Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
HOT F / 0C
Total Time = 6h 42m 16s
Overall Rank = /
Age Group = 30-34
Age Group Rank = 52/86
Pre-race routine:

Woke up at 4am, got dressed, loaded car and drove to Disney. I did manage to eat a small banana and drink a little coke before we left.
Event warmup:

Stretched, went to the bathroom, talked to Wendy, Christine and Rob and their families.
  • 57m 35s
  • 2112 yards
  • 02m 44s / 100 yards

Lined up right on the buoy line knee deep in the water. My age group seemed fairly small and I seeded myself in the back. I never felt like I had a consistent stroke. I was so nervous in the first few minutes that I was taking a breath every right stroke. Then the men 25-29 started to swim over the top of us. That made it even worse, I got kicked really hard in the right calf and it started to cramp, I came up choking and the guy on the surf board asked if I was ok. I couldn't stop choking. I told myself, don't let your mind go, keep going. I pushed along, rounded the buoy and had lots of contact. LOTS! I came up MANY times in between each buoy which slowed me down, I wanted to make sure I was on track and I had to keep telling myself I could do it. Finally I could see the beach, I maybe fell into a rhythm about 300 from the beach and swam til my fingertips hit the beach.
What would you do differently?:

Swim, Swim, Swim and swim some more. I need lots of practice in the pool and open water. I need to be more confident and less nervous. I need to learn to sight better.
Transition 1
  • 03m 22s

It was LONG run from the beach to transition. At least they had carpet on the mulch path. It was annoying as many people were walking and I had to go around them.
What would you do differently?:

Not anything that I remember. Maybe pick up the pace and sprint to transition instead of jog.
  • 3h 08m
  • 56 miles
  • 17.87 mile/hr

I felt great on the bike. I had a lot of fun and never felt like I was pushing hard. I was a little concerned that I wasn't pushing myself hard enough but not knowing how my legs would react I wanted to keep it fairly easy. The course wasn't really difficult. The hills were short and rolling. The worse part of the course was the turn arounds and the traffic and road construction. It started to rain and I was cautious but not overly cautious when riding, during turnarounds I felt like I was very slow but alot of them were very tight. The sidewalk riding and the traffic issues around mile 45 or 50 were ridiculous. That couple miles were very slow. You couldn't really pass as you were single file and tons of cars. I had to go out on the left at a stop light to pass a car as it was too tight of a squeeze to stay to the right. They could of done a better job of directing traffic or closing the roads so we didn't have to deal with that mess.
What would you do differently?:

Push harder and make myself work. I went too easy. Maybe not eat as much on the bike. I didn't notice it until I got off the bike that my stomach was full, not bloated but I had a side ache and I think it was from the calories I took in.
Transition 2
  • 02m 33s

Alot of people stopped and got off their bikes at dismount and walked in. I was annoyed that I had to yell, MOVE TO the right..
What would you do differently?:

I don't think anything
  • 2h 39m 47s
  • 13.1 miles
  • 12m 12s  min/mile

THIS WAS BBBBBAAAAD! I mean, I felt like HELL the entire run. I had the worst side cramps ever and I couldn't make myself run any faster. Every time I did my side hurt so bad I wanted to cry. I was so hot and I felt like my skin was burning off. The trail was so hot with zero air flowing thru the big pines on both sides. It was also pretty narrow at points and there were lots of people walking so it was bit difficult to get around people. I am ashamed that I ran so slow. I tried to keep cool by using the sponges, putting ice in my shirt and drinkingthe gatorade, coke and water on the course.
What would you do differently?:

Maybe not do a marathon 3 weeks prior to this race. My run should of never been this slow. Legs didn't feel good and stomach was jacked. I also think I didn't take enough cals in on the run. By halfway I was hungry-ish but I don't like Powergel and I didn't have any egel with me so I just had a few crackers.I also should of taken some salt tabs. I had a few in my shirt in a baggy but I lost them on the course.
Post race
Warm down:

Talked with Sue at the finish, found Coach F and the rest of the crew. Jeff and I decided to go eat some pizza, change and get the "F" outta dodge. We wanted to go home.

What limited your ability to perform faster:


Event comments:

This is a nice race, except the distances were all long. The volunteers were great. Disney races are kind of a cluster with getting there, the buses etc. I say I won't do this race again, but I probably will.

Last updated: 2008-04-04 12:00 AM
00:57:35 | 2112 yards | 02m 44s / 100yards
Age Group: 0/86
Overall: 0/
Performance: Bad
Start type: Wade Plus:
Water temp: 80F / 27C Current: Low
200M Perf. Average Remainder: Bad
Breathing: Bad Drafting: Bad
Waves: Navigation: Bad
Rounding: Bad
Time: 03:22
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
03:08:00 | 56 miles | 17.87 mile/hr
Age Group: 0/86
Overall: 0/
Performance: Average
Wind: Little
Road: Rough Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:33
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:39:47 | 13.1 miles | 12m 12s  min/mile
Age Group: 0/86
Overall: 0/
Performance: Bad
Course: 3 loops of 4.25 miles. Course was long by almost a half mile. Out on the cement and then thru this grassy, sandy trail. The trail had LOTS of ruts and bumps in it. I twisted my ankle at least 12 times.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 3