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Ironman 70.3 Augusta - Triathlon1/2 Ironman

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Augusta, Georgia
United States
Premier Event Management
85F / 29C
Total Time = 4h 54m 35s
Overall Rank = 269/2519
Age Group = M40-44
Age Group Rank = 45/325
Pre-race routine:

Woke at 4:50. My wave start was not until 8:50 so I went to transition, setup, and then went back to my hotel room for an hour. Prior to leaving for transition, I had a banana, a V-8, vitamins, G2, coffee, and water. Ater getting back to my hotel, I ate a cliff bar, some watermelon, and water. Just prior to race start, I had a gel and some water.
Event warmup:

None. Just a ton of walking trying to get around and setup.
  • 27m 5s
  • 2143 yards
  • 01m 16s / 100 yards

The start was a little crowded and stressful, but I settled in fairly quickly. I decided at the last minute to ditch my normal race goggles which are tinted for my everyday clear goggles. Unfortunately, my everyday goggles were GRUNGY with a capital G. I could not see s?it. Fortunately, the only thing I need to see was the exit, and I had practiced that the day before.
What would you do differently?:

Nothing, but it was a good reminder to always scope out the exit for sighting opportunities.
Transition 1
  • 01m 23s

That's a good T1!
What would you do differently?:

  • 2h 31m 31s
  • 56 miles
  • 22.18 mile/hr

Prior to the race, I had researched all my previous halfs. In the past, I have either gone too easy or too hard (and blown up on the run.) I was trying to find the right pace. My goal was 23MPH, but the wind had some impact. Overall, my strategy worked because I just the right amount left for the run (barely.)

Nutrition: 2 bottles of carbo pro w/ gator aid endurance 350 calories each. 2 gels that were 100 calories each.
What would you do differently?:

Nothing really. In a race of this distance, there tends to be points where I loose focus and zone out. But this time, it went fairly well.
Transition 2
  • 01m 45s

Nice T2.
  • 1h 52m 52s
  • 13.1 miles
  • 08m 37s  min/mile

It started well,but it became a battle. I started the first couple of miles at a 7:50 pace. Then, I ran most of the middle from 8:20 to 8:40. The last couple dropped to 9:00. This is what I wanted - the right bike/run combo. I had to dig deep for the last two miles, but I didn't blow up. Nor did I have anything left.
What would you do differently?:

Keep working the positive mental state. This was an improvement, but I still have room to get tougher.
Post race
Warm down:

Heaving in front of the misting fan.

What limited your ability to perform faster:

Wind if anything.

Event comments:

These guys did a great job considering the number of athletes and the course layout. There were tons of volunteers. It did seem like the aid stations on the run could be better placed.

Finally, a sub 5 hour half!

Last updated: 2009-09-13 12:00 AM
00:27:05 | 2143 yards | 01m 16s / 100yards
Age Group: 100/325
Overall: 807/2519
Performance: Good
Suit: QR
Course: Point to point with the current. Sweet!! Revenge on the fast swimmers at Tuscaloosa!
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Average
Time: 01:23
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
02:31:31 | 56 miles | 22.18 mile/hr
Age Group: 31/325
Overall: 144/2519
Performance: Good
Wind: Some
Course: One 56 mile loop. The wind was in my face for around 18 of the 56 miles.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:45
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:52:52 | 13.1 miles | 08m 37s  min/mile
Age Group: 45/325
Overall: 526/2519
Performance: Good
Course: 2 loop, flat, mental doozy.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2009-09-28 9:06 AM

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Lawrenceville, GA
Subject: Ironman 70.3 Augusta

2009-09-28 9:27 AM
in reply to: #2429381

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Greer, SC
Subject: RE: Ironman 70.3 Augusta
Great race green sea.  Sub 5 is amazing!
2009-09-28 9:39 AM
in reply to: #2429381

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Extreme Veteran
Subject: RE: Ironman 70.3 Augusta
Great report!  I'm in your AG so it was particularly pertinent for me.  I've never run a tri but I would probably hope for a sub-5 when I run this next year.  Congrats on a strong effort throughout the whole race.
2009-09-28 9:53 AM
in reply to: #2429381

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Subject: RE: Ironman 70.3 Augusta
Great job man!
2009-09-28 9:59 PM
in reply to: #2429381

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Atlanta, GA
Subject: RE: Ironman 70.3 Augusta

sub-5!  Very nice...congrats on a great races.  Seems like you executed your pacing plan to a tee. 

2009-10-02 8:44 PM
in reply to: #2429381

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Subject: RE: Ironman 70.3 Augusta
Congratulations on a sub-5!! Very impressive.

2009-10-02 10:28 PM
in reply to: #2429381

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Orlando, FL
Subject: RE: Ironman 70.3 Augusta
Great job. You don't mention any nutrition on the run though. Can you provide details? Curious b/c I have a fairly similar plan overall and run experience.
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