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Ironman 70.3 Rhode Island - Triathlon1/2 Ironman

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Providence, Rhode Island
United States
World Triathlon Corporation
90'sF / 0C
Total Time = 5h 03m 6s
Overall Rank = 107/1542
Age Group = M25-29
Age Group Rank = 14/142
Pre-race routine:

Woke up around 3:30. Actually got some sleep which was nice and surprising. No breakfast at hotel, so ate some powerbar and cliff bar and drank water and coffee I brewed in my room.

Setting up T area was easy. T2 was taken care of the day before. T1, everything needed to be in your bag. No laying anything out. Made for a slow T1 and T2 but easy to set up. Hit up the port a potties a couple times and hung with my parents and Lindsay. Watched the pro's go off at 6, and 12 waves of AGers. I was finally up at 7.
Event warmup:

Jumped in the water and tested the waves. Didn't really do much swimming, no a whole lot of room. Just got used to the waves.
  • 34m 56s
  • 2112 yards
  • 01m 39s / 100 yards

No huge complaints with my swim. But whoa! Waves are a bi*ch! Getting through them with the run from beach start was an experience for sure. Once through, it really wasn't too bad, just dealt with the swells and the seaweed. Definitely fighting the current going out and with it coming in. Only, it wasn't directly in, but in and right to left, so I kept getting pushed inside the rectangle. had to swim completely sideways to make one bouy. I always breath to my right, so the counterclockwise swim made it impossible to sigh during breathing. Not a huge deal though. My left arm starting feeling sore somewhere about halfway through, but I didn't care, I wasn't gonna be relying on it for the rest of the race!

I never found a reliable, consistant draft, which was disappointing. I got a good one at Black Bear, and I made it a point to try again. I started pretty far back in the start and didn't go crazy with the running and diving through the waves, since i figured over a 5 hour race, it wasn't worth it. As a result, I'd get behind someone and just pass. I'm no swim speed deamon, but I was 20th out of 100 something, so I probably passed 40 or 50 along the swim, just couldn't find someone going my speed along the way.

Garmin under swim cap measured 1.26, so distance was spot on (subtracting for my non-straight swimming of course).
What would you do differently?:

MAYBE...big MAYBE...start closer to the front. I'd have to deal with the issues and hassle, but I'll probably have better luck finding a draft up there.
Transition 1
  • 02m 50s

Wetsuit strippers! First time with them. Actually not a wicked slow T1 based on other's times. All my stuff was packed in a bag, and I had to pack anything I wanted to keep (wetsuit, goggles) back into the bag. Added some time and it wasn't as smooth, but it was fine.
What would you do differently?:

  • 2h 39m 46s
  • 56 miles
  • 21.03 mile/hr

Split Time Distance Avg Speed Avg HR Max HR Avg Bike Cadence
1 0:13:51 5 21.6 154 171 93
2 0:14:27 5 20.7 147 162 95
3 0:13:14 5 22.7 150 212 96
4 0:13:56 5 21.5 152 171 100
5 0:15:22 5 19.5 160 241 96
6 0:14:01 5 21.4 165 253 95
7 0:13:26 5 22.3 156 188 96
8 0:12:47 5 23.4 156 183 94
9 0:14:33 5 20.6 155 167 94
10 0:14:36 5 20.5 151 162 89
11 0:14:29 5 20.7 150 160 90
12 0:04:56 1.41 17.2 153 162 89
Summary 2:39:43 56.41 21.2 154 253 94

Some data above (some Garmin artificial HR spikes in there too). Firstly though - does anyone have any idea how hard it is to pee while riding? I did not anticipate the difficulty. i flat out could not do it and I tried many times, even stopped pedaling/stood up and did everything I could think of. No dice.

So, headed out on the bike and felt great. My HR was high, but my RPE felt very low, so I went by RPE. I think my HR lies after a swim in a tri as it gets very high coming out of the gate and it doesn't feel like that at all. IDK, maybe this is where I'm making my mistakes, but when I started for the first 20 miles, 150 bpm felt like 125 during training. Not sure why...speed was about what I'd expect at the lower HR too.

I had a great time on this bike. I really enjoy the bike. maybe its because I'm not running yet. The more biking I do, the longer before I have to run. The course was very nice. Save for a bump here or there and the last 5 miles into Providence (VERY rough, bumpy and technical turns with lots of slow downs).

Started feeling great. Cruising feeling like I was putting almost no effort out but HR was high...this was the theme for the bike (save for the hills, then I felt like I was putting effort out :). Started with a few guys keeping about the same pace and played leapfrog with a few the whole way. Some were wicked annoying (a 20-24 kid especially. He didn't like to be passed and would immediately pass back and then slow down cause he went too hard to pass back). Lots of very borderline riding too. Passing on the right, blocking, and drafting especially. Some people thought they could stay 4 feet behind me as long as they were a foot to the side. SOme just though they could ride 5 feet behind me not to the side. I gave some dirty looks. Yelled at one guy who came up beside me on the right, mostly cause he surprised me doing it and it was dangerous, I'm not expecting people on my right. But yeah, really not impressed by the amount of sketchy riding. maybe it is just cause this is the first big race I've done where the bike course is crowded the whole way. I've been used to just passing a few people and being alone mostly. This was waaaay different.

Just cruised and had a lot of fun for the first 40 miles. Then I got worried. I started feeling my legs. Not tired, but just could feel effort in them. You can see in the data my HR creeped down. I was cognizent (sp?) of it from here on out, but kept low Z3. not a lot of leap frogging anymore either, those guys fell back. Just rode and passed people when I could on the rougher roads.
What would you do differently?:

Figure out the right effort to put out for a HIM and actually follow it.
Transition 2
  • 01m 35s

Again, had to unpack a bag to get my stuff so slow. NBD though, not bad compared to others.
What would you do differently?:

Get my feet out of my shoes on the bike, forgot to do this.
  • 1h 43m 58s
  • 13.1 miles
  • 07m 56s  min/mile

Some Data:
Split Time Distance Avg Pace Best Pace Avg HR Max HR
1 0:07:21 1 7:21 5:59 161 170
2 0:07:16 1 7:16 5:59 163 171
3 0:07:33 1 7:33 6:43 164 166
4 0:08:13 1 8:13 6:33 162 166
5 0:08:04 1 8:04 5:57 163 167
6 0:08:06 1 8:06 5:25 162 165
7 0:07:39 1 7:39 5:06 164 168
8 0:08:06 1 8:06 6:22 164 171
9 0:07:50 1 7:50 6:36 164 168
10 0:08:37 1 8:38 6:57 162 166
11 0:09:06 1 9:06 7:30 162 166
12 0:07:45 1 7:45 4:27 162 169
13 0:08:19 0.94 8:48 5:32 159 167
Summary 1:44:00 12.94 8:02 4:27 162 171

Wow, this run was my first forray into a "survival" vs a "race". From about 2-3 miles on, this was definitely "survival". Ran from aid station to aid station dumping sponges, water, everything over me to keep cool. walked most to get fluids and calories. My stomach was fighting me a lot. Bad cramp in my stomach really came out on my second loop and kept me slower. I think my legs could have kept it up though. I felt bloated, but I knew I needed the fluid and calories or I'd I erred on getting the calories instead of letting my stomach settle, the lesser of 2 evils I thought. regardless, it was a nutrition plan mess up I need to figure out. I took in about 800-900 calories or so on the bike I figure. Might have skimped on water though. One gel about mile 3 on the run, but I couldn't do more, my stomach would not have accepted it. though about doing a hard reset (i.e. puking and starting my nutrition over) but got chicken. I didn't see anyone else puking or any puke on the ground alreay and didn't want to be "that guy". I'm not sure I'd have the balls to pull the trigger anyway.

My first loop was about 50 min. A quick calculation and I realized I could beat 5 hours with 51 min on the second. Survived the ridiculous hill again, but that killed me. I had nothing after that. coasted down the other side, and hit the flats. Tried to think a negative split was possible, but every speed up just was turned down by my stomach. I couldn't do it. I really struggled the last few miles. It was survival mode to the extreme - aid station to aid station. I knew shortly after coming down the hill 5 was out. I just wanted to finish. I was REALLY hurting on the back of the loop...I was the most alone I'd been for the entire race, very thirsty, hot, with no aid station in sight. It was incredibly demoralizing. Knowing 5 was out, it was a super struggle to keep from just walking to the end. I finally saw an aid station - walked through getting fluids and dumping lots of water on my and felt a little better.

Went up the long gradual hill, then down the steep section, and I knew I was close. I also knew I couldn't run it, it was all uphill at the end. I decided to walk for 20 seconds at the base, then just get up the hill. I came through, saw my family in the chute and crossed, the most relieved I've ever been in my life.
What would you do differently?:

Pace. Pace. Pace. Nutrition. Nutrition. Nutrition.

Run more.
Post race
Warm down:

I flat out collapsed. Super naseaus as soon as I stopped running and had to sit down. Then lie down. Then eventually make it to the food/water. Then drank some, sat down, lied down. I couldn't speak for at least 30 min. Last time I felt close to this it was dehydration, so I'm pretty sure that was the case here too. Eventually able to sit up and talk to my parents and Lindsay. Got some small food stuff in me and more water/soda. Stretched a bit.

All in all, I'm mixed on the race. I REALLY wanted 5 hours (4:50 even), and I failed there. however, I'm proud of myself that I was able to keep going through the run and finish. It was hard to keep going, but I made it.

What limited your ability to perform faster:

Fitness, nutrition.

Profile Album

Last updated: 2009-10-14 12:00 AM
00:34:56 | 2112 yards | 01m 39s / 100yards
Age Group: 20/142
Overall: 220/1542
Performance: Average
Suit: Xterra full
Course: out and back rectangle going counter clockwise into the ocean. WAVES!!!
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: High
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Below average Navigation: Below average
Rounding: Good
Time: 02:50
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
02:39:46 | 56 miles | 21.03 mile/hr
Age Group: 11/142
Overall: 82/1542
Performance: Good
Wind: Headwind
Course: Point Judith, Narragansette RI to Providence. Flat to start with some good wind, then turning inland and climbed. then very rough roads and lots of windy turns into the city.
Road: Smooth Dry Cadence: 94
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:35
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:43:58 | 13.1 miles | 07m 56s  min/mile
Age Group: 14/142
Overall: 152/1542
Performance: Below average
Course: two loops...really steep hill up then long gradual coming down early in the loop, did the reverse on the way back.
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
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] 4

2010-07-15 10:43 AM

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Subject: Ironman 70.3 Rhode Island

2010-07-15 12:30 PM
in reply to: #2982780

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Guilford, CT
Subject: RE: Ironman 70.3 Rhode Island
Nice race!  Looks like you executed it really well!  That was a good time at that race!  Tough day out there for a lot of people.  On a good day in different conditions, you are well under 5 no question about it.  You almost cracked the top 100 at your first half....that is solid!
2010-07-15 1:00 PM
in reply to: #2982780

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Glen Burnie, Maryland
Subject: RE: Ironman 70.3 Rhode Island
Nice job Joe.

Even though you didn't break 5 the fact that you kept going even with all the other issues says a lot. I think finishing the way you did is a bigger accomplishment than hitting your time goal.

I totally would have been walking if I felt that sick.
2010-07-15 3:52 PM
in reply to: #2982780

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Las Vegas, NV
Subject: RE: Ironman 70.3 Rhode Island
Awesome job! I know you didn't break 5 hrs like you wanted to, but that was a hell of a run. Way to keep going when you felt like crap.
2010-07-16 7:55 AM
in reply to: #2982780

Subject: RE: Ironman 70.3 Rhode Island
Great job out there Joe.  Haha didn't like people passing on your right.  Welcome to a tri bigger then South Carroll

But still good job pushing through it.  You might wanna try a little more calories in the front end of the ride and slowly back down allowing no ITB problems with the running.
2010-07-16 10:47 AM
in reply to: #2982780

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Seacoast, NH!
Subject: RE: Ironman 70.3 Rhode Island
Awesome job joe!  Man I wish I had your run legs.  For some reason I didn't know you were doing Rhode Island....I might do it next year.


2010-07-16 2:57 PM
in reply to: #2982780

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Subject: RE: Ironman 70.3 Rhode Island
Nicely done ! Cool
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