Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
85F / 29C
Total Time = 5h 32m 3s
Overall Rank = 506/1995
Age Group = M 35-39
Age Group Rank = 102/351
Pre-race routine:

Bagel with PB, Smart Start Healthy Heart cereal 3 hours before start.
  • 39m 5s
  • 2112 yards
  • 01m 51s / 100 yards

Pretty good swim. Was very comfortable and just focused on where I was and what I was doing.
What would you do differently?:

Nothing really. Proabbaly could have beaten the time by up to a minute, but was worth pacing on my first Half. I was happy breaking 40.
Transition 1
  • 02m 53s

First time trying to get feet into moving pedals. Did well. Very long transition run, so I was happy coming in under 3 min in that transition.
What would you do differently?:

  • 2h 29m 21s
  • 56 miles
  • 22.50 mile/hr

Overall I was happy with the ride. Around Mile 35, 44 and 50 it was raining. Around 50 it was more of a downpour. The rain created alot of gusty wind. Overall was happy with the ride. Around 51-52 my legs just LOCKED up, which was very interesting. My lack of years of base riding really showed. Given that I had to run a half marathon after, I probably rode too hard. PS - Garmin showed the ride over 57 miles - errrrrrr....
What would you do differently?:

Probably not ride as hard, try to average 22. I faded as the ride got past 35 (was averaging 23.8 at 35 miles. It really hurt me on the run.
Transition 2
  • 02m 12s

This was also an awesome transition, felt good about it. One item to note... I changed from my tri top to a running singlte for the run. SOOOOOO happy I did that. Well worth the 5 seconds it took.
What would you do differently?:

  • 2h 18m 34s
  • 13.1 miles
  • 10m 35s  min/mile

Was obviously disappointed by the run. Was hoping to break 2 hours, 2:10 at worst. To fall to almost 2:20 was disappointing. I think the hard bike was part of it, but man, I just unraveled. PS - Garmin was right on, almost to the foor until the 13 Mile mark, from there it was around 4/10 of a mile, not 1/10. That was a little annoying...
What would you do differently?:

Should have wore the Brooks Glycerine's, not the Zoot's. My feet started to kill, felt like I was running in bear feet.
Post race
Warm down:

Walked around trying to stretch.

What limited your ability to perform faster:

I do not have 10 years of base training. I was pretty happy with the race. These long endurance events are very humbling and really teach me alot about myself and what parts of training worked and what parts did nothing.

Event comments:

Was actually pretty disappointed with Ironman, expected more. Check-in was horribly disorganized, the expo was a joke, the aid stations were undermanned and running out of ice when I was on the course (people were out there for hours after me), the people at Disney seemed to have NO idea what was going on, there was no transportation from the host hotels to the start so wqe had to walk almost a mile race morning, etc, etc, etc... After being at Clearwater and seeing Ironman do it very right, I just expected more. I know this was an NAS race, not a corporate IM race, but IM should do more to make the experience consistent.

Last updated: 2007-11-16 12:00 AM
00:39:05 | 2112 yards | 01m 51s / 100yards
Age Group: 131/351
Overall: 699/1995
Performance: Average
Suit: Blue Seventy Point 3
Course: Out, over and back in Bay Lake. Bay Lake is one of the many man made lakes on Disney property connecting to the more famous Seven Sees Lagoon
Start type: Wade Plus: Waves
Water temp: 79F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
Time: 02:53
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:29:21 | 56 miles | 22.50 mile/hr
Age Group: 44/351
Overall: 173/1995
Performance: Good
Wind: Cross-winds with gusts
Course: All over the place. Rolling FL hills, alot of 180 degree turns that I did not realize.
Road: Smooth Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 02:12
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:18:34 | 13.1 miles | 10m 35s  min/mile
Age Group: 149/351
Overall: 839/1995
Performance: Below average
Course: Out along blacktop, then switch to an off road access utility road for about 2.5 miles, then back onto paved trails. 3, 4.4 mile loops. The off road sections were very tough. Because of the rain the heat was radiating off the blacktop and grass, very sauna like.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? No
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 2