Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
86F / 30C
Total Time = 5h 06m 11s
Overall Rank = 241/4000
Age Group = 25-29
Age Group Rank = 34/152
Pre-race routine:

woke up at the Hotel and headed to the disney wilderness. Bike was alreayd in transition from the night before as i had let some air out of the tires due to temperature fluctuation. I had a bananna, powerbar, gatorade, and some water. I felt great waking up as i slept for a while.
Event warmup:

I rode the bike, did a short run and then some light stretching prior to the event. Next time i will stretch more and focus less on the running.
  • 35m 7s
  • 2112 yards
  • 01m 40s / 100 yards

I need to learn to draft off someone but its tough finding that person with speed out front that will remain constant.
What would you do differently?:

I would puch harder on the start and then open up my swim stroke and focus more on keeping the back end of my body raised to experience less drag.
Transition 1
  • 03m 10s

It was a quick transition but long run from water to bike and i was located at the back of the transisition.
What would you do differently?:

I would get organized so that into transition would go smoothly and i could be focused on the task at hand
  • 2h 30m 21s
  • 56 miles
  • 22.35 mile/hr
What would you do differently?:

Not push the bike as hard but remain a constant cadence
Transition 2
  • 02m 4s
  • 1h 55m 32s
  • 13.1 miles
  • 08m 49s  min/mile

I was not properly prepared. Not enough brick workouts, need to ride more and run more off the bike. I did not drink enough to stay hydrated as i got chills during the run.
What would you do differently?:

I would focus on brick workouts and the bike distance. My preparation was not indepth enough.
Post race
Warm down:

layed in the water.....i was a floating zombie!

What limited your ability to perform faster:

the lack of brick workouts done before this race. I had only rode 45 miles prior to this and ran about 30 minutes off the bike. I was extremely undertrained and i felt it during the run!!!

Event comments:

The bike course was terrible. Run was not senic! the swim was the best part but as we all know not the most enjoyable.

Profile Album

Last updated: 2008-02-13 12:00 AM
00:35:07 | 2112 yards | 01m 40s / 100yards
Age Group: 51/152
Overall: 328/4000
Performance: Good
Suit: CTC one piece LG
Course: a counter clockwise course that was an inverted triangle
Start type: Run Plus: Waves
Water temp: 80F / 27C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
Time: 03:10
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
02:30:21 | 56 miles | 22.35 mile/hr
Age Group: 32/152
Overall: 200/4000
Performance: Average
Wind: Some with gusts
Course: a one loop course that was fairly challenging and had 2 aid stations along the way. It had all the conditions: wind, rain, humidity, traffic etc...the race organizers did a terrible job making us ride in traffic and on a sidewalk!
Road: Rough  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 02:04
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:55:32 | 13.1 miles | 08m 49s  min/mile
Age Group: 42/152
Overall: 347/4000
Performance: Below average
Course: 3 loop course one a variety of ground types (asphalt, woodchips, grass, dirt)
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: 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: Bad
Race evaluation [1-5] 3