Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
90F / 32C
Total Time = 6h 40m 36s
Overall Rank = /
Age Group = M25-29
Age Group Rank = 0/
Pre-race routine:

Up at 4 am. Ate a bagel and had a cup of coffee. Off to the race via the bus from the Wilderness Lodge at 445. Set up transition, body markings etc.. Then off to the swim. Met my family at the beach and off to the coral where I did some light streching in order to get the blood flowing.
Event warmup:

Not much.. Wave left at 6:54am.
  • 41m 32s
  • 2112 yards
  • 01m 58s / 100 yards

Good swim. Never pushed too hard. I feel the swim is my strongest event, so it was hard to not push, but being my first HIM, I wanted to leave as much in the tank as possible.
What would you do differently?:

Not much, swim harder on the way out.
Transition 1
  • 05m 45s

Slow, just wanted to get everything on right. Also had to pee which added time.
  • 3h 03m 52s
  • 56 miles
  • 18.27 mile/hr

Good bike, ran out of gas on the last few miles as they were flat, but back into the wind.
Transition 2
  • 04m 9s

  • 2h 45m 11s
  • 13.1 miles
  • 12m 37s  min/mile

HOT. Was making great time until the cramps hit around mile 6. Run/walk the rest of the way. A hellish way to end the day, but I learned a valuable lesson. Keep salt intake high during hot HIM runs and try to train as much in the heat as possible. Coming from the North, it was hard to prepare.
What would you do differently?:

Take more salt, not cramp.
Post race
Warm down:

ate pizza, hung out. Checked my bike back in to be shipped to NYC. Drank 2 gatorades and 2 waters before I needed to go to the bathroom.

What limited your ability to perform faster:

Cramps and heat. Maybe work on building my bike base as well.

Event comments:

Great first HIM!

Last updated: 2008-01-17 12:00 AM
00:41:32 | 2112 yards | 01m 58s / 100yards
Age Group: 0/
Overall: 0/
Performance: Good
Suit: none
Course: 1.2 mile rectangle
Start type: Wade Plus:
Water temp: 82F / 28C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 05:45
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:03:52 | 56 miles | 18.27 mile/hr
Age Group: 0/
Overall: 0/
Wind: Some
Course: Great course! Mostly flat, a few hills, but nothing that was a major sustained climb. Rain felt nice half way through.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 04:09
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:45:11 | 13.1 miles | 12m 37s  min/mile
Age Group: 0/
Overall: 0/
Performance: Below average
Course: 3 lap trail/road run.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4