Whirlpool Steelhead 70.3 Triathlon - Triathlon1/2 Ironman


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Benton Harbor, Michigan
United States
CAPRI Events
69F / 21C
Overcast
 		Total Time = 7h 38m 8s
Overall Rank = /
Age Group = 40-44
Age Group Rank = 0/
Pre-race routine:

Up at 0330. Oatmeal & toast. Hit the road for the hour or so drive to the race venue. Set up transition (In the dark). Walked to the swim start.
Event warmup:

No run or bike warm up. Did wander out into the water, and swim a short distance.
Swim
  • 43m 40s
  • 2310 yards
  • 01m 53s / 100 yards
Comments:

I felt good and in control. For some reason I had trouble at times with navigation. At times wasnt able to see the next bouy, and didnt look at the shoreline much at all.
What would you do differently?:

More swimming, and better navigating.
Transition 1
  • 04m 36s
Comments:

Transition was good. Only spent a few extra seconds deciding whether to wear my bike shorts. Decided against it.
What would you do differently?:

Better organization
Bike
  • 3h 35m 32s
  • 56 miles
  • 15.59 mile/hr
What would you do differently?:

Spend more time working on cycling strength and a better base for next year. Also need to drop some more weight so I'm not pushing around so much weight.
Transition 2
  • 05m 52s
Comments:

Decent transition. Made a pit stop at a porta potty thats the main reason for the longer time.
What would you do differently?:

Better organization
Run
  • 3h 08m
  • 13.1 miles
  • 14m 21s  min/mile
Comments:

Was still cramping and feeling bloated for the first 5 miles or so. Then everything started to slowly loosen up and digestion began.
What would you do differently?:

More running
Post race
Warm down:

Grabbed my stuff and went home.

What limited your ability to perform faster:

CYCLING. Need to work on stronger cycling for the next year or so. My poor cycling strength brought donw the entire race. My heart rate was so high that it shut down my digestive system.

Event comments:

Very well organized event, and the volunteers were top notch. Cant wait to do this again next year, and yes I will be better prepared.




Last updated: 2008-11-09 12:00 AM
Swimming
00:43:40 | 2310 yards | 01m 53s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: Full wetsuit
Course: Point to point swim along Lake Michigan shoreline.
Start type: Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Remainder:
Breathing: Average Drafting: Average
Waves: Below average Navigation: Below average
Rounding: Good
T1
Time: 04:36
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
03:35:32 | 56 miles | 15.59 mile/hr
Age Group: 0/
Overall: 0/
Performance: Below average
Here is where things went wrong with me. I was in zone 6 almost the entire ride.
Wind: Strong
Course: Very nice course through mostly country side. The first half or 2/3rds of the ride was nice. About mile 30 is where I started to fall apart. My heart was high and nothing was digesting in my stomach and unable to get fluids and food in because I my stomach was cramping and bloating. The final 16 miles or so was brutal, especially because of the wicked wind.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Not enough
T2
Time: 05:52
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Average
Shoe and helmet removal Average
Running
03:08:00 | 13.1 miles | 14m 21s  min/mile
Age Group: 0/
Overall: 0/
Performance: Average
Zone 2/3
Course: Out, two laps, and then back to finish.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: 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:
Race evaluation [1-5] 2