Ironman 70.3 Florida - Triathlon1/2 Ironman


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Orlando, Florida
United States
Ironman North America Athlete Services
88F / 31C
Sunny
 		Total Time = 5h 55m 19s
Overall Rank = /
Age Group = M40-44
Age Group Rank = 129/281
Pre-race routine:

Got up headed to transition with Jim (one of the CAF team members I met in 2007). Ate a banana and bagel. Drank some Gatorade and water. Went to transition and got my gear ready, then off to get body marking. Hung out with the CAF team waited for our wave start. Fortunately we were right after the pro's
Event warmup:

Nothing to speak of.
Swim
  • 35m 34s
  • 2112 yards
  • 01m 41s / 100 yards
Comments:

Had a good swim. Heard somebody actually saw wow he did that pretty fast. Not sure if that was a complement or what
What would you do differently?:

Not much (except no mountain biking during my training since I lost two weeks of training due to a fall that injured my ribs a month before the race).
Transition 1
  • 04m 15s
Comments:

Bike leg went pretty well. First time on my tri-bike. It rode great. It took me a while to get comfortable on it though.
What would you do differently?:

Get more miles in on my tri-bike prior to the race.
Bike
  • 2h 46m 36s
  • 56 miles
  • 20.17 mile/hr
Comments:

The bike leg was pretty good. It was cool at the start and was overcast. It rained a bit and remained cloudy up until mile 50. Then it started to get hot!
What would you do differently?:

Not much (but see the comments about mountain biking during training).
Transition 2
  • 02m 57s
Run
  • 2h 26m
  • 13.1 miles
  • 11m 08s  min/mile
Comments:

Well, what a crappy run. It got smokin' hot right when I got off the bike leg and I fought cramps the entire run leg. Possibly the worst I have felt during a race, EVER!
What would you do differently?:

No excuses, but the mountain bike wreck one month prior to the race knocked me out of 2 weeks of training to get my ribs to heal. Running by far was the most painful and thus took me much longer to get back at it. NOTE TO SELF NO MOUNTAIN BIKING DURING RACE TRAINING!


Post race
Warm down:

Hung out with the CAF team and then beers at the pool with Jim.

What limited your ability to perform faster:

See above!

Event comments:

I like this race except for the run location. It is possibly the worst run course of any race I have done. The reason I have done it multiple times is that I love raising money for CAF. It's a great cause and the team camaraderie is great during the race.




Last updated: 2008-04-30 12:00 AM
Swimming
00:35:34 | 2112 yards | 01m 41s / 100yards
Age Group: 52/281
Overall: 366/
Performance: Good
Suit: No
Course: Large U swam counter clockwise
Start type: Run Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Good
T1
Time: 04:15
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:46:36 | 56 miles | 20.17 mile/hr
Age Group: 133/281
Overall: 761/
Performance: Good
Wind: Some
Course: Flat with some rolling hills at mile 35-45.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 02:57
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:26:00 | 13.1 miles | 11m 08s  min/mile
Age Group: 156/281
Overall: 1005/
Performance: Bad
Course: Part paved path, part rutty grass trails, part streets
Keeping cool Bad Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? No
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] 4