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Ironman 70.3 Rhode Island - Triathlon1/2 Ironman


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Providence, Rhode Island
United States
World Triathlon Corporation
30C / 86F
Sunny
Total Time = 6h 19m 38s
Overall Rank = 669/1163
Age Group = Women 18-24
Age Group Rank = 9/27
Pre-race routine:

Up at 2:30am, walked to catch the shuttle for 3:40am. It was already super warm and humid outdoors, even though it was pitch black and night time. The shuttle took us to T1 by Roger Wheeler State Beach. I got everything set up in transition, pumped up my tires, visited the portapotty, sunblocked myself, etc. After dropping off the morning clothes bag, everyone gathered on the beach to warm up in the water, watch the pro men and women start and get into the corrals by their wave. I was in wave 11, so I started at 6:45am.
Event warmup:

Warmed up a little in the water.
Swim
  • 37m 49s
  • 1900 meters
  • 01m 59s / 100 meters
Comments:

This would be my first time swimming in salt water, and my first time swimming in water that had waves, was choppy and had actual strength behind it - and it showed!! It took a while to get past the first incoming waves because of the tide. Going out was definitely tougher than coming back in because of that. Then going across was not so fun because the water kept pushing me back in and I kept having to swim out. Finally, coming back in was easier but very difficult to sight because the sun was in our eyes at that point. Throughout the whole swim my thoughts were: "Well, this sucks. I hate salt, I hate salt water, I hate all these waves, all this seaweed keeps pissing me off... lame lame lame" But I finished... with a far slower time than I expected but oh well, live and learn!
What would you do differently?:

Practice swimming in salt water, and in waters that have actual waves and current to them! I didn't swallow too much water, but I did swallow some and that gave me a bit of tummy trouble.
Transition 1
  • 03m 15s
Comments:

T1 was a run up the beach and through the sand for a while, then to the wetsuit strippers. The wetsuit strippers yelled at me to get on the ground. They then proceeded to take off my wetsuit rather vigorously. I ran into the T1 area, got my swim-to-bike gear bag, got everything on and got the hell out of there!
What would you do differently?:

Not too much... just get more efficient overall.
Bike
  • 3h 30m 11s
  • 90 kms
  • 25.69 km/hr
Comments:

Biking is my weakness, as everyone knows. However, I paced myself well, I ate enough, I drank enough. I went hard when I needed to and I backed off when I needed to. The bike ride itself was enjoyable except for the last 20 or so km - the roads were too terrible and biking downtown with cars and sharp turns all the time pretty much sucked.
What would you do differently?:

Kept better at biking, as always!
Transition 2
  • 01m 45s
Comments:

Got into T2, found my way to my spot, and did the usual.
What would you do differently?:

Not much.
Run
  • 2h 06m 38s
  • 21.1 kms
  • 06m  min/km
Comments:

I had drank and eaten well on the bike, and even peed while riding so I was feeling REALLY good for the run. I had my HR under control for the beginning and everything felt perfect. However, the heat got to me yet again... and this time it's not because I wasn't drinking enough water. I was drinking a lot, and trying to get some calories in as well, but starting from the 2km mark and until the very end, I was constantly on the verge of getting HUGE cramps around my abdomen/diaphragm/rib cage area. I attributed it to the fact that it was so hot (30C, but with humidity up to 35-37C) and sunny and I needed to stave off dehydration. However, I was drinking a LOT of water and still I couldn't get this cramp under control. I was drinking so much that I peed something like 5-8 times throughout the 2 hour run. I tried to get some calories in but the body just wouldn't have it. I got in maybe 100 calories spread very thinly throughout the run. I walked all the aid stations (~13 of them) so that I could get the sponges, some ice, cups and cups of water to keep cool and a sip or two of sports drink (which also wasn't agreeing with me). I also walked up the steep hill but only the 2nd time around, there were few that were actually running up it!
What would you do differently?:

I'm starting to narrow down the cause of all this cramping in the heat. I'm thinking it might be electrolyte imbalance. I'm going to start experimenting with salt tabs and see where that takes me. My run is strong, I just need to get rid of this cramping so that I can perform well.
Post race
Warm down:

Walked around, drank water, ate pretzels and sat down with my brother to relax/stretch. I got my preliminary results, picked up my stuff in T2, then picked up my morning clothes bag and swim-to-bike gear bag. We walked back to my car, got stuff for me to clean up into. I quickly changed into normal clothing, then we walked back down to where they were holding the awards ceremony. I saw the pros get their awards, and then watched/hoped I would get a slot to the 70.3 World Championships but 9th place in my AG wasn't close enough. The slot rolled down to I think 5th place before it got snatched up. Too bad, but it was wishful thinking anyway! Maybe next time!!

What limited your ability to perform faster:

I've got to get better on the bike, of course. I need to practice more OWS with water that has some *oomph* to it, and most importantly I need to figure out this cramping on the run. It started at the very beginning and progressively worsened - maybe salt tabs will do the trick.
Additionally, although this was a full 19' slower than last year's race (6:00:36), I know that I've improved INSANELY since this time last year. RI 70.3 had a much tougher swim (salt water, waves) compared to last year's race (with the current, freshwater), a much tougher bike (hills and more hills, hot and humid) compared to last year's race (pancake flat, cool) and a much, MUCH tougher run (HILLS, HOT AS HELL, HUMID) compared to last year's (pancake flat, cool). My standings in my AG show that I've improved (4/4 last year; 9/27 this year). I'm far more proud of this year's time than last year's - when the course is challenging, the reward for finishing is all the more satisfying!!!

Event comments:

Although everything was AMAZINGLY organized, I'd say the course wasn't all that beautiful. The roads were a bit too potholey for my liking, and certain parts of the course were just plain UGLY (e.g. biking through the pothole-ridden warehouse section of Providence). The run as well had sections of it that were very industrial. Maybe it's my bias as a wildlife biologist but damn it, I want beauty and nature!! Maybe that's why I signed up to do my first iron-distance triathlon in one of the most scenic parts of the world: the South Island of New Zealand. Challenge Wanaka Jan 15 2011, here I come!!




Last updated: 2010-05-22 12:00 AM
Swimming
00:37:49 | 1900 meters | 01m 59s / 100meters
Age Group: 8/27
Overall: 370/1163
Performance: Below average
Suit: nineteen W XS
Course: It was a 1 loop rectangular course into the ocean, going counter-clockwise.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Below average Navigation: Below average
Rounding: Good
T1
Time: 03:15
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed: Good
Biking
03:30:11 | 90 kms | 25.69 km/hr
Age Group: 14/27
Overall: 938/1163
Performance: Good
Wind: Little
Course: It was a point-to-point course. There are 2 small hills at the beginning, then one large hill, followed by ups and down for the rest of the ride until we reach another large hill up, then it is mostly down with some slight rollers into downtown Providence where, by the way, the roads are HORRIBLE. Potholes everywhere.
Road: Rough Dry Cadence: 81
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:45
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:06:38 | 21.1 kms | 06m  min/km
Age Group: 8/27
Overall: 526/1163
Performance: Average
Course: It is an out and back (kind of) course that we do twice. We start by going downhill from the park, into downtown Providence, then up a STEEP medium-length hill, then down it (more gradually). We make our way to a park by running down into it, along the park, then back up onto the main roads, back up and down that steep hill and up to the turn around point to do it all over again.
Keeping cool Good Drinking Too much
Post race
Weight change: %3 lbs
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3

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2010-07-12 5:38 PM

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Extreme Veteran
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Subject: Ironman 70.3 Rhode Island


2010-07-12 6:08 PM
in reply to: #2976259

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Elite
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Quebec, Canada
Subject: RE: Ironman 70.3 Rhode Island
Awesome job Krystyna

You did great, those cramps on the run surely didn't help you but I am sure that you will find the reason why you have them and the next one will be even better! 

Impressive  
2010-07-12 9:33 PM
in reply to: #2976259

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Veteran
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Montréal
Subject: RE: Ironman 70.3 Rhode Island

Excellent job on a brutal day Krystyna!

Signed up for an IM already...?!! Aren't you a little, hum, addicted?

By experience, you might want to analyse carefully your nutrition/hydration during the race vs in training before experimenting all kinds of stuff. The answer might be much simpler than you think, and I really wish you that it is.

2010-07-13 11:33 AM
in reply to: #2976736

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Subject: RE: Ironman 70.3 Rhode Island
Great Job K!  Can't wait to follow your IM training!
2010-07-13 1:38 PM
in reply to: #2976259

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Master
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Toronto
Subject: RE: Ironman 70.3 Rhode Island
Way to go out there Krystyna!  You are awesome! You went out and had a fantastic race - I even think your run result is still amazing!

You'll be rocking that full iron distance race!
2010-07-13 3:08 PM
in reply to: #2976736

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Extreme Veteran
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Montreal
Subject: RE: Ironman 70.3 Rhode Island
etccallhome82 - 2010-07-12 10:33 PM

By experience, you might want to analyse carefully your nutrition/hydration during the race vs in training before experimenting all kinds of stuff. The answer might be much simpler than you think, and I really wish you that it is.



Yes, I definitely want to be careful with experimenting... but it does make the most sense. I know my blood pressure is low normally, and I know that because of my diet I don't get as much salt as most people... that and I know that I don't consume enough electrolytes throughout the long distance training and racing and/or hot days... But who knows, it could be something entirely different!! I'll have plenty of time to figure it out.  


2010-07-13 3:08 PM
in reply to: #2976259

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Extreme Veteran
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Montreal
Subject: RE: Ironman 70.3 Rhode Island
And thanks everyone for all the nice comments, they are soooo very appreciated!
2010-07-14 7:31 PM
in reply to: #2976259

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Master
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Perth, Australia
Subject: RE: Ironman 70.3 Rhode Island

Great race!!! The heat sounds really tough. I don't think heat will be a problem in NZ LOL :-)

Thats interesting that you've never swum in the ocean, I guess I am just so used to having the beach on my doorstep I forget that not everyone lives like that LOL!!! Yes swimming in the ocean is a lot different to freshwater, the salt, the waves.

Have a safe flight to Melbourne!

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