Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
1000F / 538C
Total Time = 5h 23m 54s
Overall Rank = 414/1995
Age Group = M40-44
Age Group Rank = 64/281
Pre-race routine:

Woke up at 4:15 am to eat oatmeal and 1/2 banana. Got transition area ready and realized I forgot my timing chip and towel. Easily got new chip and used shirt as towel.
Event warmup:

Stretched and thunk.
  • 33m 5s
  • 2112 yards
  • 01m 34s / 100 yards

Nice and relaxing swim. Took a couple of dingers in the water but overall not bad.
What would you do differently?:

Transition 1
  • 04m 27s

Long haul to the actual transition zone, then had to navigate over a sand pit that they had laid carpet on. Decided to carry bike.
  • 2h 41m 7s
  • 56 miles
  • 20.85 mile/hr

Poor ride in my opinion. At about mile 35 or so, I began to have some pain on my lower inner quad of my right leg. I think is was due to the fact that I tried to stay aero the entire ride including the climbs. Hind sight, I should have jumped out of the seat on the little hills. Oh well.

The rain made the ride a little squirrely around some of the turns but nothing bad. The one offroad/carpet ride/sidewalk detour was interesting to say the least.

Lastly, I found that the refs were putting people in the penalty that were not intentionally drafting while trains of drafting AGers would barn burn behind a puller throughout the race. It doesn't really affect my race (unless you wanted to pass but couldn't get in the passing lane due to the long drafting train) but I still think they should look at who they do and do not penalize.
What would you do differently?:

Ride like I normally would and not try to stay aero. I think not only would I have not experienced knee pain, but I would have increase my pace by 1 mph over the ride.
Transition 2
  • 02m 44s

Here is a tip, don't leave your garmin on the bike. It doesn't help your pacing on the run.
What would you do differently?:

not leave garmin on bike.
  • 2h 02m 33s
  • 13.1 miles
  • 09m 21s  min/mile

Brutal death. It felt like I was in the movie Platoon, running along the rice patties. Or it might be described as what it feels like to run in your in a thanksgiving turkey bag after it has been baking for about 3 hours. Mean, evil sun.

I forgot my Garmin, which really helps me on my pace. while I am not sure it would have helped a ton, it would have probably lowered my pace.
What would you do differently?:

Larger rain dance.
Post race
Warm down:

sat in lake for about 30 min. 6 slices of pizza. Beer by the pool with newly made friends.

What limited your ability to perform faster:

Heat on run made me lose some focus

Event comments:

I wish they had a cool beer party after the race. Oh well, it was a Sunday after all.

Last updated: 2008-01-17 12:00 AM
00:33:05 | 2112 yards | 01m 34s / 100yards
Age Group: 20/281
Overall: 204/1995
Performance: Good
Suit: Speedsuit 0.03
Course: Triangle, seemed long
Start type: Wade Plus:
Water temp: 81F / 27C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
Time: 04:27
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
02:41:07 | 56 miles | 20.85 mile/hr
Age Group: 94/281
Overall: 536/1995
Performance: Below average
Wind: Some
Course: Relatively flat, with some rollers starting at about mile 20 to mile 35 ish. Not bad but false
Road: Smooth Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 02:44
Overall: Bad
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal
02:02:33 | 13.1 miles | 09m 21s  min/mile
Age Group: 66/281
Overall: 487/1995
Performance: Bad
Course: HELL. I don't mind running on grass/dirt course but the lack of shade was a killer. The first lap was heavy, but brief, rain, followed by clouds. Lap 2 and 3 was when the she-devil of all heat, known as the sun, went out of alignment and landed directly on Disney World, nearly baking all runners.
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall: Below average
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: Below average
Race evaluation [1-5] 4