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Ironman 70.3 Boise - Triathlon1/2 Ironman

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Boise, Idaho
United States
World Triathlon Corporation
81F / 27C
Total Time = 6h 01m 50s
Overall Rank = 448/1227
Age Group = M25-29
Age Group Rank = 38/85
Pre-race routine:

I had a bowl of cereal and instant bfast around 7 and then again around 10. Drove downtown and took the 12:30 shuttle up to the lake. Set up transition and then sat under my umbrella waiting for the start.
Event warmup:

  • 53m 25s
  • 1931 meters
  • 02m 46s / 100 meters

Yet another bad swim. Started off ok but then my goggles came loose and I almost lost one of my contacts. That would have ended my day because the spares were back at the hotel. Kinda scared me because I didn't want my day to end like that. My goggles never did get a great seal and then once I rounded the first corner the waves had picked up and were bothering me and making it hard to breath. Did a lot of backstroke to get through it.
What would you do differently?:

The swim is my weakest point however I am a better swimmer than this. Need to get over the bad open water swims. Should have been closer to 40 minutes.
Transition 1
  • 04m 50s

I was having a horrible time with my zipper. One of the wetsuit strippers was finally able to get it down. The got my suit off in a flash then i stopped and got some sunscreen put on. wasn't overly fast.
What would you do differently?:

hurry a little bit more. My bag was giving me problems when I was trying to get everything into it.
  • 3h 25m 9s
  • 56 miles
  • 16.38 mile/hr

I was worried about this portion because of the amount of pain I had last year. I told myself to shift a lot, keep my head down to rest my neck, etc. The wind never bothered me mentally. I shifted great to accomodate the conditions. Took in lots of gatorade and 3 gels. There were times when the wind bothered me but mostly when it was a cross wind that caused me to get out of my aero position. I had a fairly good pace going and was continuosly passing people when I put my head down to rest and smacked a large rock. It gave me a flat. Never used my CO2 cartridge before. After I got the new tube in and inflated I pulled connector because I didn't twist it on(how it filled up is beyond me). This pulled the inner part of the valve out and I had to try again. I got the new tube back in, filled it, and then kept twisting the connecting piece trying to get it loose. I finally tried the other direction and it came right off. I was a little flustered. lol. The tire is new and really tight and took me forever to get it on and off as well.
What would you do differently?:

It took me 20 minutes to fix my flat. My garmin had my bike as 3:05. I need to be familiar with my equipment and keep calm. My bike time was not what it could have been. I never really pushed it because I was worried about the bike leg because of last year.
Transition 2
  • 02m 15s
  • 1h 36m 11s
  • 13.1 miles
  • 07m 20s  min/mile

The run was pretty good. We only had a couple of days in the 60's here so it was a little warm for me. My first mile was 6:20 then my lower back started bothering me and I slowed it down. Used the sponges at every aid station and usually stopped for some gatorade, water, and cola on the last few stations. tried a gel and that didn't sit too well with my stomach
What would you do differently?:

I run 6:20 in long bricks at home so I know I can do better. Not too bad though
Post race
Warm down:

I sat down and proceded to continuously cough for 30 minutes. wierd. not sure why. I didn't realyy eat that night. My stomach was a tad tender.

What limited your ability to perform faster:

I need to be prepared to hurt and push myself a little more. I want to be comfortable all the time and to be good at the sport that just isn't the way its done. Learned a lot from this race and took more than 50 minutes off of last years time even though I had a flat. Looking forward to my next half.

Event comments:

great volunteers. just a great race in general. Wish they would have had a better spot for the one aid station on the bike rather than part way up a hill.

Last updated: 2010-01-11 12:00 AM
00:53:25 | 1931 meters | 02m 46s / 100meters
Age Group: 78/85
Overall: 1131/1227
Performance: Bad
Suit: 2XU COMP1
Course: A triangular course.
Start type: Deep Water Plus: Waves
Water temp: 58F / 14C Current: Medium
200M Perf. Bad Remainder: Bad
Breathing: Bad Drafting: Bad
Waves: Bad Navigation: Good
Rounding: Average
Time: 04:50
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Bad
03:25:09 | 56 miles | 16.38 mile/hr
Age Group: 58/85
Overall: 760/1227
Performance: Below average
Wind: Strong
Road: Smooth Dry Cadence:
Turns: Below average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:15
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:36:11 | 13.1 miles | 07m 20s  min/mile
Age Group: 6/85
Overall: 57/1227
Performance: Average
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

2010-06-24 12:43 AM

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Subject: Ironman 70.3 Boise
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