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Whirlpool Steelhead 70.3 Triathlon - Triathlon1/2 Ironman

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Benton Harbor, Michigan
United States
CAPRI Events
Total Time = 6h 04m 18s
Overall Rank = 964/1749
Age Group = 30-34
Age Group Rank = 44/108
Pre-race routine:

Got up at 4am, made coffee, had a shower. Had a chocolate chip bagel with peanut butter and a banana. One coffee. Drove over to the race site at 5:45 and set up "stuff". Bike was racked Friday night.
Event warmup:

Walked to the start (1.2mi) and jumped in the water - but my group was headed into the marshaling area - so I didn't get much of a swim in. I was hoping to make it through the day without any AC/DC - but about a minute before my wave was due to start ... there it is. Thunderstruck. Lucky me. *blink*
  • 36m 10s
  • 2112 meters
  • 01m 43s / 100 meters

Good swim. I took it easy and just kind of cruised through. The current was nice and the water was warm!! I stayed off to the side - so I didn't get beat up at all in the start and then just relaxed my way through. Water was clear and I could easily see people ahead of me. This time includes the 75m beach run up to transition.
What would you do differently?:

Swim faster. I didn't go hard - I wasn't sure how I was going to hold up for the day - so my swim was comfortable. I could have pushed it harder.
Transition 1
  • 03m 11s

This went really well. I was worried - simply because there were SO many people and I wasn't sure I could find my bike - but it wasn't as tough as I thought.
What would you do differently?:

Remember to put my number on in the first place. I forgot it and had to lean over my bike to grab it.
  • 3h 03m
  • 90.12 kms
  • 29.55 km/hr

Clouded over during the bike and the wind picked up.

Okay - I knew there was going to be some hills and most were manageable. There were a couple that were really tough to get up. (Not brutal - but tough - I was worried about the run afterwards so I didn't want to push it too hard.)

My lower back ached and my right knee was uncomfortable - which was weird - neither of those have ever happened in training...

Last 18 miles were into the wind. It was unpleasant - but I was still holding decent speeds - so that was good.

I found it stressful about drafting. I tried to hang back - but sometimes I felt that I had to pass when I really didn't want to push. (I.e. Climbing hills, etc.)

I ate 3 gels, some sport beans and two 28oz bottles of Accelerade as well as 20oz of water.
What would you do differently?:

Less Accelerade and more water. It wasn't agreeing with me at all.
Transition 2
  • 05m 6s

Ugh. My stomach was upset. Visited the loo - and felt a little better.

Sunscreened myself even though I probably didn't need to. It was overcast by this point.
What would you do differently?:

Um ... not have to visit the loo?
  • 2h 16m 11s
  • 21.08 kms
  • 06m 28s  min/km

My stomach continued to be unhappy. My guts cramped and I didn't feel great. I was running 9 minute miles for the first 2 miles and then my guts had enough. I ran most of it - walking occasionally and through all the aid stations. Ate bananas and water (Gatorade at the last 3 aid stations) and grabbed lots of sponges. My hamstrings cramped up at about the 10 mile mark so I stopped to stretch a couple times. Wanted to cross the finish strong - and not falling over - so I walked down the last hill into transition.
What would you do differently?:

I don't know. I don't know if this is normal or if it was what I ate or that I ate too much... I know that I probably could have run more - I'm not sure the pool running had me in a solid enough place going in. I finished the distance and in terms of fitness the run was good. It was just the cramping that was a little stressful.
Post race

Last updated: 2009-01-06 12:00 AM
00:36:10 | 2112 meters | 01m 43s / 100meters
Age Group: 31/108
Overall: 0/1749
Performance: Good
Suit: XTerra Vortex 3 John
Course: Course is a beach start with a straight swim with the current.
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 03:11
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:03:00 | 90.12 kms | 29.55 km/hr
Age Group: 0/108
Overall: 0/1749
Performance: Good
Wind: Strong
Course: Course wound around through the country, orchards and vineyards. Some hills. Most of the pavement was good (some tar & chip). Potholes were spray painted to identify.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Too much
Time: 05:06
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:16:11 | 21.08 kms | 06m 28s  min/km
Age Group: 44/108
Overall: 0/1749
Performance: Average
Course: Double-loop course around Whirlpool corporate headquarters buildings. Some trails, mostly streets. I thought the loop went back to the start - but it didn't - so unless spectators were at the Whirlpool area they only saw you leave and come back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2009-08-02 7:59 PM

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Southern Ontario
Subject: Whirlpool Steelhead 70.3 Triathlon

2009-08-02 9:10 PM
in reply to: #2322891

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Subject: RE: Whirlpool Steelhead 70.3 Triathlon

You did it!!  I heard the wind was a little rough.

2009-08-02 10:33 PM
in reply to: #2322891

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Albuquerque, New Mexico
Subject: RE: Whirlpool Steelhead 70.3 Triathlon

Good race on a tough day! 

Thanks for saying "HI" on your way into transition. 

2009-08-03 3:53 AM
in reply to: #2322891

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Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Congrats on a good race and toughing it out through GI and hamstring issues.
2009-08-03 7:11 AM
in reply to: #2322891

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Fort Wayne, IN
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Nice job finishing the race.  I can relate to having challenges on the run.  I thought it would never end.
2009-08-03 9:05 AM
in reply to: #2322891

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Extreme Veteran
Milford, MI
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Congrats - you did an awesome job on a very tough day!

2009-08-03 8:06 PM
in reply to: #2322891

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Verona WI--Ironman Bike Country!
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Great job!!! Despite the stomach issues you made a lot of smart decisions along the way!

Edited by SSMinnow 2009-08-03 8:06 PM
2009-08-04 1:27 PM
in reply to: #2322891

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Extreme Veteran
Albany, NY area
Subject: RE: Whirlpool Steelhead 70.3 Triathlon

Way to go!! Too bad you had your GI issues but nice job working through them and having a good finish!

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