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Ironman 70.3 Switzerland - Triathlon1/2 Ironman

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Rapperswil-Jona , Zurich
30C / 86F
Total Time = 5h 00m 31s
Overall Rank = 228/1922
Age Group = M35-39
Age Group Rank = 70/378
Pre-race routine:

Race was at 10am so I arrived on the race venue at 7.30am. I could make my breakfast comfortably at home with 3x sandwiches honey and banana, sport drink and apple juice.
I took BCAA 2hrs before the start.
I had to make a long walk of about 2km from the parking lot to the transition area. quite annoying.
Event warmup:

Just some light running for about 10mins in T1 and then 5mins open water swmimming before the start.
  • 34m 15s
  • 1900 meters
  • 01m 48s / 100 meters

I managed to make a good navigation keeping the outer part at beginning and then going slowly to the inner part close to the inner buoys line.
I thought to have done bettter performance and the timing mat I think was 30secs away the water exit.
What would you do differently?:

learn better swimming technique :-)
Transition 1
  • 02m 6s

good transition, long run stretch from the water to the bike
  • 2h 45m 57s
  • 90 kms
  • 32.54 km/hr

I was coming from another HIM 7 days ago and today I wanted to push on the bike intentionally, without caring of the run results.
I pushed 5% average power which normalized was 86% of the FTP. Very high and I wanted to see the effect of a little bit higher power on the run performances. 85% should have been my higher limit and I went over it...
I enjoy pretty much the scenery.
Transition 2
  • 01m 42s

quite big Transition area but I managed to be quick
  • 1h 36m 30s
  • 21.1 kms
  • 04m 34s  min/km

I immediately understood that my legs were cooked by the high power pushed on the bike.
I started running under a sunny sky at 1pm with 30 degrees and it was killing for my motivation which was already pretty low after the last HIM done succesfully already.
My goal was to just catch my big friend and I catched him at km 19 almost at the end. He was almost dead walking and I stayed with him, supporting him and motivating him to cross the line together. It was a big fun!
Post race
What limited your ability to perform faster:

too hard on the bike. but it was planned.

Event comments:

I think this is the best race you can do in triathlon. Beautiful scenery, amazing organization. great support of many spectators.
It was my second time and I did 15mins less than 2 years ago.
I will be there 100% next year

Last updated: 2009-12-04 12:00 AM
00:34:15 | 1900 meters | 01m 48s / 100meters
Age Group: 109/378
Overall: 0/1922
Performance: Average
Suit: Orca Sonar Wetsuit
Course: The course was easy going out the shore and back around 2 turnaround buoys. Water was announced to be 17.5 Celsius but as soon as I entered I realized it was quite lower...
Start type: Deep Water Plus: Waves
Water temp: 16C / 61F Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Below average
Rounding: Good
Time: 02:06
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
02:45:57 | 90 kms | 32.54 km/hr
Age Group: 156/378
Overall: 0/1922
Performance: Good
to see my power data, speed, HR, click here
Wind: Little
Course: Very challanging course with ~3700feet ascent on two laps. two very steep hills, 15-16% peaks. then another long hill at around 6% average road open to the traffic beautiful scenery
Road: Rough Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:42
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Below average
Shoe and helmet removal Good
01:36:30 | 21.1 kms | 04m 34s  min/km
Age Group: 31/378
Overall: 0/1922
Performance: Bad
HR average ~152bpm
Course: Course is more or less flat with 2 loops but with a long stairs to Heaven which can kill your legs especially at the second lap. Not so nice part outside the village.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 2
Physical exertion [1-5] 3
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

2010-06-15 9:02 AM

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Z├╝rich, Switzerland
Subject: Ironman 70.3 Switzerland
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