Ironman 70.3 Rhode Island

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Ironman 70.3 Rhode Island - Triathlon1/2 Ironman


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Providence, Rhode Island
United States
World Triathlon Corporation
90F / 32C
Sunny
 		Total Time = 6h 11m 44s
Overall Rank = 621/1200
Age Group = M35-39
Age Group Rank = 95/200
Pre-race routine:

Went to bed around 9:30 or so. Woke up a few times but had a fairly restful sleep. Ultimately got up around 3:20. Had a bananna, Infinit Clydesdale, Gu, water...approx 600 calories. Had a couple more Gu before the start. Drove to the beach and got transition ready.
Event warmup:

Did about 3 minutes of swimming. Some stretching.
Swim
  • 39m 16s
  • 2112 yards
  • 01m 52s / 100 yards
Comments:

39 minutes is the worst I have ever done in all three 70.3 races. I decided to take it really slow due to a tremendous lack of swim training over the last few months. There was a bunch of current at the turnaround which may have inflated some swim times. A bunch of folks that I swim with went slwoer than usual.
What would you do differently?:

Train more?
Transition 1
  • 03m 26s
Comments:

No picnics here.
Bike
  • 2h 56m 40s
  • 56 miles
  • 19.02 mile/hr
Comments:

Bike course had a headwind for the entire ride. Still managed to do a PR by about 4 minutes. Weight still a limiting factor on the hills - and this course has a lot of them. Otherwise a nice fast ride and improving each year.
What would you do differently?:

Not much.
Transition 2
  • 02m 27s
Comments:

Ran past my spot.
What would you do differently?:

Not run past my spot.
Run
  • 2h 29m 55s
  • 13.1 miles
  • 11m 26s  min/mile
Comments:

Ouch. Just too hot for me to keep cool. Weight is still a big factor and I need to lose about 40 pounds to truly make the run count. Otherwise I will be posting crap splits like this every race.
What would you do differently?:

Nothing.
Post race
Warm down:

Walk around in cirles. Celebrate Kate's win.

What limited your ability to perform faster:

Weight.

Event comments:

Third year doing this race and times keep dropping. Very happy about that. Much room for improvement. Got a lucky visit from the Rolldown Fairy by sticking around at the awards. Guess I need to drop some more weight!




Last updated: 2009-10-22 12:00 AM
Swimming
00:39:16 | 2112 yards | 01m 52s / 100yards
Age Group: 71/200
Overall: 490/1200
Performance: Average
Suit: xterra v3 full
Course: Rectangle course into the harbor of refuge.
Start type: Run Plus: Waves
Water temp: 67F / 19C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 03:26
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:56:40 | 56 miles | 19.02 mile/hr
Age Group: 0/200
Overall: 0/1200
Performance: Good
Wind: Some
Course: Narragansett to Providence via Silver Lake/Olneyville. 95 percent of the ride is great. The last 5 percent sucks.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 02:27
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:29:55 | 13.1 miles | 11m 26s  min/mile
Age Group: 95/200
Overall: 621/1200
Performance: Bad
Course: 2 loop hill/heat fest around Providence.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

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2010-07-12 1:43 PM

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Extreme Veteran
378
100100100252525
Warwick, Rhode Island
Subject: Ironman 70.3 Rhode Island

2010-07-12 5:52 PM
in reply to: #2975633

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Elite
2423
2000100100100100
Subject: RE: Ironman 70.3 Rhode Island

How did it compare to last year? Did they really remove the massive hill on the run?

2010-07-13 9:46 PM
in reply to: #2975633

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Extreme Veteran
378
100100100252525
Warwick, Rhode Island
Subject: RE: Ironman 70.3 Rhode Island

The weather was certainly more of a factor this year as it was hotter and more humid. Especially on the bike. The run course was harder. Initially I thought it would be easier as I had done a couple of runs on both versions this year. Comparing mental notes from both years it seemed to me that the constant turns, small up and downs, lack of shade or wind really conspired to make it a bit tougher.

2010-07-21 2:48 PM
in reply to: #2975633

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Member
109
100
Wakefield
Subject: RE: Ironman 70.3 Rhode Island
I went down to scarborough to cheer the bikers on and saw you pass by. I screamed out "there is a local"! I wish these 70.3 races had relay teams or an Aquabike category so I could participate. Congrats on the finish!
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