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Ironman 70.3 Syracuse - Triathlon1/2 Ironman

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Syracuse, New York
United States
Total Time = 4h 35m 25s
Overall Rank = 51/
Age Group = 35-39
Age Group Rank = 6/
Pre-race routine:

woke up every hour due to my daughter not sleeping to well in the camper. Stumbled around trying to get breakfast (wheaties, muffin, and a banana),
Set up transition in a misting type of rain. As I was getting ready I realized I left my Cap in the car and spent 10 minutes looking for the car. As I finished getting ready I looked at my practice bike (race bike was broke so I had to ride the old cannondale with 650 wheels) to see that I had the scewer that I use for the trainer and not the original one for the wheel. Then I started to laugh, nothing is going to plan and I am starting to second guess everything. What a great opportunity to practice keeping cool when it seems like S$#t is hitting the fan. I said to myself remember this is for fun and if you are not having fun walk away.. Laughter is a good thing.
Event warmup:

went in for a swim and the water was 63 so I did not stay in too long which was not exactly what I wanted to do. Oh Well.
  • 24m 55s
  • 2112 yards
  • 01m 11s / 100 yards

What the hell. I did not get off to the start I wanted to. Took some time to start feeling good. Had a guy drafting me most of the way and I was focusing on that instead of swimming and doing what I know how to do. This should have been a lot faster.
What would you do differently?:

Warm up more and get off to a faster start.
Transition 1
  • 02m 55s

Not the fastest of transitions, this needs more work
What would you do differently?:

Start planning beter transitions instead of just going through it.
  • 2h 36m 27s
  • 56 miles
  • 21.48 mile/hr

Took off on the bike and passed Tim, after doing this I realized this is probably not a good thing so I sat back and tried to spin the Hills more. Felt Good and comfortable on the first 26 miles and then I started thinking to much instead of riding. Did not really get into the zone and ride. I did not have a working computer (it was off) Bike gears were not as smooth so changing gears took a little finess. Overall not too happy with bike.
What would you do differently?:

Need to train the bike better next season (winter). Maybe even try road racing and riding with the various groups around here. Need to push more on training days.
Transition 2
  • 01m 36s

misjudged transition and only had 1 foot out of shoe before dimount line. Ended up dropping the other shoe and stopping at the line. Completely screwed up the dismount. So insteadd of getting mad I started laughing on how uncordinated I must have looked. (I looked like a swimmer out of the water) I put my socks on backwards and had to readjust. Everything was just not set up right.
What would you do differently?:

Pay attention to what is going on and have a better plan
  • 1h 29m 32s
  • 13.1 miles
  • 06m 50s  min/mile

Felt great for the first 7 miles or so and then started to fall apart around mile 8. Mile 8-11 was rough, trying to stay positive but I knew I was slowing down. I was going through what was happening and trying to fix it. I grab a gel at the next aid station and some gatorade and things started t feel better. Last mile I felt like I got back into the grove and finished strong. I know I can and want to run faster, I would like to be at 1:25 or faster!!!!
What would you do differently?:

Better nutrition. It seems like I always say that but it is true. I need to set up a plan on when to eat and drink. Instead it seems like I wait too long and then try and do damage control after I mini bonk.
Post race
Warm down:

just walked around and took in some food. I finished 2 gatorade bottles right away which tells me that I need to drink more.

What limited your ability to perform faster:

Lack of Focus. Training was not completely there and I was not working out the way I should have been. Went into the race kinda up in the air about it.

Event comments:

Overall I am pleased that I had the opportunity to race. I did not feel like I was entered or at a big ironman event. Things seemed too spread out with the finish being in syracuse and the swim being held 13 miles away. We must be spoiled at lake placid because it is a great feeling to be in town and hanging out with 3000 of your closest friends. I did not get that triathlon feel of the race and felt kind of outa touch with the event. I should not complain I had a good race took 6th in mmy age group and probably had a shot at a role down spot for clearwater but I can not go because it cost too much and I have to work that weekend.

Last updated: 2009-11-23 12:00 AM
00:24:55 | 2112 yards | 01m 11s / 100yards
Age Group: 1/
Overall: 9/
Performance: Below average
Suit: x-terra vortex 2
Course: rectangle
Start type: Run Plus: Waves
Water temp: 63F / 17C Current:
200M Perf. Below average Remainder: Average
Breathing: Below average Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 02:55
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
02:36:27 | 56 miles | 21.48 mile/hr
Age Group: 0/
Overall: 0/
Performance: Below average
Wind: Little
Course: Loop
Road: Smooth Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Below average Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 01:36
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Average
Shoe and helmet removal Below average
01:29:32 | 13.1 miles | 06m 50s  min/mile
Age Group: 0/
Overall: 0/
Performance: Average
Course: Point to point and flat
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 4
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 3

2010-09-20 10:53 AM

Subject: Ironman 70.3 Syracuse

2010-09-20 1:04 PM
in reply to: #3107844

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Subject: RE: Ironman 70.3 Syracuse

good report.

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