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Ironman Texas - TriathlonFull Ironman


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The Woodlands, Texas
United States
WTC & Memorial Hermann Hospital
80F / 27C
Overcast
Total Time = 14h 28m 52s
Overall Rank = 1456/
Age Group = M45-49
Age Group Rank = 167/320
Pre-race routine:

Woke up at 4am. Had a cream cheese and coffee bagel, then woke my wife up and a little bit later, woke the kids up. Last minute thoughts and preparations then out the door by 5am to transition. Filled bike bottle up and checked tire pressures. Walked with the family to the swim start, picked up swim cap and chip, then off to the port-a-potties to wait.
Event warmup:

None.
Swim
  • 1h 58m
  • 4224 yards
  • 02m 47s / 100 yards
Comments:

Walked into the water just as the gun went off. Got caught on some kind of line within the first 10yds. Couldn't get my breath the first 500yds or so. Also think that swim caps give me some kind of vertigo. Once it opened up a little I was able to swim relatively relaxed. I discovered that when i breathe over my right shoulder I swim in a straight line, but when i breathe over my left shoulder I tend to circle to the right. Had to do that 3 or 4 times before i realized why my sighting was off, but after that it was just swim. Anytime I felt my shoulders start to tighten up, I just worked on relaxing my stroke and using my hip roll to drive my swim. Worked pretty well since as soon as I exited the water I was able to run without any hesitation or leg issues.
What would you do differently?:

Take my swimming a little more seriously. Swim more than once in the two weeks leading up to the IM. Swim farther than HIM distance as my long swim.
Transition 1
  • 11m 13s
Comments:

T1: SWIM-TO-BIKE 11:13

Felt good here. Wasn't in a particular hurry. Just made sure I didn't forget anything. Decided to take two advil here. Sucked down a gel as soon as I came in.
What would you do differently?:

Have a smaller set of gels and bars ready to go.
Bike
  • 7h 14m 52s
  • 112 miles
  • 15.45 mile/hr
Comments:

Started out in the big ring just content to stay around 180 watts, but around 15-20miles in, i felt my interior knee muscles start to get crampish or spasmy, so I figured it was safer to stay in the small ring. As soon as i got into the 20mile AS, I took a couple of gels and water. I also started taking salt stick tabs every half an hour. Within 15minutes the legs felt better. I kept doing the math to make sure I wasn't riding too slow and not putting in enough effort. I really just did not want to blow up on the run.
What would you do differently?:

Put in more bike miles, but not much else.
Transition 2
  • 10m 49s
Comments:

T2: BIKE-TO-RUN 10:49


Run
  • 4h 53m
  • 26.2 miles
  • 11m 11s  min/mile
Comments:

Came into the run worried that my legs would be dead, but they felt fine. Intended to run AS to AS, but they were unevenly placed, so I changed to a 5min run interval with a 1min recovery walk. Discovered that at about 3minutes my calves started to tighten up, so changed my interval to a 3/1. This worked well. While running, I pretty much maintained a 9min per mile pace and didn't have too much trouble. Maintained my food and water and as soon as the chicken soup was available(3rd loop) i started eating that. For the last 1.8miles, I picked up my pace substantially, and entered the finishing shoots running at probably a 630 pace. Finished strong with a kick. Felt good at the end.
What would you do differently?:

Just run more.
Post race
Warm down:

Walked around looking for my wife and kids. My last lap pace increase messed up her calculations and she missed my finish by about 5 minutes.

What limited your ability to perform faster:

Not enough swimming and biking in the month leading up to the taper weeks. Just didn't swim enough, or bike at all. Depended on my running legs to get me through the race. Need to get a coach and some consistency.




Last updated: 2010-06-28 12:00 AM
Swimming
01:58:00 | 4224 yards | 02m 47s / 100yards
Age Group: 2065/320
Overall: 245/
Performance: Below average
TOTAL SWIM 2.4 mi. (1:58:00) 3:06/100m 2065 245
Suit: None
Course: Out and back and then over.
Start type: Deep Water Plus: Shot
Water temp: 79F / 26C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Bad Drafting: Bad
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 11:13
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
07:14:52 | 112 miles | 15.45 mile/hr
Age Group: 235/320
Overall: 1972/
Performance: Average
BIKE SPLIT 1: 58 mi 58 mi (3:26:01) 16.89 mi/h BIKE SPLIT 2: 112 mi 54 mi (3:48:51) 14.16 mi/h TOTAL BIKE 112 mi (7:14:52) 15.45 mi/h 1972 235
Wind: Some
Course: Out and back loop.
Road: Smooth Dry Cadence: 72
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 10:49
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
04:53:00 | 26.2 miles | 11m 11s  min/mile
Age Group: 1456/320
Overall: 167/
Performance: Good
RUN SPLIT 1: 4.45 mi 4.45 mi (48:38) 10:55/mi RUN SPLIT 2: 7.02 mi 2.57 mi (30:16) 11:46/mi RUN SPLIT 3: 13.1 mi 6.08 mi (1:10:43) 11:37/mi RUN SPLIT 4: 15.7 mi 2.6 mi (31:06) 11:57/mi RUN SPLIT 5: 21.8 mi 6.1 mi (1:06:59) 10:58/mi RUN SPLIT 6: 24.4 mi 2.6 mi (29:21) 11:17/mi RUN SPLIT 7: 26.2 mi 1.8 mi (16:55) 9:23/mi TOTAL RUN 26.2 mi (4:53:58) 11:13/mi 1456 167
Course: 3 loops.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

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2011-05-22 7:35 PM

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Subject: Ironman Texas
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