Ironman 70.3 Florida
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Ironman 70.3 Florida - Triathlon1/2 Ironman
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Swim
Comments: Swim started well, I went to the complete inside, got a straight line along the bouays and just went. All was good until we caught the waves ahead of us, They make the older, slower age groups go first, so at 1/3 of the course, we had to get through several 100 people. Not pretty At one point there were people all around me and I couldn't go anywhere. Did breastroke for almost a minute which while calming, hurt my time. I came out 1min behind my 5hr target pace, but who cares, I'm not watching that What would you do differently?: Go completely to the outside even if it's longer. The idea of slow waves first is stupid and something the race should change Transition 1
Comments: Stuff was in bags, in a bag, so a bit slower. We weren't allowed to clip our pedals and the run to the bike line is a bit long. I was hoping to make up that 1min from the swim, but did not What would you do differently?: Better lay out transition, clip pedals Easily left a minute here Bike
Comments: I cycled less than my watts target, but by HR. I wanted to leave some juice for the run and with the heat felt 80% of FTP would be too taxing I definitely left some time on the table with a bad aero setup, which was stupid of me, but the panic in the morning kind of threw me for a loop. Nutrition and hydration was good, exactly as planned. 80oz of water/electrolytes. 1 cliff block every 15 min, starting at 30min, ending at 2:30 = 9x8g of carbs = 288 calories on the bike, total While I did not ride at my target watts, I was happy with the bike. I was close to my 5hr target but did not make any time up What would you do differently?: Better hydration setup Transition 2
Comments: Bit better than T1 What would you do differently?: Not much Run
Comments: I started the run in the position I didn't want to be. I was very close to my ability to break 5hr. But i know myself, I would push too hard and blow up. I put the 5hr mark aside I knew I would go out too hard so really backed off early, trying to keep my HR at 148ish. Did the first loop, felt like I was crawling I was going so slow to keep my HR down. But I knew it was going to be a long run After 4th mile I walked so I get check my blood glucose. Pretty high (10.1 = 180) so decided no carbs on the run. I had 2 flasks of electrolytes&water and some salt sticks. So I lived off water. Maybe 12oz off the course and 12 from the flasks = 24oz water. After first loop I felt OK, at the end of the 2nd had a lot of doubt. I could feel the effect of the heat. 5hrs was no longer important, I wanted to finish. I considered walking many times. I did walk the stations, drinking water and putting ice in my cap. 3rd lap was hell, I was shuffling along, just making sure i was not losing mental focus, which is a sign of hyponetremia and heat stroke. With 2 miles to go I looked at my watch. It was at 4:44h, 2 miles at 8min/mile was 5hr. All I wanted to do was finish, I could feal everything falling apart and my HR going up so I backed off to keep it under control Then with about 3/4 mile to go I figured I would make it and started to push although there was nothing left. I remember going down the chute, bended over forward and I crossed. Pressed stop at I made it under than 5hr mark. Run splits : Time (mile) Pace/km Avg HR Max HR 1 00:07:29 04:39 149 153 2 00:07:52 04:53 152 155 3 00:07:54 04:55 153 155 4 00:08:17 05:09 150 154 Read glucose level 5 00:07:47 04:50 153 156 6 00:08:01 04:59 155 157 7 00:07:58 04:57 155 157 8 00:08:03 05:00 156 157 9 00:08:01 04:59 154 157 10 00:08:28 05:15 155 159 11 00:08:28 05:16 155 159 12 00:08:09 05:04 158 161 13 00:07:54 04:54 160 162 What would you do differently?: I think this was the best part of my race. I held back the temptation to bank a few good miles at the beginning. Post race
Warm down: Walked around. A volunteer followed me for about 15min because I did not look very good. Tested my BG 7.1 (127) Went to awards and got a Vegas spot Met my first objective : finish Met my second, less important : 5h Got a bonus : Vegas Now I have to get training for that :-) What limited your ability to perform faster: The whole nutrition thing is tough. Doing this event on 290calories is not ideal. I have to better figure out hydration to get the right amount with the right amount of electrolytes Last updated: 2011-01-04 12:00 AM
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2011-05-16 5:22 AM |
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General Discussion-> Race Reports! |
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I went into this race with a monkey on my back. I DNF'd last year after losing consciousness at mile 8 due to hyponetremia. That was my first HIM. I am diabetic cannot take on much calories trhough sports drinks, so took on too much water and no electrolytes. Stupid. This year I decided to carry all my own water on the bike with a target of drinking 32oz & 600mg of sodium per hour
The night before and 15min up to the start there were thunderstorms so we didn't know if we would start or switched to a duathlon. But the the show went on.
Got up at 3, had some bacon and eggs, 2 coffees and off we went.
It was drizzling and I thought it would get worse so I set up. But Everything was in bags, in my main bag, which would make for slow transitions, but dry.
Sit around, sip water and chat with 2 friends, and one of the pro women
I did the math, to crack 5 hours I thought I had to swim 35min, bike 2:30, run 1:45 and 10min in transitions. I figured 10min was excessive so I had a little play here and there.
But finishing was more important than anything, so I did not want to focus on that.