Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
18C / 64F
Total Time = 5h 43m 48s
Overall Rank = 1/1
Age Group = 40-44
Age Group Rank = 1/1
Pre-race routine:

This should had been a race report from Florida, but circumstances did that I had to stay a home and race all alone in cold Denmark

None specific. Got up early, having breakfast 7 am. Had planned for a start at 10 am, but due to night temperatures down to the freezing point, I postponed the start to 11 am
Event warmup:

Did some warm-up on the shore and popped in for short swim, 200m, just to get water in the suit.
  • 35m 41s
  • 1900 meters
  • 01m 53s / 100 meters

I hadn’t trained for a while so during the first lap of 475m I didn’t fell into a good pace. Changing between crawl and breast a few times. After the first lap I was into my race pace and everything fell into place. Good stroke, good breathing and navigation were perfect. The water was cold, but that didn’t bother me. Used my legs hard for the last 100m and wasn’t dizzy when I got out of the water.
What would you do differently?:

Nothing regarding the circumstances, but I do need to follow my program and stay motivated.
Transition 1
  • 03m 4s

Tried to do every thing correctly and not forget anything. More like training, than actually racing.
What would you do differently?:

Don’t stop twice in T1 to kiss Jette, but I had the opportunity, which I knew would never be possible in a real race.
  • 3h 03m 32s
  • 90 kms
  • 29.42 km/hr

As the weather was cold and partly clouded, I was wearing a long sleeve jacket over my trisuit. This was a perfect outfit for that day. A bit cold to start with, while wet.
Did ride way to long time between the lake and the bridge, was home at 55km. Not really a problem, as the route was 90 km, but there were so many hill's at that part. Climb was 750m (2460 ft).
Felt strong, but missed my Zipp wheels. Was thinking about a full ironman, stupid thought. Reality hit me at 75 km where I began to feel tired. Held the pace until the end. My left foot fell a sleep after 10 km, and was felling strange for the rest of the ride. I tried to loosen the shoe but to no help. The wind did not bother me until the last 20 km. Had some paid in my shoulders and neck. I had 3 bottles on the bike, one in the frame and two behind the saddle. Just right, ended up with half a bottle left. I need to get used to the hydrotail, as I used to much time messing around with these two bottles.
What would you do differently?:

Train more on the tri bike. Find out why my left foot sleeps.
And get a new set of race wheels.
Transition 2
  • 02m 15s

Dropped my bike at the house, right where Jette and Isabella had made my transition area.
Changed jacket and socks, and shoes of course.

What would you do differently?:

Nothing, but I took a little extra time to change socks.
  • 1h 59m 16s
  • 21.1 kms
  • 05m 39s  min/km

Started out slowly, but had to walk up the first hill. My back was hurting after the ride. Stopped and stretched, didn't help. Continued running, walking up hills. My left foot still sleeping but didn't limit my run. Foot was ok after 5 km. My back was better after the first lap, but now I was really tired and motivation was low. I was running totally alone, thought about quitting, cutting the run short and such things. But I knew I had to continue. Jette was coming towards me on her bike and followed me for the last km.
What would you do differently?:

Get some more guts. When the going gets tough, I start to walk.
Otherwise, just train more long runs after a long ride.
Post race
Warm down:

Jette was standing ready with oranges, water, smooties and bananas. Crashed in a chair in the garden and feel a sleep for an hour.

What limited your ability to perform faster:

Lack of training lately.
Missed my racing wheels.
De-motivated on the run.
Bad excuses, I know.

Event comments:

A big thanks to Jette and Isabella
- for putting up with me for the last couple of days.
- for cleaning up in T1 and setting up T2 at home.
- for cheering on me as the only spectators.
- for helping me reach my goal.
- for my finisher T-shirt.

Last updated: 2008-01-29 12:00 AM
00:35:41 | 1900 meters | 01m 53s / 100meters
Age Group: 1/1
Overall: 1/1
Performance: Good
Suit: Full wetsuit
Course: To the other side of the lake twice and then back to the shore Lake was calm, and the bottom was visible for most of the cource, which helped with swimming strait
Start type: Deep Water Plus:
Water temp: 15C / 59F Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Time: 03:04
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
03:03:32 | 90 kms | 29.42 km/hr
Age Group: 1/1
Overall: 1/1
Performance: Average
Wind: Some
Course: From the lake and south to a small city where I could cross the river. The normal way would take my through a major city. From there, back home. Plan was to hit home at about 30 km, continue, and then calculate when to turn back to reach 90 km.
Road:  Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:15
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike
Racking bike
Shoe and helmet removal Good
01:59:16 | 21.1 kms | 05m 39s  min/km
Age Group: 1/1
Overall: 1/1
Performance: Bad
Course: Out and back on my training route twice and a short extra lap to reach 21.1 km
Keeping cool Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]