Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
Total Time = 7h 15m
Overall Rank = 636/1995
Age Group = M35-39
Age Group Rank = 132/351
Pre-race routine:

Met Patches & WiFi in the lobby of the hotel at 5:15AM. We promptly began the 15 minute walk from the hotel to the transition area. Once we got there, the place was buzzing with people everywhere.
We had just about 15 minutes left to set up our stuff before transition closed to begin the race. I got all my stuff set up, couldn't find WiFi or Patches. I figured they were already at the swim start since their waves were more than 30 minutes before mine.
I ran into a buddy of mine from college and decided to find a cool place to chill until it was our turn to get it on.
Event warmup:

Walking into the water to pee.
  • 33m 26s
  • 2112 yards
  • 01m 35s / 100 yards

Uneventful long swim. Swam into quite of few back markers from prior waves. I had to do my best to duck the breast-stokers and backstrokers. I guess this was inevitable since the waves were only 3 minutes apart and the swim was long. My plan was to take it easy and not worry about how fast I could swim the course today. I came out of the water feeling fairly refreshed.
What would you do differently?:

Probably find more people to draft on.
Transition 1
  • 03m 7s

Out of the water and sprinted into transition. I got all my crap together for the ride and headed out of T. I was at the farthest point from the bike exit & entrance. So, I decided to clip the shoes on the pedals and run barefoot through transition and to the mount area.
What would you do differently?:

I can only hope for a closer bike rack to the exit.
  • 2h 46m 11s
  • 56 miles
  • 20.22 mile/hr

The ride started off around the Disney property for 10 miles then headed out to the neighboring county. There were cloudy & breezy conditions which quickly turned to rain and hard rain at times.
The plan was to ride conservatively, perhaps give up some time from last year's ride, in order to have fresher legs and not cramp up during the run. I kept the HR in the 155-160 range and made sure to let the gears do the work. I didn't feel fantastic during the ride, but felt well enough to stick to the plan. The rain helped to keep the temps down and I could only hope the sun would not come out today.
What would you do differently?:

Strength train more for the bike during the training cycle.
Transition 2
  • 03m 7s

Ran what seemed like a mile through transition with the bike. Got to my stuff racked the bike, put on my running stuff and headed out.
What would you do differently?:

Again, hope for a rack closer to the bike exit.
  • 2h 17m 42s
  • 13.1 miles
  • 10m 31s  min/mile

Coming out of transition the clouds disappeared and the sun came out in full force. It was hot, steamy and wet. I now know how a lobster feels at the local seafood restaurant. I started off nice and easy just trying to get my legs and keeping the HR down. The heat was going to play a HUGE part with my race today. I got to the 3 mile mark and saw the family hanging out waiting for me. I stopped to say hi and dole out some kisses.
I was soon back on my way and starting to slow down. I got done with the first loop and things were getting bad. My HR was starting to creep up from the heat and my pace was slow. I figured I need to start finding a way to stay cool and run/walk if I had to. At the 7 mile point, I was getting ice at every aid station, dunking my visor in the cold water bins and finding new fashionable ways to wear the cold sponges. All that crap kept me entertained as the death march continued. Before I knew it I was on the last loop and couldn't wait to get this over with. As Patches said, "We were in Disney Hell".
One huge positive from today's run, is that for the first time in a half IM, I did not cramp up. This is huge. Why I could not run faster? I need to figure that one out.
What would you do differently?:

Not do this race venue again.
Post race
Warm down:

Hung out at the finish line catch up with the gang as they came in. What an absolutely tough day in the hummus fields today.

What limited your ability to perform faster:

In hindsight, a few things. I did not train core as much this year as last year. I think having a stronger core would have helped with the off-road portions of the run. Also, I did give a double donation of red blood cells on Thursday before the race. I knew it probably was not a good idea at the time, but for personal reasons, I just had to give up the red stuff.
Also, it seems every year after the first week in May the heat comes in full force. Most of the training for this race occurs during the cold and cooler time of the year. Then, a week or two out, the heat come on. There is no time to acclimate and I do horrible in long races in heat.
Next year, I will look for a long race earlier in the Spring.

Event comments:

This is a great venue with a crappy setup. It took me two races to figure out I will not be doing racing this course again.

Last updated: 2008-04-06 12:00 AM
00:33:26 | 2112 yards | 01m 35s / 100yards
Age Group: 43/351
Overall: 351/1995
Performance: Good
Course: A huge rectangle with buoys on the left.
Start type: Run Plus: Waves
Water temp: 80F / 27C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 03:07
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:46:11 | 56 miles | 20.22 mile/hr
Age Group: 162/351
Overall: 351/1995
Performance: Average
Wind: Some with gusts
Course: Rolling hills around the suburbs of Disney. There were some portions of traffic and road construction.
Road: Smooth Wet Cadence: 98
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:07
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:17:42 | 13.1 miles | 10m 31s  min/mile
Age Group: 143/351
Overall: 351/1995
Performance: Below average
Course: A three loop course over grassy & sandy terrain with a mile or so of asphalt. Absolutely awful!
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
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: Average
Race evaluation [1-5] 3