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Ironman 70.3 Miami - Triathlon1/2 Ironman


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Miami, Florida
United States
The ALMIGHTY WTC
86F / 30C
Sunny
Total Time = 5h 35m 38s
Overall Rank = 406/1815
Age Group = 30-34
Age Group Rank = 61/180
Pre-race routine:

Well the day was finally here, 18 weeks of training, hours tinkering with the bike, and thousands of posts on BT. :)

This was my 2nd 70.3 race a first for the Almighty WTC branded race. I have heard so many negative and positive things I decided to no pass judgment until I cross the finish line.

I have followed JorgeM's training program, felt extremely fit. I definitely put mileage on the bike and the run. The taper certainly made me doubt some things...I felt sick 3 days prior to the race. I was quite excited never the less, and was telling myself its just the taper while taking vitamins like it was candy.

My goal time was 5:15, this would be a 30 min improvement from first race.

I woke up at 4 am the morning of the race. Ate half a bagel and a banana, drank some coffee and was on the way out the door. Got to transition at 5 am and actually found my bike, the day prior there were no numbers put up yet so we had to just put the bike on the side. Finally setup everything. Walked around and stretched. I got there quite early the race wasn't starting till 7 am. At about 6 am the race director announced a delay.
Event warmup:

I didn't have a chance to warm-up nobody was allowed to swim prior to the race. So I decided to just stretch well. i wished I stretched my back a little more. Biggest disappointment was I didn't have a chance to swim with the skin suit.
Swim
  • 37m 9s
  • 2200 yards
  • 01m 41s / 100 yards
Comments:

My goal here was to go sub 35 min. But considering Pro's finished in 30 it wasn't going to happened. The current was strong due to the windy conditions.

There were only 4 buoys on the entire course. I started first 200 yards at a fast pace and then settled into my cruise pace. However at the turn around my goggles completely fogged up and I couldn't see crap went completely of course.

On the side note Tyr Torque skin suit felt great, I was worried about overheating but honestly the suit is so thin it was like wearing nothing. Feel good about my swim. I think I would save myself a minute if I could see more buoys.
What would you do differently?:

Not much on my part. My swim was solid. But here is mistake #1 what the hell was the RD thinking putting 4 buoys total for 2200 yrd swim. Yeah if are pro wave its nice to have someone lead you in. When you are in the last wave its total chaos in addition there were a couple of thousand people in the water so when I was back on the course I was passing people 4 waves ahead of me.
Transition 1
  • 03m 58s
Comments:

Once I got to the transition I stripped the suit very quickly. I had my gels, arm coolers in the helmet put them on but ripped the arm cooler when I was putting it on. Unfortunately, this also took a little time off.

When I ran I dropped my gels and had to come back to get them. Thank god a volunteer grabbed my bike and held it.
What would you do differently?:

Next time I will just bring a flask, everything else in the transition went well. Little slow, without the arm coolers extra 30 seconds, dropping the gels also cost me some time.
Bike
  • 2h 51m 36s
  • 56 miles
  • 19.58 mile/hr
Comments:

My goal was to hit 2:35-2:40 on the bike or 21+ mph. Based on my training rides at .77-80% FTP. Goal was to start at 180w and continue then increase to 185w.

Here is what my data actually was:

Entire workout (178 watts):
Duration: 2:41:51 (2:54:53)
Work: 1713 kJ
TSS: 160.4
Norm Power: 184

Once I started on the course it was packed with people. About 8 minutes into the ride when I was trying to find my pace I got a flat. I fixed it in about 5 min as quite a large number of people blew past me I had to take a few of the screws from the disc cover and went back to riding took me about 20 min to find pace again. NOthing like a flat so early in the race to mess with you. At that moment I almost said screw this I'll just DNF. But by the time I was thinking all this I already fixed the tire. In a rush the rear break was not put on correctly and was squeeking which means it was rubbing. I got off 2 more times just to check it and gave up got back on the bike and just rode.

Finally after 30 min I was doing my target wattage and was ready doing quite well. Wind was coming from the east. I was at exactly 75% based on the target Jorge recommended.

Got to the first 15 mile marker and got my water slow down about 15 mile per hour. Everything went well. I was hydrated and taking 1 get every 30 min. So roughly 200 calories per hour. Little higher then the target Jorge had for me but I always felt hungry and weak if I did less then that during training.

Increased my wattage to 185 watts or 78%. Next water hand off was at mile 30 unfortunately right before it I got the 2nd flat. Devastating. But got up and fixed it quickly again lost approx 5 min. Thanks to the disc cover. But I quickly forgot about the 2nd flat tire. I was running out of water quickly as temperatures were beginning to raise.

I finally hit the road and started at my target wattage. however at the turn around we were going against a strong wind so I increased the watts a little to about 195w. 3 miles or so, once we turn around I reduced the wattage back to 185w. I think the worst part was having the thought in my head about the lost time and the fact I had no more tubes.

Finally once everything was back to normal, I hit the water station on mile marker 30. And TA DA...no more water. Not only was there no water I actually stopped since I was so low. hence I wasn't thinking about tubes anymore now it was a race about survival.

I made a rush decision to just keep going. I had about 3 more sips of water and 2 of gatorade. I wouldn't be as well hydrated as I liked to be but it would get me through. There were some clouds and the last 12 miles would be ridden in a very heavily shaded area so I would be fine.

I maintained my wattage. There WERE NO officials on the course the tight small roads made it a difficult ride. Every turn I had to slow down because there were at least 4-5 riders taking the turn at the same time. Which caused for standing up to speed up. When I saw the riders on the turn around it was amazing. Packs of 15-20 riders in a pack drafting.

It was amazing. I was just disappointed that so many were cheating. The roads were tight but people were literally hugging tires.

Finally made it to mile marker 45. They just got water. I had to pour it from a cup to my water bottle and I also grabbed Ironman powerade. It wasn't very good but as I don't get GI issues it would give me electrolytes. So basically another stop probably wasted 2 min there.

I picked up the pace to 190watts. I had 8 people drafting behind me. I wish I was kidding. Some would pass me only for me to pass them again because they weren't strong enough to maintain the pace.

Eventually 2-3 miles from the transition I could hear the crowds. I was ready to get the run started.




What would you do differently?:

Not much but I think next time for a Half Iron I would forgo some of the aerodynamics for extra bottle. I wasted time waiting to pour water into my bottle.

I think doing a WTC race for the first time, it was VERY exciting to have so many people on the bike course. What was LAME is the fact that everyone was drafting. The course itself was actually quite enjoyable and fast. If it wasn't for my flats the stops at the water stations I think I would have gone 2:38 or so.

There needs to be water on the course and officials. I know its a 56 mile course but give me a break. Well now wonder everyone in my AG had such amazing bike splits and I look like a slow poke.

I am all for legal drafting. but not sitting 3 inches apart.
Transition 2
  • 01m 37s
Comments:

Finally got to transition, drop the helmet put on the visor grabbed the belt and some water and was the way out.
What would you do differently?:

Not much this went pretty quick.
Run
  • 2h 01m 18s
  • 13.1 miles
  • 09m 16s  min/mile
Comments:

My goal here was to hit 1:50, but it was very dependent on the course. with the bridges added at the last minute I knew it wasn't going to happened.

As per Jorge take it easy start at 8:45 and see how everything goes. This is what I did started the first mile at 8:45 but on mile 2 once I got to the bridge I realized sub 9 min miles would be impossible unless I want to walk from mile 9. I slowed down to 9:10-9:15s.

I finally got to the first water station and there was absolutely no water. I had my bottle but the water was warm and I just wanted some ice to throw down my shirt.

I just ran. Once I got to the 2nd loop I just had a grin on my face, I felt very good with quite a bit of energy left. I didn't have a single person pass me on the run but I passed a bunch of people. I think the second loop I have never seen so many people on the death march. These were the guys & gals getting the 2:30 bike splits and then walking the run. It was hot, humid and not a cloud in the sky. Took half a gel at mile marker 9 tried to suck it down but it didn't taste very good had half of it and tossed it.

Every aid station was a complete disaster, people were just grabbing whatever they could the poor volunteers were just trying to move as quickly as they could.

Finally I got to the last climb and my legs were beginning to stiffen up a bit. Once I passed the crest I hit it and sprinted the last 800 meters.
What would you do differently?:

What can I say here besides for the love of god have water on the run, and be ready for people, I am sure some people care about having gels, coke etc....but seriously water is key. Nothing wrong with kids but when its kids trying to hand out water who have no clue whats going on it becomes a disaster.


Post race
Warm down:

Finished the race strong,had a coke and water and sat down, listened to 2 guys bitch about the race and how unprepared the course was walked out and my folks and my friends were at the finish exit waiting for me. Went to grab a couple of beers and started chowing down. I was hungry.

What limited your ability to perform faster:

I think there were several factors that if they went my way I would be looking at least a 5:20 time. It started really with the swim. I think I have lost at least 5 min to bad race organization water on the bike / run and 10 min to my 2 flat tires.

Although I know I can change tires quicker, the disc cover was really annoying for this.

Overall this was my first time where things went against me but I did finish strong and felt great during the entire race. I didn't walk during the run and improved my time by 20 min on a 13.1.

Event comments:

So in the end what can I say about a WTC race. I think the race wasn't worth the money. I will gives this to WTC. The race has energy. I think there are so many people on the course at a time. I really did not expect this. My first 70.3 had only 800 people. From this to 2500 is quite a large difference.

Onto the race itself there were alot of things that were not thought of well:

1) Expo / Packet Pickup - disorganized, waited in line for 45 min and nobody mentioned anything that the line was for USAT new members
2) Transition was not opened on time, there was a 2 hr delay
3) Transition was not set up and the numbers on the bikes were not setup correctly
4) Race was delayed by about 20 min
5) Since it was a water start the getting into the water was not efficient and thought of
6) Not sufficient buoys on the swim
7) Bike water aid stations had no markings prior
8) Bike water aid stations - had NO WATER!!!!!
9) Run course aid stations had no water

What is quite unfortunate WTC / Ironman has bought out one of the Olympic races Miami International Triathlon I hope its not going to be this screwed up. Because I absolutely love the race.

In the conclusion I expected this race to be amazing, but it was average at best. I think many folks gave me high expectations of the brand including my closest of friends.

Now I want to be fair and say maybe these things will get worked out next year. But I will not race it until I know the race is organized much better.




Profile Album


Last updated: 2010-06-14 12:00 AM
Swimming
00:37:09 | 2200 yards | 01m 41s / 100yards
Age Group: 25/180
Overall: 156/1815
Performance: Good
Suit: Tyr Torque
Course: Water start, triangular shape. 1 Lap only.
Start type: Deep Water Plus: Waves
Water temp: 81F / 27C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Good Navigation: Bad
Rounding: Good
T1
Time: 03:58
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:51:36 | 56 miles | 19.58 mile/hr
Age Group: 93/180
Overall: 983/1815
Performance: Average
Wind: Cross-winds with gusts
Course: The course was changed 2 weeks prior to the race. Course took us from down time to coconut grove then to blackpoint marina and back via old cutler road. 1 loop.
Road: Smooth Dry Cadence: 86
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:37
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:01:18 | 13.1 miles | 09m 16s  min/mile
Age Group: 62/180
Overall: 406/1815
Performance: Good
Course: 2 loop run to the port of Miami. crossing the bridge 8 times.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? No
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 3

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2010-10-31 5:48 PM

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Elite
3315
20001000100100100
Miami
Subject: Ironman 70.3 Miami


2010-10-31 6:08 PM
in reply to: #3187620

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Veteran
493
100100100100252525
West Palm Beach
Subject: RE: Ironman 70.3 Miami
Congratulations!!! you did awesome!!!

I agree with you in all that you said regarding the organization, I was there to experience it..including a flat tire..lol
and yes, it was a "draft festival"!

I hope MIT continues to be great!

2010-10-31 6:18 PM
in reply to: #3187643

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Elite
3315
20001000100100100
Miami
Subject: RE: Ironman 70.3 Miami
2010-10-31 6:18 PM
in reply to: #3187620

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Master
2538
200050025
Albuquerque
Subject: RE: Ironman 70.3 Miami
Nice report and great job finishing a tough race (and terribly managed race from the organizers).
2010-10-31 6:39 PM
in reply to: #3187620

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Champion
7136
5000200010025
Knoxville area
Subject: RE: Ironman 70.3 Miami
Sounds like you did a hell of a job through some hard luck. Great race and report dude. PB on the run! Beasting!!

But I thought I heard something about forego'ing aerodynamics... for shame.
2010-10-31 6:53 PM
in reply to: #3187682

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Elite
3315
20001000100100100
Miami
Subject: RE: Ironman 70.3 Miami
Leegoocrap - 2010-10-31 6:39 PM Sounds like you did a hell of a job through some hard luck. Great race and report dude. PB on the run! Beasting!!

But I thought I heard something about forego'ing aerodynamics... for shame.


you should have seen my bike how aero the sucker was setup.  i jammed 2 tubes, 1 latex 1 normal, 2 canisters and taped it up with ducktape.  hey setup wasn't pro but it worked well.


2010-10-31 7:16 PM
in reply to: #3187620

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Extreme Veteran
756
5001001002525
Mexico!
Subject: RE: Ironman 70.3 Miami
nice report. congrats!
2010-10-31 7:29 PM
in reply to: #3187620

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Master
2356
20001001001002525
Westlake Village , Ca.
Subject: RE: Ironman 70.3 Miami
Good job man....you did the best with what the day brought.....
2010-11-01 5:39 AM
in reply to: #3187620

Veteran
118
100
Harrisburg, PA
Subject: RE: Ironman 70.3 Miami

Good job & congrats.  I see that many of us have the same issues concerning the race & its organization.   Hope they listen as this could be a great one.

 

Joe

2010-11-01 7:48 AM
in reply to: #3187620

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Master
1795
1000500100100252525
Boynton Beach, FL
Subject: RE: Ironman 70.3 Miami
Nice report.   I tried to keep positive perspective as well after the race, but with so many "areas of opportunity", hard not to vent a little.     Way to go with sub 5:40:00....   Your AG rank had more than 100 folks.   100 is all the rediculous ironman sts page allows you to see.   (another complaint to add).
2010-11-01 8:34 AM
in reply to: #3187620

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Champion
9600
500020002000500100
Fountain Hills, AZ
Subject: RE: Ironman 70.3 Miami
Man, what a mess! Way to hang tough, especially after the flat.


2010-11-01 9:36 AM
in reply to: #3188214

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Champion
9998
500020002000500100100100100252525
, Minnesota
Gold member
Subject: RE: Ironman 70.3 Miami

Nice job pulling through the sub-par circumstances.  You will see a huge improvement in time on the next 70.3, for sure.

2010-11-01 9:50 AM
in reply to: #3187620

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Coach
10487
50005000100100100100252525
Boston, MA
Subject: RE: Ironman 70.3 Miami
Sorry about the mechanicals and the messy race but good job keeping your head in the game and pulling off a solid performance.

It might not have been what you wanted and what I know you are capable of, but hopefully this will serve as extra motivation keeping your belly burning with extra fire to kick major tail next year!
2010-11-01 10:07 AM
in reply to: #3187620

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Expert
692
500100252525
Boca Raton, FL
Subject: RE: Ironman 70.3 Miami
Congraulations on your race.  you did great and kept your head on straight despite the conditions
2010-11-01 2:36 PM
in reply to: #3187620

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Pro
3705
20001000500100100
Vestavia Hills
Subject: RE: Ironman 70.3 Miami
Great race report ... and ability to keep your head on race day.  Well done.
2010-11-01 7:22 PM
in reply to: #3187620

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Expert
1210
1000100100
Near Tampa
Subject: RE: Ironman 70.3 Miami

Man, you did awesome!  We were all in the same SUFFER-FEST but it looks like you came out with the best strength after pulling thru 2 flats. 

I thought I was late to the 2nd water station, getting to swim with the 2nd lto last wave, but now it's obvious they were there for the pros not the other 2700 athletes.

As you said: 
I think doing a WTC race for the first time, it was VERY exciting to have so many people on the bike course. What was LAME is the fact that everyone was drafting. The course itself was actually quite enjoyable and fast.

Just Keep Tri'ing!



2010-11-02 12:43 AM
in reply to: #3187620

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Veteran
341
10010010025
Orangevale, CA
Subject: RE: Ironman 70.3 Miami
Great job on the race.  I think I drank a whole bottle of water just reading this report, it made me that thirsty!
2010-11-02 2:36 AM
in reply to: #3187620

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Master
2468
20001001001001002525
Muskego, Wisconsin
Subject: RE: Ironman 70.3 Miami
Great job overcoming all those obstacles. Flats you can deal with, but no water, uncool. 20 min PR on the 13.1....cool.
2010-11-02 8:59 AM
in reply to: #3190051

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Elite
3315
20001000100100100
Miami
Subject: RE: Ironman 70.3 Miami
croyston - 2010-11-02 12:43 AM Great job on the race.  I think I drank a whole bottle of water just reading this report, it made me that thirsty!


made me chuckle...Laughing
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