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St. Croix Ironman 70.3 Triathlon - Triathlon1/2 Ironman

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St. Criox, USVI
Virgin Islands, U.S.
World Triathlon Corporation
88F / 31C
Total Time = 5h 43m 15s
Overall Rank = 204/522
Age Group = M30-34
Age Group Rank = 36/58
Pre-race routine:

4:40 wakeup call, Powerbar and bottle of Infinit for breakfast.
Event warmup:

Light stretching, swim to start line on Protestant Cay
  • 32m 1s
  • 2112 yards
  • 01m 31s / 100 yards

Was so worried about over hydrating because of the tropical heat that I filled up too much and then broke the seal before the race. Peeing would become an issue as it bothered me on all three legs where in previous races its never been a problem. I slowed down a few times to try to go but its hard in the middle of the race to pull up and stop.

For the first time in salt water though I felt good. Felt fit, took the waves well, swallowed a bit of saltwater in the first 200 meters which left a sick feeling in my stomach for about an hour. I would be a bit reluctant to do a full Ironman in saltwater because of this, but outside of Kona (which I would do regardless!) I cant think of any IMs I would want to do involving saltwater swims.
What would you do differently?:

Wait to pee in transition. Could have shaved 2+ minutes off of my time if I didnt have to go.
Transition 1
  • 00m

No transition data
  • 3h 05m 4s
  • 56 miles
  • 18.16 mile/hr

Its not about The Beast. While The Beast is the mascot that the race likes to parade around, the race really doesnt start until the run and the bike segment doesnt get hard until after The Beast. While a 14% average climb is tough, you can see it, power through it and its over in just a few agonizing minutes. The pain train boards soon afterwards when you make the turn onto Southshore Rd and the miles of headwinds start to assault you. Make the turn onto Northshore thinking that you will be rewarded with a tailwind ... lol?! Think again. More climbing and somehow headwinds again! At everyones advice I tried to 'take it easy' on the bike course. Well taking it easy resulted in a 3+ hour bike split and legs that were not eager to run a half marathon.
What would you do differently?:

More 50+ mile rides and more hill work. Possible add in some squats or other types of leg exercises to build strength and power.
Transition 2
  • 00m

No transition data
  • 2h 06m 11s
  • 13.1 miles
  • 09m 38s  min/mile

Lack of training was a significant limiter. I just didnt have the legs to keep up a pace after that bike course. Plus Ive gotten in the habit of walking aid stations and they had them positioned every 1 km for the most part, so you had a lot of opportunities to walk! I knew by this point in time I was going for a finish and getting in under 6 hours became my goal. I took in the scenery and the fantastic local crowd and gutted it out.
What would you do differently?:

More 10+ mile runs before the event.
Post race
What limited your ability to perform faster:

Lack of early season training. Unable to push through headwinds on the bike, lazy coming over the tops of hills and lack of long runs.

Last updated: 2009-01-07 12:00 AM
00:32:01 | 2112 yards | 01m 31s / 100yards
Age Group: 18/58
Overall: 116/522
Performance: Good
Course: Point to point triangle in Christiansted Harbor
Start type: Run Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Average
Time: 00:00
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:05:04 | 56 miles | 18.16 mile/hr
Age Group: 36/58
Overall: 198/522
Performance: Average
Wind: Headwind
Course: Mini out and back and then big loop around the island.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 00:00
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:06:11 | 13.1 miles | 09m 38s  min/mile
Age Group: 35/58
Overall: 255/522
Performance: Below average
Course: Two loop course on rolling hills, half pavement and half packed gravel running path along a golf course.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 1
Good race? Ok
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 2

2009-05-04 3:39 PM

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Subject: St. Croix Ironman 70.3 Triathlon
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