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EagleMan Ironman 70.3 Triathlon - Triathlon1/2 Ironman

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Cambridge, Maryland
United States
Columbia Triathlon Association
90F / 32C
Total Time = 5h 19m 51s
Overall Rank = 216/1053
Age Group = M25-29
Age Group Rank = 23/86
Pre-race routine:

We were staying about 3 blocks from the race site, so I got to sleep in until 5:15am and took a trip to Dunkin Donuts. Got an iced coffee.
Event warmup:

Did a quick swim about 20 minutes before my wave went off. Felt good to cool off before hoping in the water.
  • 35m 36s
  • 2112 yards
  • 01m 41s / 100 yards

No wetsuit this year because of the water temp, and I'm assuming because of the heat. My game plan was to take it easy on the swim and not try to swim at my max potential since this was my first HIM. Draft, swim easy, keep breathing nominal and come out fresh which is exactly what I did. Passed my buddy Chris coming out of the water who just hit over an hour for the swim and didn't look too happy about it.

One other side note, I felt like the swim was long. They said over the loudspeaker that the buoys were drifting so who know how long we actually swam out there. I was anticipating a 30 min swim so a 5+ min differential, not a big deal.
What would you do differently?:

Sight a little better, maybe swim a little faster but overall it's exactly what I wanted.
Transition 1
  • 01m 51s

Good T1 for me. No suit to come off so grabbed all my gear and ran my bike out.
What would you do differently?:

  • 2h 40m 33s
  • 56 miles
  • 20.93 mile/hr

Came out of T1, hopped on my bike and realized I had lost an aero pad somewhere when I was running with my bike. Great start, had to ride on the metal part of my aero bar underneath my left forearm.

I couldn't get a handle of which way the wind was coming from. Crosswinds, headwinds, tailwinds, it was all over the place. Since I was in the last AG wave I spent the majority of my day on the left side passing people. About 15 miles in I pulled to the right to sit up, stretch, and get some gel and as I pull over I look to my left and there's 5 people riding my draft about 2" off each others wheel. I don't know how long they were there but it seriously pissed me off. I don't know why this irritated me so badly because for the most part everyone seemed to be respecting the draft zone so far. They pulled ahead of me and dipped down in the 17/18 range so now I was sitting in the draft zone. I slowed down to about 17mph to get out of the zone, popped it in my big ring and dropped the hammer. I was hitting about 28mph for a good two minutes to make sure they weren't going to sit on my wheel again. Never saw them the rest of the day.

Mile 30 I pass my friend Catherine and she looks in tough shape. I wave and say hi, and she give me a "ugghhhhh...hi" and I zip by. Found out later she DNF'd, didn't even start the run. She said she hadn't trained as well this year and wasn't ready for the ride.

About mile 42 I noticed we were getting into some areas with a headwind as I've read about before. Between 42 and 50 were tough (18+/-) but I pushed through. Decided to prep my legs for the run by spinning high cadence for the final two miles. Slowed to about 18mph, coasted and eased my way back into transition. Legs felt less jello-e than I expected.


700cal bottle of Infinit
4 shots of Hammer gel
What would you do differently?:

Maybe push a little harder. I definitely had some in the tank but with the heat on the run coming up, I knew I was going to need everything I could muster to get through it.
Transition 2
  • 03m 2s

Could have gone faster but at this point why rush it? Ran my bike in but walked out of T2 to get my heart rate in check.
What would you do differently?:

Run out of transition.
  • 1h 58m 45s
  • 13.1 miles
  • 09m 04s  min/mile

BRUTALLY hot. I saw lots of people really struggling out there. I ran through every sprinkler I could find and survived off ice/ice water/gatorade. My legs felt better than expected but the heat was already getting to me within the first mile.

My strategy was to run in between every aid station and walk every aid station for a duration of :30 - 1:00. I found quickly that getting one cup of water and one cup of ice worked really well. I drank half the water, poured the ice into the rest of the water and slowly poured it on my head and down my back. The ice kept for about 2:00 on my lower back inside my tri top and it felt FANTASTIC, so it was a matter of surviving for about another 6:00 to the next aid station. Slushie machine at the turnaround was about the best thing ever.

Overall I was doing a really good job of keeping cool, legs felt ok until about mile 10. I remember the feeling from running the MCM last fall @ mile 20 that my thighs started to burn with every step. Slowed my pace down a little, had to walk some extra spots but my mindset was to just keep moving forward because the more you walk, the longer it'll take to get to the aid station and the longer it would take to get to the sprinklers and hoses.

First half was 55:00, second half was 1:03. I was anticipating running between a 1:40 and a 1:50 but after mile 2 I changed my expectation and just ran by feel. Got inside the final .25 mile and picked up the pace. Saw my family and friends running down the chute, huge smile on my face, came across the finish line and gave my wife a huge hug and kiss.
What would you do differently?:

I wish I had figured out the water/ice technique a little earlier because it took until about mile 3 before I figured it out. I haven't been able to train in heat like this so this was about all I could expect.
Post race
Warm down:

Walked around, got some food from the food pavilion, drank some gatorade and went and sat under the pop up. We were right along the road right before the final chute, and all I can say is I felt so bad for the people that were still going OUT for the run by the time I was under the pop up (2:00ish).

What limited your ability to perform faster:

The heat was a huge factor on the run, but overall I was just about where I expected. Decent swim, good bike split and survived the run.

Event comments:

I would do this race again if it wasn't so darn hot =) I'd probably still do it again regardless, but for my first HIM it's a PR so I can't complain!!!!!!

Last updated: 2009-10-22 12:00 AM
00:35:36 | 2112 yards | 01m 41s / 100yards
Age Group: 0/86
Overall: 0/1053
Performance: Average
Suit: No
Course: Rectangle in the Choptank
Start type: Deep Water Plus: Waves
Water temp: 78F / 26C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding: Average
Time: 01:51
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:40:33 | 56 miles | 20.93 mile/hr
Age Group: 0/86
Overall: 0/1053
Performance: Good
Wind: Some with gusts
Course: Large counter clockwise loop
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
Time: 03:02
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:58:45 | 13.1 miles | 09m 04s  min/mile
Age Group: 0/86
Overall: 0/1053
Performance: Good
Course: Flat, no shade.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
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

2010-06-14 7:44 AM

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Extreme Veteran
Subject: EagleMan Ironman 70.3 Triathlon

2010-06-14 7:49 AM
in reply to: #2919560

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Charlottesville, Virginia
Subject: RE: EagleMan Ironman 70.3 Triathlon
Great race! awesome time especially for a first HIM and with that brutal heat yesterday.
2010-06-14 8:05 AM
in reply to: #2919574

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Subject: RE: EagleMan Ironman 70.3 Triathlon
Well done.
2010-06-14 9:11 AM
in reply to: #2919560

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Guilford, CT
Subject: RE: EagleMan Ironman 70.3 Triathlon
Way to hold it together out there!  Great race!
2010-06-14 9:41 AM
in reply to: #2919560

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Extreme Veteran
Carrollton, Virginia
Subject: RE: EagleMan Ironman 70.3 Triathlon
Nice bike man.. the winds were unpredictable for sure.  You'd be going in a straight line and have a swirling wind cause a headwind, then a tail, then a cross.

Was a great bike course though, I really enjoyed it.

And like you, I survived (literally) with ice and ice water.

Re; slushies, I took two and put one in my pants.  No lies. 
2010-06-14 9:44 AM
in reply to: #2919560

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Subject: RE: EagleMan Ironman 70.3 Triathlon
Really enjoyed reading your race report, congrats on an excellent performance and your 1st HIM!!

2010-06-14 1:13 PM
in reply to: #2919560

Subject: RE: EagleMan Ironman 70.3 Triathlon
nice bike considering the equipment malfunction.  Also good run.  I dragged big time!
2010-06-14 5:36 PM
in reply to: #2919560

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Subject: RE: EagleMan Ironman 70.3 Triathlon
Great race for your first 70.3!
2010-06-14 7:17 PM
in reply to: #2919560

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2010-06-14 7:19 PM
in reply to: #2921363

NOVA - Ironic for an Endurance Athlete
Subject: RE: EagleMan Ironman 70.3 Triathlon
That is a phenomenal run in that frigging heat!  Congrats!

(Note: I have frostbite on my belly from putting two cups of ice down the front of my tri-jersey)
2010-06-14 7:58 PM
in reply to: #2919560

Subject: RE: EagleMan Ironman 70.3 Triathlon

Great race on a tough day.

2010-06-14 10:02 PM
in reply to: #2919560

Jersey Shore
Subject: RE: EagleMan Ironman 70.3 Triathlon
congrats and nice report
2010-06-15 8:35 AM
in reply to: #2919560

Fulton, MD
Subject: RE: EagleMan Ironman 70.3 Triathlon
Nice job!  Your swim split is really impressive.
2010-06-15 8:42 AM
in reply to: #2919560

Olney, MD
Subject: RE: EagleMan Ironman 70.3 Triathlon

Great job on your first HIM!!

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