Whirlpool Steelhead 70.3 Triathlon - Triathlon1/2 Ironman


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Benton Harbor, Michigan
United States
CAPRI Events
84F / 29C
Sunny
 		Total Time = 4h 12m 34s
Overall Rank = 86/1888
Age Group = 45-50
Age Group Rank = 5/148
Pre-race routine:

Night before got there a little late. Ate at 6:30 (I like to do that a little earlier top ensure all is clear in morning. Woke up 3:15 AM ate small breakfast bar, banana, ensure, gatorade. Took care of business and ready to roll. Logistically some potential issues so decided to get there early. Good we did, because my friend forgot his bottles and had to take shuttle back to car and then back out to beach.
Event warmup:

A little jog once we found out they were changing from a swim bike run to run bike run.
Swim
  • 12h 30m
  • 3200 meters
  • 23m 26s / 100 meters
Transition 1
  • 01m 21s
Comments:

Pretty smooth, but was a duathlon T1 run to bike transition
What would you do differently?:

Nothing Run went well, not all out but pretty hard
Bike
  • 2h 21m 29s
  • 54.5 miles
  • 23.11 mile/hr
Comments:

I really did not train very hard for the cycle. I know I can improve this with some focused training. I had not done many hard rides and only had two weeks where I got in 3 rides per week. I was extremely pleased. I was kind of having to back off from mile 30-45. Lower back was very tight/sore so I was stretching it out a lot and not in aero position. I gave a very very hard effort overall.
What would you do differently?:

Train a little more for this leg. Perhaps change some things on my road bike to make it more like a tri bike so more comfort when in aero position.
Transition 2
  • 01m 57s
What would you do differently?:

I dropped my electrolyte tablets out of their baggy - be more careful or get a box to carry them in.
Run
  • 1h 35m 5s
  • 13.1 miles
  • 07m 16s  min/mile
Comments:

Pretty happy overall, I passed many many people on the run. Marathon background very helpful at dealing with tired legs.
What would you do differently?:

Do some bricks and see if I can get stronger off the bike. Perhaps hit the weight room some.
Post race
What limited your ability to perform faster:

Strength in hamstrings perhaps.

Event comments:

Very well organized and well run event.




Last updated: 2008-07-22 12:00 AM
Swimming
12:30:00 | 3200 meters | 23m 26s / 100meters
Age Group: 5/148
Overall: 149/1888
Performance:
Suit:
Course: Large waves, windy, bad under toe so they canceled swim for safety concerns. I was pretty sad, really looked forward to the complete HIM. Most of us were bummed.
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:21
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:21:29 | 54.5 miles | 23.11 mile/hr
Age Group: 12/148
Overall: 149/1888
Performance: Good
Wind: Some
Course: Rumor says it was a little shy of 56 due to re-routing for run start. Mostly rolling, way out had a significant amount of wind (storm front came a little later than they thought). Nice country roads some trees but whatever direction we went the wind seemed to be in the face except the last 10 - 15 miles which was fast.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:57
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:35:05 | 13.1 miles | 07m 16s  min/mile
Age Group: 7/148
Overall: 149/1888
Performance: Good
My legs were very very tired for about the first 9 miles before they loosened up. My Heart rate was around 160, when I can normally average 185 for a half marathon. This is more about strength coming off the bike than aerobics during the run for me. My hamstrings were very tight along the way. I stopped and stretched them maybe four times and I also walked through the water stops and took gatorade and water at each.
Course: Rolling hills, but with one large hill you hit twice. Not a bad course at all.
Keeping cool Good Drinking Just right
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