EagleMan Ironman 70.3 Triathlon - Triathlon1/2 Ironman


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Cambridge, Maryland
United States
Columbia Triathlon Association
101F / 38C
Sunny
 		Total Time = 5h 59m 56s
Overall Rank = 647/1382
Age Group = 35-39
Age Group Rank = 112/207
Pre-race routine:

Up at 4 AM. Stayed at Holiday Inn Express in Easton. Warmed up for 5 minutes in their gym on a bike. Bagel w/ peanut butter, coffee, milk, banana, power bar, gatorade, water. Stretching.
Got to the race site @ 5:45. Plenty of time to relax and focus.
Event warmup:

See above
Swim
  • 36m 14s
  • 1931 meters
  • 01m 53s / 100 meters
Comments:

I felt good on the swim. I didn't try to sprint, just keep a good sight and steady pace. Very competitive. a lot of elbows and climbing over people. I stayed right in line with the buoys.
What would you do differently?:

Swim faster now that I know I can
Transition 1
  • 03m 38s
Comments:

Good transition.
What would you do differently?:

Nothing
Bike
  • 2h 49m 3s
  • 56 miles
  • 19.88 mile/hr
Comments:

This is the longest bike I've ever done. I need to train harder for this. I need leg strength. I still can't push heavy gears for a long period of time. My back and shoulders were getting a little sore.
What would you do differently?:

Train harder on the bike.
Transition 2
  • 04m 40s
Comments:

Not bad. Lisa was there filming. I was just happy to get off the bike. I din't need to rush. This wasn't a sprint. I stretched for a second. I also stopped to pee in T2.
What would you do differently?:

Not much. I was really, really hot. I needed to pee since I drank so much on the bike.
Run
  • 2h 26m 23s
  • 13.1 miles
  • 11m 10s  min/mile
Comments:

Out and back. Like running into hell and back with the 101 degree heat. Not to mention absolutely zero shade, and extreme humidity and no breeze. It took me about 30 minutes longer than expected. In mile 3 I had to give in and walk. Everyone did. I ran to each water stop, at each mile, and walked for about 2 minutes. Sometimes longer.
What would you do differently?:

Not much I could have done differently.
Post race
Warm down:

Jumped in the river, got a massage, ate and drank.

What limited your ability to perform faster:

HEAT. And bike training.

Event comments:

Incredibly organized, and very competitive. A must do race!
It will only get easier after having done one, and with the heat this time.




Last updated: 2008-06-10 12:00 AM
Swimming
00:36:14 | 1931 meters | 01m 53s / 100meters
Age Group: 77/207
Overall: 499/1382
Performance: Good
Suit: sleevless wetsuit
Course: counterclockwise in the Choptank River. Start off the beach, but in the water. It was @ waist high.
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 03:38
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
02:49:03 | 56 miles | 19.88 mile/hr
Age Group: 130/207
Overall: 653/1382
Performance: Average
Wind: Little
Course: Loop around Cambridge. Very flat. No rest.
Road: Smooth Dry Cadence: 90+
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 04:40
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
02:26:23 | 13.1 miles | 11m 10s  min/mile
Age Group: 119/207
Overall: 718/1382
Performance: Bad
Course: Flat, hot. Hot and Humid. Keeping cool was impossible. I don't know if drinking too much was a possibility.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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