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Ironman 70.3 Boulder - Triathlon1/2 Ironman

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Boulder, Colorado
United States
Ironman USA
82F / 28C
Total Time = 4h 53m 39s
Overall Rank = 143/1750
Age Group = 35-39
Age Group Rank = 29/210?
Pre-race routine:

Side notes:
- this year NO training plan! Followed one last year and kept getting injured so this year I decided to train how I felt and not push it.
- this year no heart rate monitor. Going by feel and not some calculated formula for where my HR should be.
- previous year time was 5:16:xx

Got up and started loading the car so I could be at the res at 4:45. I noticed my front tire was flat and spent my breakfast time fixing the flat instead of eating. Was just hoping this wouldn't hurt my performance.
Got to the res and donated about 1 pint of blood to the local mosquitoes.
Event warmup:

The normal jump in the lake and pee in the wetsuit. One lap in the swim area was enough warmup for me.
  • 39m 18s
  • 2112 yards
  • 01m 52s / 100 yards

This was a good swim for me. Started in the deep water on the right side towards the back of the group. Water temp was perfect for me. Didn't feel like I was overheating in my suit.
Navigation was okay. For some reason I was to the right of most swimmers on the course. I kept looking up at the buoys and they were lined up in front of me so I was navigating okay. Didn't get much chance to draft because of my track, however I don't have much luck drafting anyway.
(last year swim was over 44 min)
What would you do differently?:

Get some swim lessons to get faster.
Transition 1
  • 02m 18s

I put my bike shoes on in transition because I feel I am just as fast (and safer) then when they are mounted on my pedals. I felt like my T1 time was okay and mounted my bike with no problems.
What would you do differently?:

Happy with my time. Compared to most it was an average to fast T1 speed.
  • 2h 28m 25s
  • 56 miles
  • 22.64 mile/hr

FLAT AT MILE 1.2! My first flat in a race. Rear tire just popped on the turn onto Jay Rd. I use a disk cover for the rear wheel so it took some time to change the tire. Was very nervous, but kept my cool and just took my time to do it correctly. I used this time to eat some of the power blocks I had stored in the same bag as my spare tire. This actually worked out great for me because it made eating them easier while I wasn't exercising. CO2'd it and away I went.
Rest of bike went well and I was hoping for a 22.6 mph average speed anyway so getting a flat and still holding a 22.6 mph speed made me happy.
- oh, and who hit the dead snake at mile 10? I thought they swept the course?
Nutrition: 2 bottles of Gatorade G2 on frame and one aerobottle with NUUN. Grabbed a bottle of Gatorade at the last bike aid station and drank about half of that also. 1 pack of shot blocks (hate those things, but used them anyway). 2 GU Roctane packets and 1 GU triberry. 2 Salt Tabs (one at start of bike and one at mile 40).
- will update with powertap info later -
(last year bike was 21.6 mph average speed on a road bike with clip-on aerobars. This year I had a tri bike, rear wheel disc cover w/powertap, aero helmet, and 58mm deep front wheel.)

What would you do differently?:

I think I am going to try different tires than the Continental GP4000s. I have gotten lots of flats with them and other tires don't seem to flat as much.
Transition 2
  • 01m 8s

Good time for me because I was located next to the bike out and that meant I had to run my bike all the way across transition and then the run out was at the far cornier from my spot. I still feel like I am forgetting something when I leave. I guess a few more practice sessions would help.
What would you do differently?:

Practice more so I dont stand there ready to go and look down like I am forgetting something.
  • 1h 42m 32s
  • 13.1 miles
  • 07m 50s  min/mile

Decided to run whatever pace felt good at the moment. I thought I should be able to hold about 8:00 min/mile pace for the entire run. Managed to hold a good pace for the first half and slowed a little for the second.
* will post run splits soon
Like most will say about this run "Hot as hell!" I tried to drink as much Gatorade and water as I could grab at each aid station. I wore a hat and would pour the ice into it and put it back on my head to try to keep cool. Sponges were nice, but didn't last long in that heat. The run was hard as hell in that heat and those hills just suck. There is something about that de-fizzed coke... After I drink it I feel like I am floating on air and I get a kick in my step for about a 1/2 mile. One aid station I actually heard the guy yell "coke" after I passed him so I actually turned around and ran back 15 feet to grab a cup of the magical liquid.
Gatorade and water (about 6oz each) at each aid station plus a salt tab every 3 miles. I also grabbed 2 cups of coke along the way.
What would you do differently?:

Run more. Lose more weight.
Post race
Warm down:

Jump in the lake and a beer.

What limited your ability to perform faster:

I have no excuses. Just need to train more and hope for better luck with the flat tires.

Event comments:

Overall a good race. The misprint on the finisher medals really sucks, but I will get over it.

Last updated: 2010-06-27 12:00 AM
00:39:18 | 2112 yards | 01m 52s / 100yards
Age Group: 0/210?
Overall: 627/1750
Performance: Average
Suit: Sleveless
Course: see website
Start type: Deep Water Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 02:18
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:28:25 | 56 miles | 22.64 mile/hr
Age Group: 0/210?
Overall: 173/1750
Performance: Average
Wind: Some
Course: See website
Road: Smooth Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:08
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:42:32 | 13.1 miles | 07m 50s  min/mile
Age Group: 0/210?
Overall: 108/1750
Performance: Average
Course: see website
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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

2010-08-11 12:31 AM

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Extreme Veteran
Firestone, CO
Subject: Ironman 70.3 Boulder

2010-08-11 9:19 AM
in reply to: #3036116

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Westminster, Colorado
Subject: RE: Ironman 70.3 Boulder
Great race and time, especially with the flat.

2010-08-11 10:50 AM
in reply to: #3036116

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Subject: RE: Ironman 70.3 Boulder
Wow, that's a great time even if you didn't have a flat!  Congrats!
2010-08-11 7:30 PM
in reply to: #3036116

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Extreme Veteran
Firestone, CO
Subject: RE: Ironman 70.3 Boulder
Run splits:
1  7:28
2  7:41
3  8:09
4  7:35
5  7:43
6  7:48
7  7:46
8  8:08
9  8:11
10 7:45
11 7:39
12 8:01
13 7:33

2010-08-11 10:01 PM
in reply to: #3036116

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Denver, CO
Subject: RE: Ironman 70.3 Boulder
Wow. Nice! I didn't think it was humanly possible for anyone to actually run that fast on Sunday, but I guess I was wrong! :-)
2010-08-11 11:29 PM
in reply to: #3036116

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Parker, CO
Subject: RE: Ironman 70.3 Boulder
Nice work!  Congrats on the PR and breaking 5 hours!  Would love to see your powertap info.

2010-08-17 12:18 PM
in reply to: #3036116

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Extreme Veteran
Firestone, CO
Subject: RE: Ironman 70.3 Boulder
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