This was a wholely different transition than I have ever been involved in. You finish the swim and have to rune on Brady Bunch lawn for about 300 yards to transition, get your bag and go into a tent to change. I really hadn't thought about my priorities and how to do this properly ahead of time so it took a little longer than it should have.
What would you do differently?:

Better planning.
Bike
  • 6h 32m 56s
  • 112 miles
  • 17.10 mile/hr
Comments:

Pretty good course. Definately plan for a long day in the saddle. Use the anti chafing products anywhere you will rub, Crotch, neck, arm pits and nipples (mine are still raw)
I was hoping to make 17 mph which I did. Had I not faded so bad the second lap I would have been up around 18 mph I suspect.
It is awe inspiring when you come into the town of Lake Placid. Geez there were thousands of people screaming and cheering. Something like being in the Tour de France.
What would you do differently?:

Train for longer distances as the event nears and better secure my bottles. I launched both right out of transition. Stopped to get them later lost them again but I wasn't aware until I finished. They were there until when I emptied them at least. I had just spoke to Andy S. about this the other day. I will now be putting the retaining rings back on the bottle holders as they are sold. they seemed too tight so I took them off. DUUH! thats why they put them there...
Transition 2
  • 05m 27s
Comments:

Again a totally different transition than i've ever had. Almost as soon as you get off the bike someone is there taking it. You then run about 100 yards to the rack where your transition bags are hung and then back to the transition tent to change. Then you run out to the run course. What a shock to the senses...You exit the mens tent and about 20 feet away are thousands more adoring fans. (Kinda like Lidnsay Lohan except I wasn't drunk or High)
What would you do differently?:

Again get more organized for this type of transition.
Run
  • 5h 12m 43s
  • 26.2 miles
  • 11m 56s  min/mile
Comments:

Oh man what a crappy run. Nobodys fault but my own. Didn't do enough bricks after long rides and my legs let me know in a very slow way.
What would you do differently?:

Much better preparation.
Post race
Warm down:

None really. tried to stretch a bit but man was I tight!

What limited your ability to perform faster:

Bike distance conditioning and Bike to run training.

Event comments:

What a kick ass experience! Next year I'll be better prepared but still I had an outstanding time. The course is beautiful, the town and it's people were great. There were volunteers everywhere. Aid stations were well stocked with people and stuff. On the run it seemed like aid stations were about every 1/2 mile. it was great.
I can't say enough. It was outstanding!
Next year will be even more fun since 4 of my tri buddies and I are registered for next year!




Last updated: 2007-07-24 12:00 AM
Swimming
01:18:18 | 4224 yards | 01m 51s / 100yards
Age Group: 237/373
Overall: 0/2000~
Performance: Good
Above doesn't match what the web site shows but whatever...
Suit: Full wetsuit
Course: Double out and back loop with more than 2000 of my closest friends! Lake is smooth and clear.
Start type: Wade Plus:
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Average
T1
Time: 09:17
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike:
Getting up to speed: Below average
Biking
06:32:56 | 112 miles | 17.10 mile/hr
Age Group: 215/373
Overall: 373/2000~
Performance: Average
First lap took about 3 hours. I just couldn't keep the pace the last half of the second lap. I over did it on the first but I also have never ridden this far before so it's not too much of a surprise. I will do better next year. I believe I have a 6 hour bike in me next year. The course is pretty good. While it has some good climbs most of it is rolling and not too unlike my training area.I was expecting worse.
Wind: Some with gusts
Course: Roads for the most part were in great shape. Event has the course planned out that most of the really long steep hills are downhills. Most up hills are manageable with a few that make you work hard. My training ride to and around nockamixon is pretty good for this training.
Road: Smooth Dry Cadence: 75
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Too hard Drinks: Just right
T2
Time: 05:27
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
05:12:43 | 26.2 miles | 11m 56s  min/mile
Age Group: 237/373
Overall: 373/2000~
Performance: Below average
Second lap was probably faster than the first by quite a bit but i have no way of knowing. Was able to keep the HR below 80% for the vast majority of the run. I probably went up quite a bit in the last mile or so. Man do the crowds get you pumped up!
Course: Ok. The run course is described as flat. At the time it was anything but flat with several serious hills. Under normal conditions it wouldn't have been a big deal but they just sucked! Anyway, When I started to run I was ready to go but it was obvious that my legs were not ready. I tried the old tried and true slow down and give it time to work through but my legs wouldn't loosen up. I ran as much as I could and walked fast for much of the first 4 or 5 miles until I started loosening up. By then I had lost so much time I knew I wouldn't make my 12.5 hour time but there was nothing I could do. Once I started loosening up I walked through the aid stations but ran all but the worst hills.
Keeping cool Good Drinking Just right
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: Average
Race evaluation [1-5]