Ironman USA Lake Placid - TriathlonFull Ironman

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Lake Placid, New York
United States
Ironman North America
Total Time = 11h 19m 37s
Overall Rank = 397/2300
Age Group = 45-49
Age Group Rank = 31/268
Pre-race routine:

Woke up at 4:15 ate a bowl of cereal and drank some Powerbar Endurance drink. Got race stuff together and caught bus to start.
Event warmup:

Swam to the start line and waited for the cannon to go off.
  • 1h 07m 10s
  • 4224 yards
  • 01m 35s / 100 yards

Lots of congestion. Had to stop several times especially the first 300 meters. Will look at starting closer to the start to get around slower swimmers who seed to high.
What would you do differently?:

Start on the front and get out fast. Expected to swim around an hour but got caught behind to many slower swimmers.
Transition 1
  • 05m 44s

Started out slow running from the swim course to transition area then finally just ran around people. Decided not to wear glasses or socks because of the rain. Getting on bike and going was tough with so many others on course and had to wait a little bit before getting going.
What would you do differently?:

Be quicker from swim to transition area.
  • 5h 46m 15s
  • 112 miles
  • 19.41 mile/hr

Had to be careful on turns with the wet roads. Condition of the roads was not to bad just a few rough spots. Had to be careful of hitting puddles with potholes. Saw several riders with flats. Power Meter did not work in the rain and had to ride by feel. This being my first Ironman and lack of long rides and runs just rode very easy. Had no problems with the bike and felt it was fairly easy.
What would you do differently?:

Next Ironman will push the pace more especially the last 30 miles. Of course I also expect to have more miles in the legs.
Transition 2
  • 02m 4s

Handed my bike off to a volunteer, got bag and ran into change tent. Just took off helmet, changed shoes, grabbed Garmin and got going.
What would you do differently?:

  • 4h 18m 25s
  • 26.2 miles
  • 09m 52s  min/mile

Started Garmin to use for pacing. The first mile is downhill so had to try hard to hold back. Knew this was going to be tough since I had only done a 14 miler in training and a half marathon in a half iron race. Felt decent the first 8 miles averaging 8:30's but then slowly watched the pace fall off the rest of the way. Last mile was actually the fastest at 7:32. Balls of feet hurt pretty good on the last loop and hated going down hills.
What would you do differently?:

Bottom line, need to get out and run. This used to be my best event but have slacked off the last few years. The biggest improvement in future races will come in the run.
Post race
Warm down:

Walked back to bus stop. Did a little stretching but that was it.

What limited your ability to perform faster:

Run fitness and not knowing how hard to go on the bike without blowing up. Bike was to easy.

Event comments:

Did not attend any post race activities and felt a little guilty not seeing BJ get his award as the fastest overall in age group, 11 overall. He also posted the days fastest marathon, pro's included.

Last updated: 2007-11-10 12:00 AM
01:07:10 | 4224 yards | 01m 35s / 100yards
Age Group: 46/268
Overall: 620/2300
Performance: Average
Suit: DeSoto 2 piece
Course: 2 laps of a retangular course.
Start type: Deep Water Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Average
Time: 05:44
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
05:46:15 | 112 miles | 19.41 mile/hr
Age Group: 26/268
Overall: 339/2300
Performance: Average
Wind: Little
Course: 2 laps of a rolling course. Expected a lot more climbing based on others feedback but I ride longer and harder hills at home.
Road: Smooth Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:04
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike
Shoe and helmet removal Average
04:18:25 | 26.2 miles | 09m 52s  min/mile
Age Group: 72/268
Overall: 864/2300
Performance: Below average
Course: 2 laps, a few good hills in town but otherwise pretty flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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