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Cannibal Gold Coast Half Ironman
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Cannibal Gold Coast Half Ironman - Triathlon1/2 Ironman
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 Swim
Comments: One of my better swims, current was pushing us pretty hard on the way out but it was a struggle on the way back, had to make a decision to push hard to save time in the water. Felt good the wole way and when I got out, overall very happy. What would you do differently?: Maybe practice with wetsuit before next half.  Transition 1
Comments: Had a good transition, not super fast, wanted to make sure I was comfortable and had everything I needed. What would you do differently?: Nothing  Bike
Comments: Better ride than I expected, wanted 1hr25/lap but got 1hr22 and 1hr21, so more than happy. Had perpetuem every 15min, first gel at 10min, then 70min, then 2hr10min, then 2hr30min. Had first bottle of water in 50min, then next by 1hr 35min, another by 2hr15m, and half a bottle of Heed which I picked up from drink station on second lap. Also had 5 enduralytes during the ride as it was warming up pretty quick so I wanted to keep salts up. First lap was hard pace for 30km then found rythm, it was a bit crowded, 2nd lap was constant pace and more spread out, rode with another guy who was holding similar pace, not drafting of course, officials were right onto it. Slowed for final 1.5km and had HR at about 145, getting ready for the hot half mary!! What would you do differently?: Maybe drink just a little more, it was hotted than expected, pace was good. Transition 2
Comments: Had a good t2, dried my feet and put socks on, hat on, grabbed a quick drink, restarted stopwatch and away we go.  Run
Comments: 1st km in 4m36, too fast, Hr too high (175) so dropped it to 171, and 2nd km in 4m52s, better!! Took on water at first station and had a gel at 2nd station - 15min, had wter at every station at it was getting very hot by now (10am). Pace was dropping off pretty quickly, wanted to do 35min/lap(7km), which I did for the 1st lap, but then my pace dropped off, I just had to stick to my plan of 10 beats below threshold (170BPM), no matter what the pace or I would have blown up, this worked well as I didnt feel any worse for 2nd lap, took some coke in on the 2nd lap and drank a lot of Heed sports drink cause my enduralyte tablets got wet and up and vanished. It was a long and hot 21.1km, at the final 1.5km I picked up the pace HR at 180 to the finish and I must say I was absolutely spent. What would you do differently?: More 2hr plus runs and maybe more gels on ride and run, I think I chewed thru the fuel quicker than I was putting it in. Post race
Warm down: Sit, then walk to watermelon table, then sit again, really wasnt with it mentally to think clearly, totally overwhelming and proud of finishing in a time close to my goal (I wanted 5hr15m) What limited your ability to perform faster: Fitness of course and more fuel/water Event comments: What a dream come true, I never thought I could say I'm part of the ironman family (even it is a half), but here I am planning on how to break 5hrs next year, this is why we love the sport, there is always another challenge!!! Last updated: 2008-05-14 12:00 AM
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 2008-10-07 5:44 AM |
Member  15 |  Subject: Cannibal Gold Coast Half Ironman |
| 2008-10-09 7:27 AM in reply to: #1723221 |
Member 10 Brisbane, Queensland | Subject: RE: Cannibal Gold Coast Half Ironman awesome race mate and great RR. lots of info for me to examine and think about planning my 1/2 ironman.well done |
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Australia
USM Events
32C / 90F
Sunny
Overall Rank = 361/860
Age Group = 35-39
Age Group Rank = 65/165
Went to bed at 8pm Sat night, lay there as expected for another hour thinking about race structure, when to take gels, how much to drink, what pace to hold on the bike, then how long for each lap of the run, all the normal things that triathletes think about the night before!
Got up at 3am and had 2 muffins with 1 whole banana mashed on top and started to sip a 500ml bottle of Hammer Heed. Headed off at 3.30am for the 1.5hr drive.
Turned up 15min before transition closed, bikes were racked and registered on saturday, so no rush.
Put my frozen bottle of Perpetuem (which had 3hrs worth of concentrated mix in one bottle) on my bike and 1 bottle chilled water and 1 bottle of frozen water, leaving 1 spare holder for later. Had 4 gels in my bag that mounts to top bar and also 5 endurolyte tablets. Carried 2 spare tubes.
Got into water about 5min before race and waded around, start was late but it didnt bother me. Was a wetsuit optional race but chose not to wear one as I havent practiced.