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Longhorn Ironman 70.3 Austin - Triathlon1/2 Ironman

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Austin, Texas
United States
85F / 29C
Total Time = 4h 55m 28s
Overall Rank = 134/1929
Age Group = M40-44
Age Group Rank = 18/233
Pre-race routine:

Got up around 5 and ate a bagel with peanut butter and a big chocolate chip cookie from HEB. The cookie isn't the best pre-race nutrition, but I love those things. Had some Diet Coke, too, to get the caffeine levels going. Carey and I loaded up and headed out a little after 5:30. Got to the race site and took a while to park. I usually get there much earlier and should have today as well. The line for the buses was pretty significant. Carey and I decided to just walk over to the race site. It was probably a wash. I don't blame Keith for not having enough buses, I blame myself for not getting there much earlier. However, Keith should note in plenty of places that athletes should get there well ahead of the race start. To his credit, he pushed back the start of the race to be sure everyone got over in time.
Event warmup:

Didn't really need one after walking close to a mile to the start. I was considering getting in the water to warm up, but my wave was about 25 minutes into the start and I didn't want to be sitting on the shore, shivering my ass off. It was pretty cool out this morning.
  • 28m 34s
  • 2112 yards
  • 01m 21s / 100 yards

I'm not sure how short the course was, but there's not much doubt that it was. Everyone agrees. Even with great drafting and a wetsuit-legal swim, I don't swim 1:33/100m. I was pretty fast, I feel sure, but not that fast.

It's kind of a bummer, because it puts my sub-5:00:00 time in question, depending on how short it really was. Anything much more than 300 yards and I didn't really break 5 hours.
What would you do differently?:

My drafting was pretty good for a little over half the course. It was a bit frustrating, though, since the guy I was drafting was kind of all over the place. It made it hard to stay in his feet especially once we caught the wave in front of us.

I went too hard when I was trying to re-catch him a couple of times. Once we rounded the last buoy, he was gone and I was pretty much on my own coming in. I tried to relax and slow down because my heart rate was WAY too high.

I didn't do a whole lot of training for the swim, basically just enough to get through it.
Transition 1
  • 04m 11s

T1 was slow, mostly because I started walking once I got inside the transition area so my heart rate could come down. I know that if I get on the bike with my HR near or above LT, it takes forever to come back down.

Wetsuit was also a bit of a problem getting off.
What would you do differently?:

Have to take it easier coming in on the swim.
  • 2h 34m 4s
  • 56 miles
  • 21.81 mile/hr

Damn, that was a fast ride. I thought for sure the bike course was short, too, when I realized that I came in at just under 22 mph.

Normalized Power was 199 watts and Average Power was 189. I'm extremely pleased with both numbers.

I only remember 1 or 2 people going by me on the bike. I did see some serious drafting in the early part of the course. One guy, John Carruth, bib 1041, was so bad that I obviously took special note of him. I saw him for a total of 10 minutes or so over the first 10 miles and only ONCE was he not within 5 feet of someone else's rear wheel.

I finally got around him and finished the bike 2:30 ahead of him. More on him later, though.
What would you do differently?:

Not much. My bike training was good, although it could always be better. A little more volume and more focused interval workouts and I think I could get the power levels around 210. Even these power levels should get me close to 23 mph for Lonestar.
Transition 2
  • 01m 49s

Decent transition. I took a few extra seconds to brush some of the grass off my socks that accumulated from the run to the rack.
What would you do differently?:

Not much.
  • 1h 46m 9s
  • 13.1 miles
  • 08m 06s  min/mile

I started out strong with several sub-miles. Coming back into the park I slowed down a bit and then Quadzilla took it's toll. All my miles were over 8 minutes for the rest of the way and there were times when I was barely hanging. Despite what I felt was a slow pace, I only had 3 in my AG pass me. I expected more.

On a positive note, I did run one of those 3 down. I gradually came up on him over the last few miles and closed the gap on the last hills along the fence. Once we got into the chute, I was about 10 feet behind him and just stayed there. Once we rounded that final little bend, I started to kick. I had a decent head of steam up by the time I passed him and I'm sure I was well ahead before he realized he was in my AG, if he even cared. Turns out it was the asshole drafter that I mentioned earlier. I would have been pissed if that guy beat me.
What would you do differently?:

Run training has been very solid. More bike volume or taking it a little easier would have left me with more in the tank.
Post race
Warm down:

Got a massage and a burrito, some drinks, and headed over to the BT tent to hang out for a bit. Went and found Carey, got more to drink, went back to the BT tent for a bit more. Then we headed out.

What limited your ability to perform faster:

More swim volume would have helped. I don't know how significantly. The truth is, I just don't have the motivation to put in long hours of swim training. I'm lucky I can get enough in to get through it.

As mentioned above, more bike training would have almost certainly improved both bike and run times.

My sub-5 may have an asterisk next to it, but it's in the books. I'll see if I can match it next year at Lonestar.

Event comments:

The bus issue delayed the start a bit. Only so many buses can run that route at a time, so I don't expect that to change much. If it doesn't, Keith just needs to communicate VERY clearly that athletes need to arrive well over an hour in advance.

Carey got mad props for her work as El Diablo on the bike course again this year.

Last updated: 2008-10-05 12:00 AM
00:28:34 | 2112 yards | 01m 21s / 100yards
Age Group: 70/233
Overall: 498/1929
Performance: Average
Suit: Xterra
Course: Triangular counter-clockwise.
Start type: Wade Plus: Waves
Water temp: 77F / 25C Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 04:11
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:34:04 | 56 miles | 21.81 mile/hr
Age Group: 22/233
Overall: 134/1929
Performance: Good
Wind: Some
Course: Various country roads in varying conditions: a few short sections were pretty rough, most were decent, and some were smooth and fast.
Road:  Dry Cadence: 91
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:49
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
01:46:09 | 13.1 miles | 08m 06s  min/mile
Age Group: 20/233
Overall: 164/1929
Performance: Average
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2008-10-05 6:47 PM

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Austin, TX
Gold member
Subject: Longhorn Ironman 70.3 Austin

2008-10-05 7:02 PM
in reply to: #1719608

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Williamston, Michigan
Subject: RE: Longhorn Ironman 70.3 Austin

Great Job Doug!!! Sorry I missed it this year

2008-10-05 7:06 PM
in reply to: #1719625

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Austin, TX
Gold member
Subject: RE: Longhorn Ironman 70.3 Austin
Um.....Dennis, but that's okay

The avatar should pretty much give it away.

Edited by dgunthert 2008-10-05 7:07 PM
2008-10-05 8:10 PM
in reply to: #1719608

Subject: RE: Longhorn Ironman 70.3 Austin
Great job out there today!!!  So wished I could have come over for the weekend but too much travel go on!  Rest well!!
2008-10-06 7:20 AM
in reply to: #1719608

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the desert
Subject: RE: Longhorn Ironman 70.3 Austin

Great job Dennis!  Great times - - especially with some of the heat and the wind not to mention the hills).

2008-10-06 11:09 AM
in reply to: #1719608

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the colony texas
Subject: RE: Longhorn Ironman 70.3 Austin
great race, fun talking with ya at the tent afterwards,, and way to blow by mr. "I draft & smoke monkey pole" guy at the end

2008-10-06 11:29 AM
in reply to: #1719608

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Extreme Veteran
Subject: RE: Longhorn Ironman 70.3 Austin

Awesome job out there today. I'm so glad you ran the drafter down--there were lots of drafters out there. I passed two Texas Iron guys who were drafting off each other on the ride. I heard some yell out "cheaters" to these clown as they rode past and everyone around us laughed.

2008-10-06 12:01 PM
in reply to: #1719608

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Subject: RE: Longhorn Ironman 70.3 Austin

Great race Dennis.  I think I may have seen that same butt head drafter.  There was a lot of drafting Sunday.  I felt the swim was short when the Pros came out in 18 or so minutes.  How short? Dunno know... will we ever know.  Don't let it dampen your success. 


2008-10-06 11:10 PM
in reply to: #1719608

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Subject: RE: Longhorn Ironman 70.3 Austin
Clearwater qualification?
2008-10-07 7:04 AM
in reply to: #1719608

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Flower Mound, TX
Subject: RE: Longhorn Ironman 70.3 Austin
You put together the perfect race.  Running 8s in that heat after a nearly 22 mph is just incredible.  Well done, and congrats on going well south of 5!
2008-10-07 8:19 AM
in reply to: #1719608

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Fishers, Indiana
Subject: RE: Longhorn Ironman 70.3 Austin
Awesome job! No aestrik needed!! You had a great race out there--and it was great to see you afterwards! Please thank your wife for the tireless encouragement she offered at the top of Quadzilla!!

2008-10-07 1:34 PM
in reply to: #1719608

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Subject: RE: Longhorn Ironman 70.3 Austin
Nice race.  What kind of power meter do you use?  I'm curious about your numbers (189 avg watts)  producing 21.8 mph avg speed.  Our bike times were within 1 sec of each other, but my avg watts were 241 and NP 258.  I weigh 197, so that may be the difference, but curious none the less.
2008-10-07 1:57 PM
in reply to: #1724498


Subject: RE: Longhorn Ironman 70.3 Austin
So much more comes into play. Your weight and aerodynamic position. I weight 150 (probably less by the end of the race), and I turned 202 watts at around 20.8 mph. My 56 mile position is a little higher though and maybe I sat up more stretching my back. Or legs.

Great job!
2008-10-07 1:59 PM
in reply to: #1719608

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Va Beach
Subject: RE: Longhorn Ironman 70.3 Austin
Nice job with the drafter, there were a few out there Sun.
2008-10-07 3:22 PM
in reply to: #1719608

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Subject: RE: Longhorn Ironman 70.3 Austin
Great job out there! I saw some drafters as well and wondered "where are the officials when you need them". For quite a while I was behind a guy and girl riding side by side like you would do in a pay ride. Really made me mad.

Please give props to Carey for being on the hill. It gave me something to look forward to.
2008-10-07 4:28 PM
in reply to: #1719608

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Evergreen, Colorado
Subject: RE: Longhorn Ironman 70.3 Austin

Sub 5 is sub 5....congrats!

And way to pass the drafter!  I made some "comments" to drafting packs that passed me!

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