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Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
83F / 28C
Total Time = 5h 02m 49s
Overall Rank = 192/1815
Age Group = M 25-29
Age Group Rank = 18/160
Pre-race routine:

Woke up around 0400. Took a shower and ate some breakfast. Then just hung out for a while. Amanda and I headed over to the Magic Kingdom around 0445.

Got there and decided to walk over to transition. I got over to transition around 0535. Got my spot set up, then double checked everything. Next up the usually sunscreen, PortoPotty and then body marking.

Event warmup:

I was in the 6:57 wave so I had some time to kill. I took my pre race nutrition about 30 minutes before my wave. Then I started warming up about 20 minutes before my wave.

My wave got within the starters area about 5 minutes before go time. I did a quick run out and got about 20 good strokes in. Then headed back to shore.

Get out of the water and look at my watch, its dead. I had to replace the battery awhile back, so the gasket must not had a good seal. I've had worse to happen in a race.

Announcer gives us the one minute warning. I look around and notice there's myself and 5 other guys right at the water. Everyone else is about three feet off the water's edge.

  • 34m 4s
  • 2112 yards
  • 01m 37s / 100 yards

Gun goes off, I take off sprinting and after a few dolphins I settle into a nice rhythm. After some sighting I realize I'm in second position and right on the lead guys feet.

Maybe two hundred yards from the first turn the water starts getting really crowded. I'm having a hard time staying on my fish’s feet, then wham. Kicked in the head, right goggle comes loose. I do a quick backstroke, reseal it and back to swimming.

At this point my fish is gone and I'm swimming through, around and over people. Make the first turn pretty easily and take an inside line on the next set of buoys. I found some good clear water on the over leg and got into a nice rhythm.

As I close in on the turn for home it’s a washing machine. I'm already on an inside path to the buoy and it gets rough. Make the turn home and dang the sun was pretty intense. I really need to buy a set of tinted goggles.

The return leg was just plan rough. There was lots of contact and lots of swimming around people and two more kicks to the head. I swam until I could touch land, pop up and start sprinting.

Saw the clock did some math and realized I swam a high 33 or low 34 minute. It was kind of deflating, I really thought I had put down a 31 or 32 minute effort.

What would you do differently?:

Use tinted goggles.
Transition 1
  • 03m 12s

Hit the beach sprinting, up the side walk to mulch trail. I had to run most of the trip to transition on the muclch and not the carpet. All I could think about was not gettign a splinter or worse.

Got to my bike, speedsuit off, helmet on, glasses on, belt on, flask in rear pocket, shoes on, unrack bike and run. Got out of transition, but had to run probably another 100 yards before you could actually mount your bike.
What would you do differently?:

  • 2h 37m 47s
  • 56 miles
  • 21.30 mile/hr

Flying mount and got clipped in pretty quick. There are a lot of turns in the first part of the course, so it was pretty fun taking them at full speed. Once out of the Fort Wilderness part of the park it was time to hit the aerobars.

I put in several hard efforts (250-300 watts) in the first 20 miles. With all the u-turns it was very crowded and I wanted to ride clean. Plus the RD said on ST that there were going to be lots of marshals on the course. I didn't see a one, but that's for a different post.

The course really started to thin out when I made the turn onto 545. This part ride was pretty boring, I just tucked in and road. I was now in my rhythm, water, salt, water, gel, Gatorade, water, look at Garmin, smile and repeat.

Then you made the turn onto Hartzog road. This was the first encounter with the headwind and the pelotons. I shouldn't say peloton; it was more like 6 guys in the M35-39 AG ride in a Team Time Trial. I mean they were freaking taking turns pulling. I said the first smart azz thing that came to mind, "Go Lance." I must admit I've had better comments.

I made the turn onto Western and the wind got even worse. I just stayed tucked in. At this point I really started catching people who were in trouble. Lots of people sitting up on the bullhorns and even saw two people off their bike working on cramps. I even saw some guy on the other side of the road waving his arms.

I made the last of the u-turns and its tailwind time. About a mile after the turn around I was closing in on the guy waving his arms. I sat up to see what he wanted. He was yelling, “salt tablets". So I quickly threw him my backup tube. Then it was back into the aerobars.

Back on the 545 and at this point I'm hammering with a tailwind. I averaged over 24 mph during this stretch of the course. Next up were some of the small rollers and at this point the hills were welcomed. It gave me a chance to stand and stretch my legs and neck.

On to the 535 stretch of the course. This was the worse part of the course. I mean a strong headwind. My speed dipped into the 18mph range for this stretch.

According to my Garmin I was about 7 miles from transition and was averaging 21.6 mph. You could feel the heat coming off the pavement. So, I strayed away from my game plan. I decided to not push the pace the last 20-30 minutes. Instead I stayed in the 190-200 watt range, and I took an extra salt tablet and hit the water.

Around mile 54 I started to pick up the pace. All I could think about was getting off this bike. Until, I passed the Penalty Tent, which was PACKED. I smiled to myself and yelled, "SUCKERS". Not one of my best moments of sportsmanship.

I got out of my shoes, flying dismount and run to the rack.

What would you do differently?:

Notta. I was 11th in my AG after the swim and in 36th after the bike.
Transition 2
  • 02m 9s

As I was running to the rack I unclipped my 705 and put it in my back pocket. I needed to know my heart rate during the run, but my Polar had died. So it dawned on me as I was running through transition to us the 705 and just reset it.

Got the rack and there were 4 bikes on it including mine. Rack bike, helmet off, hat on, socks on, shoes on, gels in pocket, salt tube in pocket, turn belt around, RUN.
What would you do differently?:

I wasted 20-30 seconds getting my socks on. So I'm going to start trying some shoes designed to be used sockless.
  • 1h 45m 37s
  • 13.1 miles
  • 08m 04s  min/mile

This run was hot. I really don't remember much about the run. From what I do remember the first loop was the worst. The loop runs really test your mental strength, because you have more opportunities to quit. Since, you’re right there where all the action is happening.

My stomach started feeling weird/unsettled during the second loop. I had taken a gel at the first aid station of the loop, then a salt tablet at the next. All I took at the next two aid stations was water. This kind of let my stomach catch up.

I just cruised the last lap. If my watch hadn't of crap out, this lap would've been all business. I had no idea I was that close to going sub 5.

It was getting hard navigating the aid station. I managed to get a cup of ice, a cup of water and a cup of coke at the first two aid stations of the loop. As I passed the second aid station, this dude was passed out and they had him covered in ice. Damn that was scary.

I took some water and ice at the third aid station, and then I had to pass the guy covered in ice. This time the medical staff was there.

Reached the last aid station and I was feeling awesome. So I just rolled right through that one. Then onto the bike path and there were lots of people walking. I knew I was home free on the cramp front, so I started to pick up the pace.

I really remember getting a lot of support during that last stretch. From mile 12-13 I ran a 7:29 mile, my fast of the day. Man it was so nice making that left turn into the finishers chute, instead of the right turn for another loop.

I slowed down to give my 3 year old a big high five. Finished.

What would you do differently?:

I was in 36th place in my AG group starting the run. So I pulled back 18 places and finished 18th in my AG.

Post race
Warm down:

Walked around, poured a bottle of water over my head. Went to find the family.

What limited your ability to perform faster:


Event comments:

Very good race. I very pleased with my results. Some races test the fourth discipline of triathlon, nutrition/hydration. And this one tested your hydration plan.

Last updated: 2009-10-16 12:00 AM
00:34:04 | 2112 yards | 01m 37s / 100yards
Age Group: 11/160
Overall: 173/1815
Performance: Good
My HR monitor died.
Suit: Xterra Velocity .02 Speedsuit
Course: Triangle shaped, out, over and back. Counterclock wise.
Start type: Run Plus: Waves
Water temp: 83F / 28C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding: Good
Time: 03:12
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:37:47 | 56 miles | 21.30 mile/hr
Age Group: 0/160
Overall: 0/1815
Performance: Good
Avg. Power - 197 watts Avg. HR - 149 bpm I wanted to average between 190-200 watts and a heart rate of 150-155 bpm for the ride. If I stayed within these parameters. I should set my self up for a solid run.
Wind: Some
Course: Mostly flat, with some small hill in the last 15-20 miles. Too many uturns.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:09
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:45:37 | 13.1 miles | 08m 04s  min/mile
Age Group: 0/160
Overall: 0/1815
Performance: Good
163 bpm
Course: 3 loops through fort wilderness. Very little shade. And ooh the Jeep Trails.
Keeping cool Good 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? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2010-05-22 10:58 AM

User image

Huntsville, AL
Subject: Ironman 70.3 Florida

2010-05-22 10:58 AM
in reply to: #2875517

Subject: ...
This user's post has been ignored.
2010-05-22 1:46 PM
in reply to: #2875517

Lexington, KY
Subject: RE: Ironman 70.3 Florida
Congrats on a strong race --  <3 minutes from sub-5 on what sounds like a HOT day!

Edited by wiky 2010-05-22 1:59 PM
2010-05-22 6:00 PM
in reply to: #2875517

Subject: RE: Ironman 70.3 Florida
Nice job out there. Racing in the heat is no fun.
2010-05-23 9:24 PM
in reply to: #2875517

Extreme Veteran
Subject: RE: Ironman 70.3 Florida
congrats man.. hope to do better myself next year.. much better....I have to
2010-05-26 5:32 AM
in reply to: #2875517

Extreme Veteran
San Diego, California
Subject: RE: Ironman 70.3 Florida
Very impressive race!!!

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