Ironman Austria - TriathlonFull Ironman


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Klagenfurt,
Austria
Triangle
25C / 77F
Overcast
 		Total Time = 10h 46m 54s
Overall Rank = 817/2463
Age Group = 30-34
Age Group Rank = 162/
Pre-race routine:

Tapered for 4-5 weeks. Did Sprint 7 days before. Stayed away from long runs due to knee injury. Took all races during IM trainin at lower intensity (on runs) to save legs.
Event warmup:

Did everything right mentally. Focused and visualised well. Rest well too.
Swim
  • 1h 08m 20s
  • 3800 meters
  • 01m 35s / 100 meters
Comments:

Drafted well, went woth anyone who went past me and stayed on their toes. Swam into space and tried to avoid others.
What would you do differently?:

Maybe move up front a bitand trust my own ability.
Transition 1
  • 03m 53s
Comments:

Not much to say other than everything went right.
What would you do differently?:

Nada
Bike
  • 5h 38m 59s
  • 180 kms
  • 31.86 km/hr
Comments:

Stuck to the plan and kept Avg HR around 75%. The second lap of Rupitberg was pretty tough. Went alot faster than i thought. Took 2 pees off the bike as i found it hard to let it go! Nailed Race nutrition.
What would you do differently?:

Get a pair of Zipp Wheels and handle bar wing.
Transition 2
  • 04m 27s
Comments:

Same as before, everything went right. Had to put on strapping, dry feet, and put on cream on knee.
What would you do differently?:

Not much
Run
  • 3h 51m 14s
  • 26.1 miles
  • 08m 52s  min/mile
Comments:

Loved the run. Great support and course. Knee gave a little bit of trouble. Stretched the legs for the last 5km.
What would you do differently?:

Feck all!!
Post race
Warm down:

Impossible! Splashed in the water for a couple of times over the following days.

What limited your ability to perform faster:

Nothing. Went faster by 1hr 20 than expected.

Event comments:

An amazing experience. All the hard work paid off. Delighted with performance and time.




Last updated: 2008-03-18 12:00 AM
Swimming
01:08:20 | 3800 meters | 01m 35s / 100meters
Age Group: 0/
Overall: 878/2463
Performance: Good
Up to Z3-4 in areas of swim. Max HR 171 - 91% Avg HR 151 - 81%
Suit: OP2
Course: Out 1400m, across 500m, back 1100m and down canal for 800m.
Start type: Run Plus: Shot
Water temp: 18C / 64F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Average
T1
Time: 03:53
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
05:38:59 | 180 kms | 31.86 km/hr
Age Group: 0/
Overall: 1214/2463
Performance: Good
Max HR 179 - 96% Avg HR 147 - 79%
Wind: Some
Course: The 180 bike kilometers are to be driven in 2 rounds to each 90 kms. The bicyle distance is completely closed for the public transport. All 20 kms there is an aid station with which in each case on area is marked for the acceptance by own catering by a responsible person. The course-direction is anti-clockwise. The course runs from Klagenfurt through Südufer to Velden. The course then continues through Rosegg, St.Niklas and anti clockwise around Faaker See lake to the crossing in Egg am See. There the course leads to Ledenitzen, Mallenitzen and through St. Peter and Mühlbach back to Rosegg and Velden to join the old course that continues through Schiefling, St.Egyden, Ludmannsdorf and Köttmannsdorf back to Klagenfurt. This loop will be repeated twice.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 04:27
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
03:51:14 | 26.1 miles | 08m 52s  min/mile
Age Group: 0/
Overall: 728/2463
Performance: Good
Max HR 173 - 93% Avg HR 152 - 81%
Course: The run distance is completely flat and leads from the transition area along the north shore of the Wörthersees to the turning point to Krumpendorf. After the turn the course leads to Klagenfurter city where you are running around Klagefurt's landmark the "Lindwurm". You're running two laps and passing the IRONMAN city five times in total.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
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