Ochsner Ironman 70.3 New Orleans

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Ochsner Ironman 70.3 New Orleans - Triathlon1/2 Ironman


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New Orleans, Louisiana
United States
Premier Event Management
78F / 26C
Sunny
 		Total Time = 4h 47m 52s
Overall Rank = 93/2311
Age Group = 35-39
Age Group Rank = 10/329
Pre-race routine:

4am up, breakfast 2 egg whites, 2 organic spelt muffins with appricot jam,
coffee, water, 10oz infinit
5:20@race venue, transition set up
6:30 half a clif bar
total 3 trips to bathroom prior to race start
at 6:10 20 min very poor warm up, just a jog, no bike or swim due to race logistics

Event warmup:

@6:10
20 min jogg
Swim
  • 30m 49s
  • 1900 meters
  • 01m 37s / 100 meters
Comments:

solid swim
What would you do differently?:

longer stroke, better navigation/sighting
Transition 1
  • 02m 35s
Comments:

Large transition zone,wetsuit strippers
What would you do differently?:

rehearsal of donning equipment
Bike
  • 2h 27m 8s
  • 56 miles
  • 22.84 mile/hr
Comments:

Good bike effort. Paced just correct. Felt easy for the first 3rd and moderately hard for the rest. As the wind picked up on the way back, RPE went up, HR mostly Z3.
Transition 2
  • 02m 25s
What would you do differently?:

Same as T1.
Run
  • 1h 44m 57s
  • 13.1 miles
  • 08m 01s  min/mile
Comments:

Searched for sustainable pace as heat and humidity/wind required scaling back the goal pace. Mid way into, felt better and started pushing stronger.
What would you do differently?:

heat acclimation
Post race
Warm down:

None

What limited your ability to perform faster:

Lack of heat/humidity acclimation

Event comments:

First HIM.




Last updated: 2008-12-31 12:00 AM
Swimming
00:30:49 | 1900 meters | 01m 37s / 100meters
Age Group: 10/329
Overall: 0/2311
Performance: Good
Suit: yes
Course: calm lake, into the wind, reported as course longer than 1900m
Start type: Deep Water Plus:
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Good Navigation: Average
Rounding: Good
T1
Time: 02:35
Performance: Average
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
02:27:08 | 56 miles | 22.84 mile/hr
Age Group: 9/329
Overall: 0/2311
Performance: Good
Wind: Some with gusts
Course: In first 7mi 2 bridge crossings, flat on the rest, last 7mi same 2 bridges Wind picked up significantly on the way back and it was headwind with gusts.
Road: Rough Dry Cadence: 101
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 02:25
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
01:44:57 | 13.1 miles | 08m 01s  min/mile
Age Group: 10/329
Overall: 0/2311
Performance: Average
Course: flat, hot, humid, into the wind 3/4 of the course
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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] 4

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2009-04-07 9:25 PM

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Extreme Veteran
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5001002525
Olathe, Kansas
Subject: Ochsner Ironman 70.3 New Orleans

2009-04-07 10:39 PM
in reply to: #2069842

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Champion
5117
5000100
Brandon, MS
Subject: RE: Ochsner Ironman 70.3 New Orleans
Smokin' race.  Awesome job out there.
2009-04-11 8:47 AM
in reply to: #2069842

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Extreme Veteran
961
5001001001001002525
Subject: RE: Ochsner Ironman 70.3 New Orleans

Looks like a very solid race, good balance. The weather has been so crazy here in KC. I bet it was hard to deal with the sudden change to a warmer/more humid area.

Didn't realize this was your first HIM. How'd your nutrition work out? Sub 5 hours is a great time, what were you shooting for if you'd been able to stay on pace on the run?

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