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Ironman 70.3 Austria - Triathlon1/2 Ironman


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St. Polten,
Austria
18C / 64F
Precipitation
Total Time = 4h 40m 23s
Overall Rank = 253/2258
Age Group = M35-39
Age Group Rank = 51/
Event warmup:

Start of my age group was set at 7.55am and I just did 15mins run 1hr before. 5mins swim before the start
Swim
  • 34m 58s
  • 1900 meters
  • 01m 50s / 100 meters
Comments:

The starting area of the swim was too small for 500 athletes of my age group and it was a mess! I have been hit by tens of people for the first 400meters where I could not breath well and always stopping to find a better way to swim. In the second lake, after the run, I was almost drowning because I ran too fast with the wetsuit and I needed some breathing after diving in the second lake.
What would you do differently?:

Starting in a better spot and not running so fast between the two lakes
Transition 1
  • 03m 52s
Comments:

The T1 was a huge area and I had to change into the tent using the plastic bag and then running with my bike shoes for a long way before reaching the exit. I could not do better
What would you do differently?:

Nothing
Bike
  • 2h 34m 45s
  • 90 kms
  • 34.89 km/hr
Comments:

It was difficult to manage avoiding the draft because of big groups on my way. Referees were not working properly letting doing what they wanted.
The hill at km 60 can be very painful especially if you arrive there tired. I saved a lot of energy because I knew that and I did it with some pain...

For nutrition I had 2x750ml bottles: one with water only and one with Powerbar drink for 200kcal energy
Then I had 3xgels in my bike bag of about 200kcal for 2x of them while one was 360kcal.
I had the 360kcal gel and one of the other two plus 75% of the Powerbar bottle.
Transition 2
  • 02m 15s
Comments:

Again, here too the T2 was huge with long distances to cover with the bike shoes but I did it well
Run
  • 1h 24m 32s
  • 21.1 kms
  • 04m 01s  min/km
Comments:

I did the first 10km in 38'56" and I tried to keep it hard on pacing. Final 5km were a little bit slower because I started feeling the legs tired.I had only a gel after 10km, few sips of water on the way
Post race
Warm down:

Just picture, screaming for the nice results because I wanted to go below 4h46 which has been the limit to get the Clearwater slot in the last 2 years.
In the evening I got the slot as expected.

What limited your ability to perform faster:

Swim was too crowded and on the bike too many groups

Event comments:

The race is fantastic, still some small details to tune but the post event party and all the area is great. I suggest it to everybody.




Last updated: 2009-10-05 12:00 AM
Swimming
00:34:58 | 1900 meters | 01m 50s / 100meters
Age Group: 0/
Overall: 611/2258
Performance: Bad
Suit: Wetsuit Orca Sonar
Course: The course was very particular over two lakes, 950meters on the first and then running 300meters and second half swim in the second lake
Start type: Deep Water Plus: Waves
Water temp: 18C / 64F Current:
200M Perf. Bad Remainder: Below average
Breathing: Below average Drafting: Below average
Waves: Navigation: Average
Rounding: Average
T1
Time: 03:52
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
02:34:45 | 90 kms | 34.89 km/hr
Age Group: 0/
Overall: 554/2258
Performance: Average
My normalized power was 223W (FTP=273W) here is all the details on trainingpeaks https://www.trainingpeaks.com/sw/2LNNF27K673QHT5TG2L2LU5XMY
Wind: None
Course: The course is very nice and challanging because you have a first hill of 2.5km after 25km of about 4% average then you have a very though one after km 60 which is 8.5km length with 5% average. After that it is continous up and down
Road: Smooth Wet Cadence: 76
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:15
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
01:24:32 | 21.1 kms | 04m 01s  min/km
Age Group: 0/
Overall: 116/2258
Performance: Good
Course: 2 loops flat along the river passing in the final stadium 5times
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4

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2010-06-01 4:50 PM

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Expert
1027
100025
Zürich, Switzerland
Subject: Ironman 70.3 Austria


2010-06-02 10:49 AM
in reply to: #2895160

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Veteran
237
10010025
Eastern WA
Subject: RE: Ironman 70.3 Austria

awesome race, looks like a solid effort all the way through...it must be nice backing a race like that with a 84 min 1/2 mary! congrats

2010-06-02 2:09 PM
in reply to: #2896513

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Extreme Veteran
378
100100100252525
Seattle
Subject: RE: Ironman 70.3 Austria

Nice job, it's great to see reports from European races.

Oh and congrats on the Clearwater spot!  That's awesome.

2010-06-02 2:39 PM
in reply to: #2895160

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Champion
5490
5000100100100100252525
Whizzzzzlandia
Silver member
Subject: RE: Ironman 70.3 Austria
Congratulations! Nice race!
2010-06-02 7:12 PM
in reply to: #2895160

Subject: ...
This user's post has been ignored.
2010-06-03 2:24 PM
in reply to: #2897700

Expert
1027
100025
Zürich, Switzerland
Subject: RE: Ironman 70.3 Austria
PennState - 2010-06-02 2:12 AM Nice race, but if drafting concerns you, clearwater is probably the worst 70.3 race on the planet for that!


I am at my first experiences in such big events and I am a bit sad to see people telling me this. Basically I didn't see something new in StPolten and I will see it much more in the future.
In my opinion triathlon with draft legal is much better, like ITU races. I did some of them for olympic distances and I had much fun. There you see the real cycling in triathlon events.

When you say in Florida will be worse, you mean that no race marshals on the course or that they close their eyes avoiding disqualifying athletes?


2010-06-03 2:28 PM
in reply to: #2896513

Expert
1027
100025
Zürich, Switzerland
Subject: RE: Ironman 70.3 Austria
JMINPNW - 2010-06-01 5:49 PM

awesome race, looks like a solid effort all the way through...it must be nice backing a race like that with a 84 min 1/2 mary! congrats



I always try to be conservative on the bike, checking the average power and I always feel I can give more but I learnt from running races that you have to hold it if you want to enjoy the final part of the race when everybody is dead.
It is much fun to pass groups of people while running because it gives you motivation and you feel to push more and more until the last km.
2010-06-03 2:45 PM
in reply to: #2899450

Subject: ...
This user's post has been ignored.
2010-06-10 5:16 PM
in reply to: #2895160

Expert
957
5001001001001002525
Reykjavik, Iceland
Subject: RE: Ironman 70.3 Austria

Congratulation on a great race and the Clearwater spot!

That is one h*** of a fast HM to finish it off with, awesome just awesome

I hope you will do great in Clearwater.

2010-06-10 9:06 PM
in reply to: #2895160

Expert
1027
100025
Zürich, Switzerland
Subject: RE: Ironman 70.3 Austria
thanks! I just added the link for viewing my power data on the bike leg
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