South Carolina Half Ironman - Triathlon1/2 Ironman

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Greenwood, South Carolina
United States
Setup Events
Total Time = 5h 45m 41s
Overall Rank = 237/415
Age Group = 30-34
Age Group Rank = 28/41
Pre-race routine:

The night before the race I had dinner with some fellow BTers at Outback. Good meal and actually had two beers. I did a 2 Hour ride the day before the race per my IM plan. I wish I had foregone that.

Saturday night I watched my beloved UGA get crushed by bama. It was hard to go to sleep that angry and I seemed to doze off back and forth all night long.

I ate a bannana, protein bar, and coffee for breakfast. Got to the event about an hour early to set up the transition area. Everything was very organized and seem to run smoothly. They did weigh everyone in prior to the event for medical reasons, which was a first for me.

I did a quick 5 minute run and 5 minute walk to warm up and then put my wetsuit on for the first time of the year. Once on, I knew I was going to get hot before the end of the swim, but hey at least I would be floating!
Event warmup:

Did a five minute run and five minute walk and some light stretching. I consider the swim the warm up for the day.
  • 37m 10s
  • 2187 yards
  • 01m 42s / 100 yards

My swim time was 2:28 faster than last year. I was very happy about that. It seemed much more crowded this year. I was kicked several times and lost my googles near the end of the swim. I was also very hot in the full wet suit. Once out of the water I seemed dizzy and out of it for a minute or so. I could feel the water in my wetsuit heating up fast.
What would you do differently?:

Maybe use a Long John style wetsuit and stay on the right side of the course away from the traffic.
Transition 1
  • 04m 2s

I had to sit down for a minute to regain my composure after getting out of the water. I was really hot. Once I caught my breath and got my suit off I was fine. I am really glad I took my time to gather myself here before I got on the bike. It hurt my time but I think it helped my bike split.
What would you do differently?:

Again, wetsuit may have been the problem.
  • 2h 59m 20s
  • 56 miles
  • 18.74 mile/hr

I met my goal on the bike of a sub 3 Hour split. I should have pushed a bit harder in the middle of the ride. I was still happy with the time but I can't believe how fast some of these guys are. My shoulder didn't hurt near as bad as it has of late.
What would you do differently?:

A good taper would have helped a lot here. I rode two hours the day before the race and that was a mistake. More TITS and effort.
Transition 2
  • 02m 6s

Good T2 for me here. Not much different than last year. I should keep a bottle of water to go off with. That would have helped. I might choose to use a camelback for the IM event.
What would you do differently?:

Not much
  • 2h 03m 5s
  • 13.1 miles
  • 09m 24s  min/mile

I knew I was going to suffer on the run. No taper was a big mistake here.
My overall pace was just slightly slower than last year, but I had to walk through some of the aid stations and for a 3 minute stretch on the final lap. I was very happy with the final 3 miles as I pushed to make the 2:45 overall time goal I had set.
What would you do differently?:

No taper hurt here. I need to keep a water bottle with me at all times....maybe a camelback as well. Spraying myself down with cool water seemed to really help out.
Post race
Warm down:

Not much here. I was pretty beat at the end of the run. Got some drinks and met up with some local guys I know and discussed the race. After about 30 minutes I ate part of a burger pasta and chips.

What limited your ability to perform faster:

Training for my A race left no time to Taper. That and little sleep the night before

Event comments:

Another great event by Setup. I plan on making this an annual race.

Last updated: 2008-08-03 12:00 AM
00:37:10 | 2187 yards | 01m 42s / 100yards
Age Group: 20/41
Overall: 183/415
Performance: Average
Suit: Full Wetsuit
Course: Triangle counter clockwise course.
Start type: Deep Water Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Good
Time: 04:02
Performance: Bad
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
02:59:20 | 56 miles | 18.74 mile/hr
Age Group: 32/41
Overall: 293/415
Performance: Average
168 AHR It seemed to stay higher than that most of the ride even though my exertion rate didn't seem that high.
Wind: Some
Course: Rolling hills with long straights. The course stayed mostly on the highway so there was some traffic to contend with. I saw a couple of really
Road: Rough Wet Cadence: 88
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:06
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
02:03:05 | 13.1 miles | 09m 24s  min/mile
Age Group: 197/41
Overall: 22/415
Performance: Below average
170 and higher for most of the race.
Course: Two laps of an out and pack.
Keeping cool Below average Drinking Just right
Post race
Weight change: %4%
Overall: Average
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
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