Ironman Australia - TriathlonFull Ironman


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Port Macquarie, New South Wales
Australia
IMG
20C / 68F
Overcast
 		Total Time = 12h 40m 53s
Overall Rank = 946/1461
Age Group = M18-24
Age Group Rank = 32/44
Pre-race routine:

Get bike done, toilet and then wetsuit on. Take it easy and half a bottle on polyjoule.
Event warmup:

Nothing, just the 100m swim out to the starting area. Very Slowly.
Swim
  • 1h 23m 43s
  • 3800 meters
  • 02m 12s / 100 meters
What would you do differently?:

Swimming 5K squad sets instead of 4k and Swim 4K non-stop instead of 2.5K.
Transition 1
  • 03m 53s
Comments:

Went well, a quick drink and onto bike. Faster than most people around me.
What would you do differently?:

Don't double knot the transition bag.
Bike
  • 6h 35m 23s
  • 180.1 kms
  • 27.33 km/hr
Comments:

Went too hard out the back on firts lap and it cost me some on the third lap.
What would you do differently?:

Train Overdistance, push out a few 200+km rides
Train harder at 30km/h or faster for longer distances all season
Transition 2
  • 02m 10s
What would you do differently?:

A bit of a stretch
Do not tie up bag in transition
Run
  • 4h 41m 46s
  • 42.2 kms
  • 06m 41s  min/km
Comments:

Train faster throughout the year leading up to race. More long stuff, with some weeks about 8 and 5 weeks from race above 60km.
What would you do differently?:

Train Harder, suffer more pain in the race.
Post race
Warm down:

A beer and food

What limited your ability to perform faster:

Training LSD too much and not enough intensity

Event comments:

DO IT!
DO IT NOW!




Last updated: 2008-04-14 12:00 AM
Swimming
01:23:43 | 3800 meters | 02m 12s / 100meters
Age Group: 36/44
Overall: 1189/1461
Performance: Average
Dropped a lot of time in the last 900m, probably around 4 minutes
Suit: Blue Seventy Helix
Course: 2 Lap, 2Km and 1.8km
Start type: Deep Water Plus: Shot
Water temp: 19C / 66F Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Good
T1
Time: 03:53
Performance: Good
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
06:35:23 | 180.1 kms | 27.33 km/hr
Age Group: 36/44
Overall: 1005/1461
Performance: Average
1 - 1.04.22 2 - 58.32 3 - 1.07.56 4 - 1.03.18 5 - 1.13.49 6 - 1.03.34
Wind: Headwind
Course: Went too hard out the back on firts lap and it cost me some on the third lap.
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:10
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
Running
04:41:46 | 42.2 kms | 06m 41s  min/km
Age Group: 827/44
Overall: 30/1461
Performance: Good
155bpm through first 20km, which dropped to 148 bpm through next 15km as i suffered from lack of distance training. 160bpm last 5km as i went hard home.
Course: 3 laps, 10K flat, 1.5K hills, 2.5K flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %5
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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