General Discussion Race Reports! » Ford Ironman 70.3 Hawaii Rss Feed  
Moderators: k9car363, alicefoeller Reply

Ford Ironman 70.3 Hawaii - Triathlon1/2 Ironman

View Member's Race Log View other race reports
Kohala Coast, Hawaii
United States
83F / 28C
Total Time = 6h 37m 34s
Overall Rank = 705/1101
Age Group = 45-49
Age Group Rank = 86/115
Pre-race routine:

Got up at about 4:30 after sleeping very well. Had a small cup of coffee and a few gel packs for breakfast. Didn't want to consume any solids. Caught the shuttle from the resort (Fairmont Orchid) to Hapuna Beach where the swim was held. About a 5 mile drive north of T2. Bike was racked the day before so just had to top the tires off with air and get body marked. Had a problem with my rear valve extender as my tire went flat when I start pumping up the tire. Finally got it inflated. I think my heart rate was at its highest of the day through the ordeal.
Event warmup:

Just swam for about 10 minutes. Felt really good and calm.
  • 40m 5s
  • 2112 yards
  • 01m 54s / 100 yards

As I finished my warmup swim, I noticed there was a lot of room in the water at the start line with most of the people starting on the beach. I was planning on hitting the first 200 yards pretty hard so figured what the heck I'll take a front row seat. Worked out really well. I had read about the first bouy being a bottleneck but got right up and around with only minor contact and no slowdown. Sighted on the next bouy. Again up and around with plenty of room. The backstetch of the course was quite long so I decided to move out a bit as faster swimmers were starting to pass. My goggles started to haze while sighting above water but the water is so clear that you could easily see your position relative to the other swimmers. I probably got out a little farther than I needed to and that cost me a little but caught some nice drafts and cruised along. Drafting was so much easier with the clear water. Exited the water and felt great. It is such a beautiful place to swim. You can see the bottom (coral, sand, fish) the entire route.
What would you do differently?:

Navigate a little better in the latter half of the race. Maybe push my pace a little harder.
Transition 1
  • 05m 23s

Did not have a very good transition. There were only a couple of showers and people were lingering too long so I pretty much bypassed them. Had to run up a fairly steep incline to the bike area and than another 50 yards or so to where my bike was racked. All of your bike gear was in a plastic bag hanging on your bike so had to unpack and than stuff swim gear back in bag. Time seemed to just drag on and on until I finally got to the bike mount area.
What would you do differently?:

Not much. I was relatively slow but deliberate. Just making sure I didn't do something stupid.
  • 3h 07m 35s
  • 56 miles
  • 17.91 mile/hr

Had a great ride. You ride for about a third of a mile from the transition area up to the highway and you are coned in on the shoulder single file which made for slow going. Whence on the highway, I quickly found my pace and settled into a nice relaxed cadence. There were a lot of riders out there so it was impossible to maintain 4 bike lengths separation. On the steeper descents I saved my legs and just glided. I probably was a bit too conservative with my energy output but I was close to my target pace so figured I'd just enjoy the ride. Thankfully, the legendary winds were calm so no crosswinds to contend with. The aid stations were numerous and long enough to grab water, cool down with a showering, take a drink, toss bottle, and repeat if necessary. It was a surreal experience riding this course with all its history. It was like getting to play softball in Yankee Stadium. Very fun.
What would you do differently?:

Maybe push a little harder.
Transition 2
  • 02m 35s

You had to rack your own bike in your assigned spot. Your bike to run bag was sitting on the ground next to your spot. I had a little confusion with which aisle I was to go down but got there. Changed pretty quick and than got hung up beyond a guy walking. The rows were too narrow to get around him so I just smiled and danced kind of a jig behind him. Once clear I went over and high-fived my wife as I left T2. I was feeling really, really good at this point. Oh was that about to change.
What would you do differently?:

Not much.
  • 2h 41m 58s
  • 13.1 miles
  • 12m 22s  min/mile

The run was absolutely brutal. It was impossible to get in any kind of rythm because of the terrain. My first couple miles went according to plan but than it hit me like a ton of bricks. There was no shade and the humidity was oppressive. My strategy was to walk the aid stations (every mile)for 30 seconds. Since the aid stations were generally on flat sections I decided to cash in my walk sessions when I got to a hill or incline instead of the aid stations. Many times walking up the steeper ones was actually just as fast as "running". There was plenty of water, ice, sponges, etc. at the aid stations to do what you could for yourself. With another HIM (Boise 70.3)for me in 2 weeks I pretty much shut it down and focused on preserving myself from the heat and anymore strain than was necessary.
What would you do differently?:

Not much. If you want to race in Hawaii you have to be prepared to suffer a bit.
Post race
Warm down:

Cold beer.

What limited your ability to perform faster:

The heat and terrain on the run neither of which I had any control over.

Event comments:

Great race and venue. Volunteers were great. I can't wait until next year. I think I can talk my wife into this being an annual event.

Last updated: 2009-05-05 12:00 AM
00:40:05 | 2112 yards | 01m 54s / 100yards
Age Group: 66/115
Overall: 634/1101
Performance: Good
Suit: Blue Seventy ZP3
Course: Rectangular one lap course. Current was running south towards the first bouy. Start was deep water extending back onto beach.
Start type: Deep Water Plus:
Water temp: 75F / 24C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Good
Time: 05:23
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
03:07:35 | 56 miles | 17.91 mile/hr
Age Group: 78/115
Overall: 642/1101
Performance: Good
Wind: Little
Course: Rolling hills with most significant climb the last 3 or 4 miles before the turn around. Very little if any flats. You are either going up or down though most grades are very manageable. Was in aero position 95% of the time.
Road: Smooth Dry Cadence: 90
Turns: Cornering:
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:35
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Below average
Shoe and helmet removal
02:41:58 | 13.1 miles | 12m 22s  min/mile
Age Group: 94/115
Overall: 811/1101
Performance: Bad
Course: Hot and hilly over a golf course and surrounding resort streets. Much of it down the fairways on grass and cart paths.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
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] 5

2009-06-05 7:19 PM

User image

Bellingham, WA
Subject: Ford Ironman 70.3 Hawaii

2009-06-08 11:24 AM
in reply to: #2198379

User image

Olympia, WA
Subject: RE: Ford Ironman 70.3 Hawaii
Excellent! I want to do this race someday, thanks for the report. :-)
General Discussion-> Race Reports!
General Discussion Race Reports! » Ford Ironman 70.3 Hawaii Rss Feed