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EagleMan Ironman 70.3 Triathlon - Triathlon1/2 Ironman

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Cambridge, Maryland
United States
Columbia Triathlon Association
75F / 24C
Total Time = 6h 02m 24s
Overall Rank = /
Age Group = 50-54
Age Group Rank = 44/
Pre-race routine:

We woke up at three, I had some oatmeal and some coffee. We got to the transition area early. I had a banana and a Power Bar. I went to the bathroom around four times, but still had to go as soon as I got in the water. No more coffee before the race!
Event warmup:

My swim wave didn't leave for over an hour after the first one, so there was no point in warming up. I did swim a few strokes while waiting in the water for the gun to sound, and I actually think that helped me be better prepared for the swim.
  • 38m 5s
  • 2112 yards
  • 01m 48s / 100 yards

I did well. I need to figure out how to get past a logjam of swimmers other than slowing down. I got scratched in the face by someone and almost lost my goggle. I did pretty well with navigation except for the last turn when I briefly couldn't find the exit arch and found myself going at right angles to it when I did find it.
What would you do differently?:

Not much, really, just work on my stroke so I don't have the tendency to turn to the left.
Transition 1
  • 04m 47s

I actually thought that I was pretty snappy in T1 until I saw this time. I have no real idea why it took me so long.
What would you do differently?:

I guess practice transition?
  • 3h 02m 56s
  • 56 miles
  • 18.37 mile/hr

I had to pee from the time I got on the bike, but held off until the second station at mile 20. By then I was in pain, and it was a huge boost to my speeds right after that and I did a bunch of 22 mph miles. I then felt great for much of the ride until the wind, which was a steady headwind for most of the last 16 miles, started to wear me down. Still, none of the usual aches and pains that can bother me on the bike were there, and I held back a little not knowing how much I'd need left for the run. When I was pulling into the transition I thought briefly about how I'd only done two half marathons in my life and was about to do one after a serious swim and bike. I quickly banished such thoughts, though. I held off a second pee for the last 10 miles or so, so I was getting uncomfortable.
What would you do differently?:

Put sun screen on. Figure out how not to pee so much, but also get enough hydration. Train more on the bike.
Transition 2
  • 06m 8s

I'm not as bothered by this transition because a big chunk of that time was going to the bathroom.
  • 2h 10m 29s
  • 13.1 miles
  • 09m 58s  min/mile

I went out and kept slowing myself down-- I started running 8 minute/mile pace, then found someone doing 9:15 to keep my speed down. I decided before the race to walk while drinking at each water stop, and there were 10 or 12 of them. I started to fade around mile 5, then saw Carrie who told me to catch up to her, so I picked it up quite a bit, but around mile 9 it started to get real tough. I also calculated that unless Carrie was walking, there was no way I would catch her anyway; and I had to stop to go to the bathroom at around mile 8. The sun blazed down the whole run-- I didn't feel that hot, but kept pouring ice down my shirt at each stop to be sure. I kept talking to myself to get through the last three miles and then there was a little shade in the last two. I kind of picked it up again for the last mile or so and felt energized again.
What would you do differently?:

Definitely run more miles than what my training plan called for, although I'm pretty happy with what was not that much slower than my first half marathon ever.
Post race
Warm down:

Walked around a bit, drank, and waited for Stacey to finish. We hung out to wait to see if Tri-Linda would get a Kona slot (she didn't because she finished second). Stacey needed IV fluids after the race, then Carrie almost passed out when she saw them taking the IV out of her arm.

What limited your ability to perform faster:

Having to pee three times, and my slow transitions.

Profile Album

Last updated: 2009-04-15 12:00 AM
00:38:05 | 2112 yards | 01m 48s / 100yards
Age Group: 0/
Overall: 0/
Performance: Good
Suit: wetsuit
Course: Out, then along the shore and back.
Start type: Wade Plus: Waves
Water temp: 77F / 25C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Average Navigation: Below average
Rounding: Average
Time: 04:47
Performance: Bad
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
03:02:56 | 56 miles | 18.37 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: Strong
Course: It was very flat and fast. I averaged 20 mi/hr for the first 40 miles, and was excited about beating 3 hours. Then the course turned into the wind, and my speeds dropped considerably. Still, I did okay with the wind. I was getting a little tired by the end. I did well with drinking and eating gels and even nibbling on a little bit of Clif bar. I also took a couple of Enduralite capsules. The sun came out at the end, but the temperature wasn't a factor at all.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Too much
Time: 06:08
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
02:10:29 | 13.1 miles | 09m 58s  min/mile
Age Group: 0/
Overall: 0/
Performance: Good
Course: Flat out and back. No shade.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers?
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2009-06-15 2:32 PM

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Subject: EagleMan Ironman 70.3 Triathlon

2009-06-15 4:43 PM
in reply to: #2219099

Subject: ...
This user's post has been ignored.
2009-06-15 10:17 PM
in reply to: #2219099

Extreme Veteran
Subject: RE: EagleMan Ironman 70.3 Triathlon

Good job!  That makes you solid for sub 6 next time when you won't have such long transitions. :-)

2009-06-16 7:20 AM
in reply to: #2219099

Arlington, VA
Subject: RE: EagleMan Ironman 70.3 Triathlon

Good race!

2009-06-19 11:12 AM
in reply to: #2219099

Subject: RE: EagleMan Ironman 70.3 Triathlon
Great race!! You sure looked happy coming across the finish line. 
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