EagleMan Ironman 70.3 Triathlon - Triathlon1/2 Ironman


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Cambridge, Maryland
United States
Columbia Triathlon Association
80F / 27C
Sunny
Total Time = 5h 16m 45s
Overall Rank = 468/1544
Age Group = 30-34
Age Group Rank = 62/125
Pre-race routine:

got up showered had a bagel with peanut butter took 3 endurolyte pills. sipped on gatorade endurance all morning mixed with 2 scoops of endurolyte powder

Event warmup:

not much for a warm up. Had a GU Roctane before entering the water. Christine, Gerry and I got to transition area around 5:15.
Swim
  • 40m 49s
  • 2112 yards
  • 01m 56s / 100 yards
Comments:

swam a 35:24 1.2 mile swim last weekend. Sighting killed me during this race. 2 times I went way off course and had to swim back in. This easily cost me 3 minutes on the swim. The last 1/3 of the race spotting improved.

Good news: swim fitness was not an issue at all. I felt great coming out of the water. No problem swimming freestyle for 1.2 miles. Never thought I would say that the swim is the least of worries for the full IM in Aug.
There is no doubt that Christine and a lot of hard has paid off in the swim over the past year. Last year, my time was 51 mins and was extremely intimidated by the swim. This year, I was very comfortable (not very fast) and came out of the water under control; just slightly upset with my spotting.
What would you do differently?:

Spotting. Also, need to work on bi-lateral breathing. With all buoys on right, I struggled bc I breathe on my left side
Transition 1
  • 03m 5s
Comments:

took a little while to get suite off and put on my socks. Really did not worry about time, more focus on all nutritional stuff

75th in AG
709 Overall
What would you do differently?:

probably should have reapplied sunscreen
Bike
  • 2h 38m 28s
  • 56 miles
  • 21.20 mile/hr
Comments:

overall, happy with the bike. At mile 40 or so, my avg was 22.2 mph and was not really pushing too hard. However, when the headwind hit, I dropped down a few gears to keep cadence. It was an effort to hold 18.5 mph. Still passing a lot of competitors during this segment.
What would you do differently?:

not much. I think when the course was easy I took advantage of it and when it became difficult, I did not try and push to hold the same pace.


Transition 2
  • 01m 33s
Comments:

ranked 17th overall and 2nd in AG...very surprised as I did not feel hurried
What would you do differently?:

I grabbed my GUs for the run but forgot the ShotBlocks. Not a big deal, but can not afford to do this at Vineman

For the HIM, I can get away with running in thin bike socks. However, for the Ironman I need to remember to change socks in transition.
Run
  • 1h 52m 51s
  • 13.1 miles
  • 08m 37s  min/mile
Comments:

think the mile markers were off for the first 2 miles...seriously doubt I ran a 7:15 and 7:37. I walked through each aid station as planned and felt good doing it.

Through mile 6 I was averaging 8 min miles. At the turn, I thought things were going great. As the race continued I noticed my times fall off. As I have said in my training logs, I do not think my run training is where it needs to be. With about 7 weeks to Vineman, I am hoping to improve here as the run is usually my strength.
What would you do differently?:

Mentally broke during mile 12 and allowed myself to walk for about 3 minutes. This was the most frustrating part of the race for me. Miles 10-12 were pretty disappointing. At one aid station the Gatorade started to bother my stomach- should have alternated with water and gatorade. Need to pace better.

Post race
Warm down:

stretch, food and drink. Met up with gf and friends. Got a sports message on my shoulder. Shoulder has been an issue for months and was sore after the race. Also, noticed that I am still sweating out a lot of salt. not sure what to do about it. Someone recommended drinking more water to help aid in absorption of electrolytes (salt)

What limited your ability to perform faster:

In order:
1) mentally breaking on the run- most disappointing
2) horrible spotting in the swim- frustrating but huge improvement over last year
3) headwinds for last 15 miles on bike
4) poor pacing on the run

Event comments:

incredible volunteers. plenty of aid stations
course was well marked on the run.






Last updated: 2008-11-01 12:00 AM
Swimming
00:40:49 | 2112 yards | 01m 56s / 100yards
Age Group: 101/125
Overall: 1121/1544
Performance: Below average
Suit: xterra full
Course: clockwise loop. pretty choppy.
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Medium
200M Perf. Good Remainder: Below average
Breathing: Good Drafting: Below average
Waves: Navigation: Bad
Rounding: Average
T1
Time: 03:05
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:38:28 | 56 miles | 21.20 mile/hr
Age Group: 49/125
Overall: 371/1544
Performance: Good
Wind: Strong
Course: the winds were at your back for a while and then cross. The last 15-20 miles had a very strong headwind
Road: Smooth Dry Cadence:
Turns: Average Cornering:
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 01:33
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
01:52:51 | 13.1 miles | 08m 37s  min/mile
Age Group: 520/125
Overall: 62/1544
Performance: Below average
1: 7:15 2: 7:37 3: 8:04 4: 8:22 5: 8:17 6: 8:13 7: 8:39 8: 8:28 9: 8:55 10: 9:18 11: 9:08 12: 11:24 13: 8:15
Course: flat, out and back. little shade
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Below 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] 4