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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 = 5h 21m 45s
Overall Rank = 383/1660
Age Group = 35
Age Group Rank = 56/207
Pre-race routine:

Whole goal this weekend was to focus on nutrition and hydration, little bummed it was cold as I wanted to simulate IMKY. Did something similar to my full IM nutrition but did cut back a tad. Also did no taper except taking Thursday off of training.
Event warmup:

Did a swim while I waited. I was in the 16th wave which went off around 8:40ish.. Wow 1:40 from the 1st wave, that is a long time to sit around. Warmup was also a nice 1.2mile walk on the beach.
  • 31m 30s
  • 2310 yards
  • 01m 22s / 100 yards

The wind really picked up as the time went on waiting to start. The rollers turned larger and larger. Sighting got harder for me as I had to time it so i was at the peak of the "wave" to see.
What would you do differently?:

Nothing, pretty good swim, used very little energy. Could have went faster but just wanted to do my IM pace. (wish I was this fast for IMKY) but there is no way in HELLLL it will be cold enough for a wetsuit there. lol
Transition 1
  • 02m 50s

Nice run up the beach, had my highest heartrate of the day 170!!!!
  • 2h 45m 3s
  • 56 miles
  • 20.36 mile/hr

One word "michigan" notorious for crappy roads and they hold true. Bike was going good with a good HR (approx 22-24) then the turned into the headwind and just tried to stay in my HR zone.
What would you do differently?:

Get more time on my bike, still only about 350 miles on it.
Transition 2
  • 02m 54s

Stopped to pee, wasn't sweating enough to go on the bike (sorry kinda sick) plus I didnt want to put cold water on my body to wash it off. lol
  • 1h 59m 30s
  • 13.1 miles
  • 09m 07s  min/mile

Goal was a 9mm, was doing good until my hamstrings started to tighten up. Changed my gate a little to stop the pain which helped. Still happy with a sub 2 with a long week prior. Gave me some hope for IMKY.
Post race
Warm down:

biked to the car, so angie didnt have to walk there, then jogged back. Too bad it was a sandstorm and rained. None of us got to enjoy the IM fun.

Event comments:

Pluses: Great swim course, GREAT volunteers, alot of aid stations, nice run course, would have been cool post race barring rain, AWSOME venue!!!!

Minus: tough for spectators, I think they picked the worst roads possible (never seen more bottle and stuff shooting off bikes, wasn't just a couple spots it was the whole course)

Last updated: 2009-02-11 12:00 AM
00:31:30 | 2310 yards | 01m 22s / 100yards
Age Group: 0/207
Overall: 0/1660
Performance: Good
Suit: DESOTO full
Course: beach, straight line
Start type: Plus:
Water temp: 0F / 0C Current: Medium
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 02:50
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:45:03 | 56 miles | 20.36 mile/hr
Age Group: 0/207
Overall: 0/1660
Performance: Average
Avg 145, max 170 true max on bike 155.
Wind: Headwind
Course: out on shitty roads them back.
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:54
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:59:30 | 13.1 miles | 09m 07s  min/mile
Age Group: 0/207
Overall: 0/1660
Performance: Good
151 avg, 161 max
Course: out then 2 loops through whirlpools campus.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers? Yes
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2009-08-02 10:16 PM

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Findlay, OH
Subject: Whirlpool Steelhead 70.3 Triathlon

2009-08-03 9:15 AM
in reply to: #2323150

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Fort Wayne, IN
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Great swim and nice overall race!
2009-08-03 9:23 AM
in reply to: #2323150

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Southern Ontario
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Wow! Nice swim!  Congrats!
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