IRONMAN 70.3 SWITZERLAND - Triathlon1/2 Ironman


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Rapperswil-Jona , Zurich
Switzerland
22C / 72F
Overcast
Total Time = 5h 01m 51s
Overall Rank = 302/1228
Age Group = M40-44
Age Group Rank = 46/283
Pre-race routine:

We spent the night before the race in a great area of Zurich near the Opera House. We had an excellent Italian dinner with a friend so that I could get my Pasta fix. Woke up at 6am, had 2 bananas, 2 yoghurts and a roll. The hotel breakfast buffet did not open until 7am, so I had to improvise a breakfast. Managed to rally the family and dog and we were on the road by 7:45. Arrived at Rapperswil at 8:30 and made it to the start area at 8:45 - an hour before my start time.
Event warmup:

After finding the bathroom and re-checking my equipment at the transition area, I made my way to a crowded start. Kissed the family and got into the water about 10 minutes before the start and did about a 300 meter warm-up.
Swim
  • 28m 20s
  • 1900 meters
  • 01m 29s / 100 meters
Comments:

The race started off in waves. I moved up age groups this year and was swimming in the M40-44 age group for the first time. I decided to start my swim on the far right side in an effort to avoid getting bumped in the field of 300 swimmers. The race started. I pulled pass the group on the right in about 100m. I looked over to the left and saw the lead swimmers and figured I would head over there and draft-off some faster swimmers. The water was crystal clear with no waves so visibility was excellent. I settled in behind some of the lead swimmers, but then started pulling past them. I then saw a guys in a sweeeet light blue wet suit and figured he must be a fast swimmer, so I would follow him. That lasted about 200 meters, and then he slowed down. So, I pull forward and saw a kayak. I started to follow the kayak . . . then it dawned on me . . . I think I am in first place :) That was a pretty cool feeling. A huge plus was that it was much easier following a kayak then finding the correct sighting via buoys. I kept a nice easy 3-stroke pace for about 1500m. I switched to a 2-stroke for the last 400m as I had to navigate the swimmer from the wave that left 15 minutes before us. I got out of the water and there was a huge cheer from the crowd - first swimmer out. That was very cool.
What would you do differently?:

Nothing.
Transition 1
  • 02m 42s
Comments:

I was so pleased with my swim. I decided to take my time (kind-of). I sat down and put on some socks, had a gel, strapped on my helmet and headed out. AHR - 153.
What would you do differently?:

Nothing
Bike
  • 2h 50m 6s
  • 90 kms
  • 31.75 km/hr
Comments:

After 10km along the lake the course shot up the Witches Hill. This was a super steep hill with tons of crowds cheering you on - which was nice. I rode the hill on my smallest gear (34-25) - which I found myself using quite a bit on this bike course. once up the hill (>12%), the course flattened out in the swiss cow pastures - beautiful country.

Then you hit 'The Beast' (>15%) - another killer hill. Tough. After The Beast the course contiuned going up hill. All in all, you had 10km of flat, 10km up hill, 15km down hill and then 10km back to the start.
What would you do differently?:

Not much. I had a good ride. At the Antwerp70.3 my time on the bike leg was in 37 percentil overall. At this race my bike time was in the 45 percentile. An nice improvement, but there is still work to be done to get up into the 60 percentile.
Transition 2
  • 01m 51s
Comments:

Pulled into T2 and had a quick transition. Saw the family and went over to say 'hi'. AHR - 136.
What would you do differently?:

Nothing
Run
  • 1h 38m 52s
  • 21.1 kms
  • 04m 41s  min/km
Comments:

I had not run very much in '08 due to an achillies tendonitus issue, so I knew the run would be interesting. The first 10.5K was not going to be the issue, it was the second lap that was of concern. The first loop went very well. I clocked sub 48min. At this point I thought I might have a chance to break 5 hours, but realized that the last 5 to 8km would be key - since I had not been running very much. I was able to maintian a good pace up to about the 15K mark, but then started to cramp-up. At this point I decided to slow down and finish vs. blowing up.
What would you do differently?:

Good run.
Post race
Warm down:

Not much. Took a shower and had a plate of pasta while the family waited. Should have stretched.

What limited your ability to perform faster:

Nothing. This was a great race. I did the best I could have in the condition I was in.

Event comments:

This was an awsome race that was very well organized. We got very lucky with the weather as race-day was on the only day in two weeks in which it did not rain. Very greatful to my wife for supporting me during all my training. Also, very glad to have joined the CNN Nyon Triathon Team - much funner training with people vs. alone.




Last updated: 2008-02-19 12:00 AM
Swimming
00:28:20 | 1900 meters | 01m 29s / 100meters
Age Group: 1/283
Overall: 46/1228
Performance: Good
Average heart rate for the swim - 156. Out of the water in 27:16.
Suit: Ironman Branded Wetsuit
Course: Long rectangle course.
Start type: Deep Water Plus: Waves
Water temp: 16C / 60F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:42
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:50:06 | 90 kms | 31.75 km/hr
Age Group: 132/283
Overall: 674/1228
Performance: Good
First Loop - 1:24:38 / Second Loop - 1:25:28. AHR 138.
Wind: Little
Course: Two loop course with about 450m of climbing on each loop. Two steep >12% hills.
Road: Rough Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:51
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
01:38:52 | 21.1 kms | 04m 41s  min/km
Age Group: 35/283
Overall: 236/1228
Performance: Good
First Loop - 47:43 (AHR 149) / Second Loop - 50:53 (AHR 151).
Course: Two lap course through the old town of Rapperswil. Loads of water stops.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
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] 5