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Ironman Arizona - TriathlonFull Ironman

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Tempe, Arizona
United States
NA Sports
82F / 28C
Total Time = 14h 01m 27s
Overall Rank = 1597/2192
Age Group = 35-39M
Age Group Rank = 92/369
Pre-race routine:

Got up 3 hours before race start and ate a healthy breakfast. Felt good. Had oat meal, two eggs, Endurance Gatorade bottle. Then drank only water for the last 45min before the swim start.
When got there, just checked all my equipments that I had for the race, and dropped my special needs bags where they were supposed to be at. All good and ready to go.
Big note on this race, I managed to survive with so little stress, maybe the conditions were all primed and perfect location to stay at. I did not have direah last night nor this morning before the race. So very happy with that. Woohoo!!!
Event warmup:

Most of my warm-up this time was keeping my head relax, distracted with everything else. Walking to all check points, special needs bags, etc.. was enough to keep my legs moving. Kept myself really warm that morning, and felt good.
About 200yrd to swim start, so that was a warm up for the swim. Felt goodl
  • 57m 42s
  • 3862 meters
  • 01m 29s / 100 meters

Average swim overall. The start was OK, but definitively nasty. That mass start was very crowded, and kept bumping into many others until I got some clearer water. So to keep myself clearer, ended doing a lot of my swim on my own, and not much drafting. Not a great thing on such a distance. But overall, happy as I still did it under an hour for the swim.
What would you do differently?:

Practice more often swimming in packs, and work on endurance. Need to move my tempo faster to get faster in the water.
Also, do longer swim with high speed at beginning, settle down, then pick up again at end. Repeats.
Transition 1
  • 05m 42s

Got out of the water, wetsuit peelers had a hard time getting the zipper down as neither of us could find the tag to pull.
Then a long way from exit, to bags, then tent. Took a little longer to get ready. A little winded from swim to bike.
What would you do differently?:

Practice swim/bike transition. Need more speed.
  • 5h 59m 5s
  • 112 miles
  • 18.71 mile/hr

Splits from course.
Lap 1 = 1:49:10
Lap 2 = 2:03:22
Lap 3 = 2:06:34
Big issue I had to day, is that my bike computer was busted the day before, so I had to ride the whole race blind folded, with no way to measure my performance on the course. The sensors tabs broke off, and no specific repair stuff. This part really sucked, but still managed to break 6 hours, so happy with that.
On the second loop, found myself stand a little more often up to stretch my back, but felt good, and on the third loop, stretch even more often.
But overall, my back did not go into muscle spasms, so happy with that.
Hydration and food was good overall with my performance, but needed some more salt. Got some cramps in my legs on the third loop, but managed to finish fairly strong.
What would you do differently?:

Need to practice long bike sessions. The longest I did was 80 miles before and only 1 of them. Then did one 72 miler in Tahoe, and all others were less than 60 miles. Not much on the endurance.
Practice to the approriate distance you are racing.
Make sure you have a computer that works.
Transition 2
  • 03m 49s

Since we can't leave shoes on bike, got to get off bike position. Once there stepped off my bike, and when started to run, my legs just couldn't fire in that direction. They were locked up into you know what.
Had to wooble around to bags, then tent. Stretch legs and was able to get off for the run. Felt good initially.
What would you do differently?:

Need serious practice with this transition. Mainly long bikes and run transitions. Even if it is half a mile.
  • 6h 55m 11s
  • 26.2 miles
  • 15m 51s  min/mile

Splits on run.
Runa1 23:25
Run 3.5 49:00
Runa2 2:33:29
Run 12.1 3:01:22
Runa3 4:54:25
Run 20.4 5:23:25
As you can see, the first loop was OK, and even up to the half point. But for the second and third loop, my legs were just gone. Having cramps on the groin muscle, upper and lower quads, hamstrings, and my calf occasionally Kept changing my my walking/fast walking pace to keep them moving. Then about a mile from the finish, my wife kept by me and pushed me through the finish. Then here is that famous shut that we all see on the computer. People were high fiving me, felt that energy go right through me, and there I was, blind, just supper happy, some energy tranfer that I think I hard, and ran through that finish, and there I was, two people catching me at the finish. My legs were done. I mean really done. Nothing there. We all know what happens after that. Great day, and God bless you all.
What would you do differently?:

Run, run, run, run. I have to run way more often. Having my longest run before that as an 8 miler, and being deployed and taking a 10 day vacation right before this was no justification either.
Train, train and train running.
Post race
Warm down:

None that I was able to do. Was carried to food tent, ate ad ate and drank. Then all to the massage tent where this young lady work on my for almost 45min. Seemed for ever, but did a wonderful job on me.

What limited your ability to perform faster:

Training properly. Train, then deploy, train, deploy, makes for an Ironman training hard to come by.

Event comments:

Great race, and will do it again in another few years. Need to concentrate on shorter distances for right now, and build my fitness level. So doing Olympics and HIM for the next two years.

Last updated: 2007-12-04 12:00 AM
00:57:42 | 3862 meters | 01m 29s / 100meters
Age Group: 23/369
Overall: 144/2192
Performance: Average
Need to download that HR Data from te watch. Still at the house in all my stuff. Will spend evening finishing to unpack.
Suit: 2XU - V1
Course: Cours was bent rectangle as we swam around the river/lake bed. Nice and easy. Swim start was early enough that we did not get the sun into our eyes until the turn around, which was sweet.
Start type: Deep Water Plus: Shot
Water temp: 63F / 17C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 05:42
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
05:59:05 | 112 miles | 18.71 mile/hr
Age Group: 192/369
Overall: 1004/2192
Performance: Average
No HR Data right now. I do remember my HR being in the 150's when biking.
Wind: Some
Course: Bike course was 3 loops up and down that mountain. What a challenging course that was. Fun and challenging course.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:49
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike
Shoe and helmet removal Average
06:55:11 | 26.2 miles | 15m 51s  min/mile
Age Group: 350/369
Overall: 2015/2192
Performance: Below average
None at this time.
Course: Course was wierd. Was 3 loops of some modified figure eight course. Course had some challenging hills in their. Mainly when your legs are done. Very challenging course.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
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] 4

2008-11-25 11:02 AM

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Las Vegas, NV
Subject: Ironman Arizona

2008-11-25 11:16 AM
in reply to: #1825411

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Huntsville, AL
Subject: RE: Ironman Arizona
Great Race RR and thanks for sharing.  That was a solid bike split for only having one 80 miler under your belt.
2008-11-25 11:23 AM
in reply to: #1825411

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Chandler, AZ
Subject: RE: Ironman Arizona


You made it despite some lack of training and distractions.

2008-11-25 12:45 PM
in reply to: #1825411

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Subject: RE: Ironman Arizona
Great job out there!! Congratulations
2008-11-25 12:55 PM
in reply to: #1825411

Subject: RE: Ironman Arizona
Nice job!!!  Way to go Ironman!!!
2008-11-25 1:26 PM
in reply to: #1825411

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Subject: RE: Ironman Arizona
Amazing job, especially given your training. Way to hang tough!

2008-11-25 4:59 PM
in reply to: #1825411

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Fort Collins, CO
Subject: RE: Ironman Arizona

Congrats on your finish despite minimal training.  It sounds like this is just a beginning for you.  Keep going and now you have something to build upon!


2008-11-25 4:59 PM
in reply to: #1825411

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Extreme Veteran
Subject: RE: Ironman Arizona
Amazing job out there!! congratulations Ironman!
2008-11-26 12:34 AM
in reply to: #1825411

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Melon Presser
Subject: RE: Ironman Arizona
What an amazing job, Hans. I know you weren't able to train like you wanted to and you went out there and KICKED AZZ anyway! Congratulations, Ironman!
2008-12-23 11:09 AM
in reply to: #1825411

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Subject: RE: Ironman Arizona
Great report !
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