Miami Man 1/2 Iron Triathlon - Triathlon1/2 Ironman


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Miami, Florida
United States
MultiRace
80F / 27C
Sunny
Total Time = 7h 05m 10s
Overall Rank = 538/677
Age Group = 30-34
Age Group Rank = 56/58
Pre-race routine:

Was in bed the night before by 830p. Actually slept very well. Up at 400a. Had two packets of oatmeal, peanut butter, and a cliff bar. Shower, coffee, morning constitution (x2), and off to the race by 445a.
Event warmup:

Was surprised byt the "77.9" water temp with the 80.4 degrees the day before, but whos complaining? Was able to wear a wet suit, so that made the swim all the more comfortable. Prior to leaving kim at the spectator area, i did a little stretching, nursed a perpetum bottle, and just tried to shake off the nerves. Windy conditions tried to play mind games with me.
Swim
  • 44m 41s
  • 2112 yards
  • 02m 07s / 100 yards
Comments:

The swim was great. with the wetsuit, i felt comfortable, relaxed, and although there was some kicking and pushing in the beginning, after the first 1/4 mi people spread out some. the vis in the water was awesome. loved the wetsuit strippers.
What would you do differently?:

Nothing. Although not the fastest swim time, it was comfortable for me to feel good about entering t1 and preparing for the bike seg.
Transition 1
  • 05m 36s
Comments:

I speedwalked to t1 - which was a little bit of a walk from the swim exit. I was impressed with the length of the trans area, and my bike was all the way near the bike start. I relaxed, took it easy getting my stuff ready for the bike.
What would you do differently?:

probably could have moved a little quicker.
Bike
  • 3h 25m
  • 56 miles
  • 16.39 mile/hr
Comments:

My nutrition i timed every 15 min with perpetuum, gels, elyte capsules, and water - changing things up with the plan i put tgr. this helped keep my mind occupied over the three-hr-plus bike ride. The course overall wasnt the most scenic, but with so much to do battling the wind and with nutrition, i found less time than i would have liked to actually enjoy myself on the ride as much as i wanted.
What would you do differently?:

train harder during those windy days instead of sleeping in when i look outside and the palms are blowing too much for me! Otherwise, given my training level, nothing much to do differently. i was pleased with my nutrition and overall performance.
Transition 2
  • 06m 49s
Comments:

I speed walked through the transition area. Took some time changing shoes, sat down, forced myself to relax before the upcoming 13 miles.
What would you do differently?:

Again....could have probably made it out onto the run course a little faster....but was just trying to conserve as much as i could.
Run
  • 2h 43m 4s
  • 13.1 miles
  • 12m 27s  min/mile
Comments:

I walked to just catch myself for the first 1/4 mi or so.... then got a little concerned after I started to run and immediately cramped in both quads.... i remember thinking "so this is how the next 13 miles is gonna be....wonderful." but, i just walked again, and when I started to run after another few minutes, all was fine and no muscle problems from there on out. I hit every aid station, alternating btw water and gatorade. I had some accel gels with me that i like better (actaully taste decent), so took those q 45 miunuted or so. The run through the zoo was nice - scenic, although i felt almost on display like an exhibit to the other patrons of the zoo. Was neat run course. I saw mary, dennis, an kim a few times throughout the course - my 3-man fan club - helped keep me going. The wind was nice for the run as it helped keep me cooler.
What would you do differently?:

Work on running with faster times to help pace myself a little faster for the run segment. But again, given my fitness level, I was pleased with my overall performance.
Post race
Warm down:

I crossed the finish line, met up with dennis and kim, sat down, had some water, and that was it. Went to Ruby Tuesdays for some real food. Ate a little, tried to drink a beer.....but was completely drained.

What limited your ability to perform faster:

Speed work...skill and ability level

Event comments:

Overall, I was soooo impressed with the volunteers. I loved the aid stations - the jimmy buffett one was my fave... in the shade, with the island music playing on a radio. The race was very well organized! Everything was great! Loved the race!




Last updated: 2009-03-19 12:00 AM
Swimming
00:44:41 | 2112 yards | 02m 07s / 100yards
Age Group: 36/58
Overall: 317/677
Performance: Good
Noted that hr was mid 170s in the first quarter mile. Tried to slow down and keep in mid 160s - which helped me stay relaxed. I wasnt sure how my body would do throughout the day, so i tried to keep it easy and stay calm, relaxed, and not push too hard.
Suit: Full
Course: Two 0.6 mi loops.
Start type: Wade Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 05:36
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
03:25:00 | 56 miles | 16.39 mile/hr
Age Group: 42/58
Overall: 488/677
Performance: Good
Kept hr in z1-2 which was mid 150s to mid 160s for me.
Wind: Strong with gusts
Course: Length out with two 15 mi loops, then length back. the tailwind - wonderful...the headwind - not so wonderful. You knew the wind was strong when you were going 11 and being passed by someone barely pushing 11.5mph. Overall, the course was nice....roads decent. I felt myself concentrating alot on making sure i could handle myself well with the crosswinds and headwinds.... the tailwind sections were more like a break in the action.
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 06:49
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal
Running
02:43:04 | 13.1 miles | 12m 27s  min/mile
Age Group: 41/58
Overall: 457/677
Performance: Good
kept in z1-2 which was mid 160s for me.
Course: two loop course through the metro zoo
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: Average
Race evaluation [1-5] 5