Ironman St. George - Utah

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Ironman St. George - Utah - TriathlonFull Ironman

View Member's Race Log View other race reports

St. George, Utah
United States
WTC
45F / 7C
Sunny

Total Time = 14h 36m 24s
Overall Rank = 1075/1637
Age Group = M 45-49
Age Group Rank = 135/190

Pre-race routine:

Actually slept OK, got text from my friend at 3:18 and then off and running, slammed down 2 cups of coffee, eng. muffin with PB and J, and cup of oatmeal, banana on the bus, took water bottle with me, easy transition from bus to sand hollow(although bro in law lived 1/2 mile from swim site)had to use b'room twice before start=best investment of 10' in the whole race , swallowed shot blocks 20' before race with some water

Event warmup:

N/A

Swim

1h 18m 6s
4224 yards
01m 51s / 100 yards

Comments:

annoyed by folks swimming sideways, was not going for anything but just getting through the thrash without trauma, glad I dumped fluids before exiting

What would you do differently?:

I did not have a good feel for the buoys since they weren't up the day before and couldn't get a good look in the dark that morning, was so worried about bike and run course was not going to expend too much on the swim and save 10' time

Transition 1

10m 38s

Comments:

couldn't feel my feet coming up the ramp so plodding to the change tent, poor young guy near me shaking uncontrollably-scary, mind a little foggy putting on clothes, wore everything warm i had, very glad i put chamois cream on my bike shorts in the bag earlier in the am,

What would you do differently?:

stoopped to pee again at t1 since i was in pain the first hour

Bike

7h 35m 55s
112 miles
14.74 mile/hr

Comments:

worked with coach alot on toughening up my bike and it def helped, well got a ways to go on that I guess! was glad to make it up the wall both times without stopping

What would you do differently?:

becoming stronger on the bike

Transition 2

08m 55s

Comments:

my low back was in spasm getting off the back, not pretty hunched over, took 2 motrin in the tent and it gradually loosened during the run, shouldve gone to the b'room since it was right there

Run

5h 22m 50s
26.2 miles
12m 19s min/mile

What would you do differently?:

increased hill training for the run, I didn't run anything like this in training...my bad!

Post race

What limited your ability to perform faster:

could've done better on the run with more focused training and time, didn't really focus as much on run or swim and surprisingly i was more competitive there, lots more work to do on bike developing strength and intensity

Last updated: 2009-08-06 12:00 AM

Swimming
01:18:06 \| 4224 yards \| 01m 51s / 100yards
Age Group:	90/190
Overall:	790/1637
Performance:	Good
Suit:	BLUE SEVENTY REACTION
Course:	Waded right in to the left hand side of start line about 20-30 ft back...confused folks were still standing on the shore, really glad I jumped in and moved around and got my face wet to get over the inital shock although water was warmer than the air, noticed a few swells on the back side, probably sited too much wasting energy,
Start type:	Wade	Plus:	Shot
Water temp:	58F / 14C	Current:	Low
200M Perf.	Average	Remainder:	Average
Breathing:	Average	Drafting:	Average
Waves:	Average	Navigation:	Average
Rounding:	Average

T1
Time:	10:38
Performance:	Below average
Cap removal:	Good	Helmet on/ Suit off:	No
Wetsuit stuck?	No	Run with bike:	No
Jump on bike:	No
Getting up to speed:	Below average

Biking
07:35:55 \| 112 miles \| 14.74 mile/hr
Age Group:	151/190
Overall:	1221/1637
Performance:	Good
Wind:	Some
Course:	winds picked up in pm feeling headwind on the back side and crosswind on the downhill,
Road:	Rough Dry	Cadence:	70
Turns:	Good	Cornering:	Good
Gear changes:	Good	Hills:	Good
Race pace:	Hard	Drinks:	Just right

T2
Time:	08:55
Overall:	Average
Riding w/ feet on shoes		Bad
Jumping off bike		Bad
Running with bike		Bad
Racking bike		Good
Shoe and helmet removal		Good

Running
05:22:50 \| 26.2 miles \| 12m 19s min/mile
Age Group:	116/190
Overall:	1000/1637
Performance:	Below average
Course:	felt like i did ok on the first 13, and just bagged the 2nd loop but tried to run downhills as best i could, tried to take gu shots to keep me going, gatorade and water at every stop, broth and cola towards the end, was so focused in training on the bike wasn't as strong as I needed to be for this difficult run
Keeping cool	Good	Drinking	Not enough

Post race
Weight change:	%
Overall:	Average
Mental exertion [1-5]	5
Physical exertion [1-5]	5
Good race?	Yes

Evaluation
Course challenge	Too hard
Organized?	Yes
Events on-time?	Yes
Lots of volunteers?	Yes
Plenty of drinks?	Yes
Post race activities:	Good
Race evaluation [1-5]	5