Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
Total Time = 5h 35m 51s
Overall Rank = 548/1995
Age Group = 25-29
Age Group Rank = 64/152
Pre-race routine:

My wife and I drove down to Disney on Friday, checked in that afternoon and relaxed at the hotel. Saturday, I racked my bike around 10:00 when the transition area opened. The transition area was first-come on the designated wave racks, so I got a good spot near the end and under a tree. That night, I set out my clothes and practiced my transition routine in the hotel. After mixing my Perpeteum a setting three alarm clocks (just in case), I got a fairly good nights sleep. I woke up at 4:15, ate cereal, drank two cups of coffee, and drove to the parking lot to catch the bus - arrived at the site around 5:30.
Event warmup:

After getting my transtion area set-up, my wife and I set on the beach until my wave went off at 6:57. About half an hour before, I felt the need to go and spent the next twenty minutes waiting in line at the bathroom. After a short jog to the swim start from the bathroom, I was ready to go.
  • 35m 36s
  • 2112 yards
  • 01m 41s / 100 yards

An OK swim for me. I was pretty conservative with my exertion and found a good rythem fairly quickly. I was in wave 13 and spent a good amount of time weeving between people in earlier waves. My drafting and navigation sucked, though. I had a very hard time finding and staying in a draft. I did not factor in with the weeving the need to do more sighting.
What would you do differently?:

Sight better and more often. Draft better.
Transition 1
  • 04m 13s

My transition was pretty good, for the most part. A lot of the time was spent running from the lake to transition. I lost a few seconds after mistaking the tree over my bike for another and going down the wrong line. The whole area was pretty crowded, so after getting my bike I joined a line of people trying to get through a narrow path to the bike start.
What would you do differently?:

Evaluate and sight the area the morning of with bikes and people from the entrance to transtion from the lake.
  • 2h 44m 43s
  • 56 miles
  • 20.40 mile/hr

This was a great bike leg for me. I have worked a good bit with my cycling endurance and it paid off here. Aside from one area where roadwork forced us on to the sidewalk, the course itself was pretty good. There are a couple of 1-2 mile out and back loops that I did not like. The course is not pancake flat and contains some rollers, though they are small enough to stay in the saddle or stand up to stretch out. The sky opened up on me around mile 35 and 50 and I spent half of the ride with my sunglasses on the tip of my nose in order to see.
What would you do differently?:

Transition 2
  • 01m 41s

Good transition, although slowed by the rain and slippery carpet. I moved through very well and did not waste any time.
What would you do differently?:

Cover my running shoes. The rain came through the transition about 10 minutes before I got there. Luckily, I was under a tree, but my shoes did get a little wet.
  • 2h 09m 41s
  • 13.1 miles
  • 09m 54s  min/mile

I paced the bike very well and came off feeling pretty good on the run. After adjusting in, I held a good, comfortable pace of around 8:15-8:30 for the first lap. My plan was to hold this through lap 2 and open it up on lap 3, but this all changed when the clouds broke and the sun brought hell to the run course. At that point, it got Africa hot out there. The humidity from the earlier rain made it very uncomfortable. I soldiered on through lap 2, but started to get some GI aches due too much Gatorade and not taking in enough water. At the start of lap 3, the heat started to break me mentally. I started walking through aid stations, grabbing ice for my hat and to stuff down my suit. After the turn around, I sucked it up and puched on to the end. Lap 3 looked like a war zone. The paths were worn, wet and muddy. People were really hurting.
What would you do differently?:

HTFU more. I did not get enough heat training in before this race, so that probably contributed to the discomfort of the run. Physically, I was OK, but the heat really started to take a toll on me mentally on lap 3, even though it was my last lap. I feel like I paced everything well up through the first half of the run, particularly the bike and swim. A guy that finished a couple of minutes ahead of me collapsed at the line and had to be taken off in a wheel chair, so I am not beating myself up to bad about this.
Post race
Warm down:

Walked to the food area, had a couple of pieces of pizza and the best Coke I have ever tasted.

What limited your ability to perform faster:


Event comments:

Great race, good venue in theory. Unfortunately, bringing in 2000 athletes and their families is not an incentive enough for Disney to inconvenience themselves by allowing the run to go anywhere but the dullest areas of the property. Aside from the run course, this is a well organized and executed race and venue.

Last updated: 2007-12-20 12:00 AM
00:35:36 | 2112 yards | 01m 41s / 100yards
Age Group: 0/152
Overall: 371/1995
Performance: Average
Suit: Blue Seventy PointZero3 SwimSkin
Course: Lake, one-loop.
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
Time: 04:13
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:44:43 | 56 miles | 20.40 mile/hr
Age Group: 81/152
Overall: 676/1995
Performance: Good
Wind: Some
Course: Relatively flat with some rollers to give the legs a break.
Road: Smooth  Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:41
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
02:09:41 | 13.1 miles | 09m 54s  min/mile
Age Group: 62/152
Overall: 676/1995
Performance: Below average
Course: Three laps around the most unscenic area of Disneyworld. Flat, no shade, 2/3rds off road on a path overloooking a canal.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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] 4