Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
95F / 35C
Total Time = 6h 26m
Overall Rank = 1211/1960
Age Group = M 35-39
Age Group Rank = 233/351
Pre-race routine:

Arrived in Florida on Tuesday, trying to acclimatize. Did some short workouts bike and run. Unable to pre-swim the course, so the only water time I had was in the Fastlane Pool at the expo. Felt very good pre race. Hyrdated a lot.
Event warmup:

Up at 3:15 am. Had a bagel with PB and banana. Got the to site at 4:45. At the transition by 5:00 pm. Pumped up my tires, filled my bottles, and fiddled around a bit before getting body marked. The off to the water to wish my wife good luck (6:36 wave). I was off at 7:15 (Wave 19) so I had a long wait.
  • 39m 30s
  • 1931 meters
  • 02m 03s / 100 meters

I started wide and to the right to stay out of the way and allow myself to get into a rythm while not going overboard on the effort. I was wide for quite a while so I may have swam an additional 100 - 150 m over the entire course.
Started to move back towards the buoys about 150 m from the first turn. I stayed away from the fracas the buoy and made a smooth turn.
What would you do differently?:

Start closer to the buoys. My swimming has improved nicely to the point that I can be more aggressive at the starts.
Transition 1
  • 02m 55s

Transition was smooth and steady. Jumped on the bike and got into my shoes quickly.
What would you do differently?:

Nothing. One of my best transitions
  • 2h 53m 16s
  • 90.12 kms
  • 31.21 km/hr

I felt really good on the bike. Even with the gusts and rain I was able to ride a good bike leg. This is a PB for me at this distance. All the training on the bike has paid off.
I was dismayed at the number of small peletons on the course...some of which were overheard to say "c'mon...we practiced this".
I may have beem able to go faster but calmed down from mile 30 - 45 to keep from going overboard.
The rain was hard at times and did make conditions slick. Riding out of Winter Garden was tight with the vehicle traffic.
Transition 2
  • 02m 46s
  • 2h 48m 6s
  • 21.08 kms
  • 07m 58s  min/km

I blew up on laps two and three. I came off the bike feeling good and started at an OK pace. I ran the first lap. Then the heat took its toll. I was unable to keep my body temp down when running so I had to walk the remainder. Disappointed as I was aiming for 2 hrs or better. And I was on pace for a PB.
I did not want to DNF so I slogged through. I was not the only one.
What would you do differently?:

Not sure what I can do about heat, other than more time acclimatizing.
Post race
Event comments:

This is the second time that I did the race - first was 2007. There were a lot of changes, not all for the better.

1) The goody bag was misnamed - not goodies at all. In 2007 we received a sacbag and free socks.
2) I could not find the sun screen ladies - which is verified by my red shoulders.
3) Participants should be able to pay the one-day USAT fee when registering on-line. Paying at the race site was challenging to say the least.
4) The volunteers were good again. All were friendly and helpful.
5) Appreciated the number of police at intersections.
6) Like the bike course changes.
7) Plenty of buses.

The biggest change should come on the run course. It needs shade.

The other suggestion is to have offer a pasta dinner. For the price of entry there are not a lot of perks. I guess a lot of the money goes to Disney.

I do like the race and would do it again, but with all the other races being offered it may be a few years before we go back

Last updated: 2008-03-01 12:00 AM
00:39:30 | 1931 meters | 02m 03s / 100meters
Age Group: 0/351
Overall: 0/1960
Performance: Good
Suit: Non wetsuit
Course: Counter clock wise loop
Start type: Wade Plus:
Water temp: 81F / 27C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Good Navigation: Average
Rounding: Good
Time: 02:55
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:53:16 | 90.12 kms | 31.21 km/hr
Age Group: 0/351
Overall: 0/1960
Performance: Good
Wind: Some with gusts
Course: Changed from last year with more climbs, out and backs, and turns. I enjoyed the changes. While some may complain about the hills there is only one hill that one has to work up...the remainder are great to change seat position, stretch the legs etc.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Too hard Drinks: Too much
Time: 02:46
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal
02:48:06 | 21.08 kms | 07m 58s  min/km
Age Group: 0/351
Overall: 0/1960
Performance: Bad
Course: Three loops, with a mix of paved road and trails.
Keeping cool Bad Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]