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Ironman 70.3 Boise - Triathlon1/2 Ironman

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Boise, Idaho
United States
World Triathlon Corporation
70F / 21C
Total Time = 5h 37m 34s
Overall Rank = 437/1221
Age Group = 40-45
Age Group Rank = 69/173
Pre-race routine:

Got to sleep in a bit longer than most race mornings. Quick breakfast, grocery store run for "lunch" and then to T2 to drop off stuff. Then long wait for 9:15 bus. Got to transition, had breaks checked, tires inflated, set up transition and then visited with people. Multiple Porta Potty trips and then it was time to start.
Event warmup:

No real warm up except I discovered that as T1 was closing that I still had my sunglasses on. Ran back to transition. Tried to find the balance between being warm and not too warm. Because I was in Wave 11 which was 37 minutes after the race began, it was a bit of a challenge.
  • 42m 22s
  • 2112 yards
  • 02m 01s / 100 yards

It was cold and I just never got my breath. I think I did the right thing during "warm-up" by dunking and working to get my face in the water but I just never felt too good. I ended up doing some breast stroke occasionally just to get relaxed.
What would you do differently?:

I hadn't swum for 3 weeks due to travel and illness and it showed.
Transition 1
  • 04m 59s

Long transition. Wetsuit strippers really helped. Stopped for sun screen which was quick. My bike area meant a really long run with my bike in biking shoes before the mounting line.
What would you do differently?:

I was well organized and I think executed well. Would be a bit faster if I didn't wear socks and learned the flying mount with shoes in peddals.
  • 2h 54m 8s
  • 56 miles
  • 19.30 mile/hr

I was focused on getting off the bike in 3:00 but even more focused on preserving a decent run. I felt really good on the bike and my legs never had any cramps or tightness that I expected. Because I was in a late wave, there was a lot of traffic on the road and staying legal and passing correctly took a lot of effort. I mostly ate off the course and was pleased with my two bottle setup.
What would you do differently?:

No changes.
Transition 2
  • 01m 33s

Had a nice transition. I had a really long way to run with my bike which meant that I could have been even faster with a better position. Volunteer ran with me down transition which allowed me to leave without packing back my bag. Huge help!
What would you do differently?:

Pray for better rack position.
  • 1h 54m 35s
  • 13.1 miles
  • 08m 45s  min/mile

I wanted to run the entire race with the exception of aid stations. I was able to do that. I was hoping for a much better pace but just couldn't pull it off. A bit of pain in my right knee and so I was cautions considering I'm racing another HIM in two weeks and full in 6 weeks and so I am focused on quick recovery but still disappointed in my run.

I feel like I was slowed down not only by the pain of weaving through people and calling "on your right" but also by all the walkers and people shuffling. It was really hard for me to keep positive with all that resigned pain around me. I just need to get mentally stronger.
What would you do differently?:

Focus on my pace.
Post race
Warm down:

Blanket, searched for my girls, ate pizza and drank chocolate milk.

What limited your ability to perform faster:

Experience and mental focus.

Event comments:

This was my first WTC race and I was a bit let down. It is well organized and the volunteers were amazing. I thought the expo and long lines were pathetic and the finish line was a bit anti-climactic.

I enjoyed the course except the run was too crowded. Boise is a great city and the crowds were exceptional. I think I would do it again.

One disappointment is that I didn't meet any BT people at the race. We need to find a way to make life more fun by at least being together as we wait in the long lines or sit in the sun waiting for our waves to begin.

Last updated: 2010-09-28 12:00 AM
00:42:22 | 2112 yards | 02m 01s / 100yards
Age Group: 118/173
Overall: 738/1221
Performance: Below average
Suit: Full
Course: Triangle - different color buoys for each leg.
Start type: Deep Water Plus: Waves
Water temp: 53F / 12C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Below average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Below average
Time: 04:59
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:54:08 | 56 miles | 19.30 mile/hr
Age Group: 92/173
Overall: 527/1221
Performance: Good
Wind: Little
Course: Nice gently rolling course with some minor hills. Quite a bit of turning toward the end with some areas prone to congestion. Nice mix of rural and city.
Road: Smooth Dry Cadence:
Turns: Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:33
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:54:35 | 13.1 miles | 08m 45s  min/mile
Age Group: 55/173
Overall: 380/1221
Performance: Below average
Course: 2 loop course on bike trail with significant amount with split lanes. It is pretty much flat. The route teases by going by the end 3 times before the finish. Great aid stations and crowd support.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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

2011-06-13 11:38 AM

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Vancouver (not Canada) Washington (not D.C.)
Subject: Ironman 70.3 Boise

2011-06-13 11:54 AM
in reply to: #3546271

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The Redlands, FL
Subject: RE: Ironman 70.3 Boise
Nice Race and RR even the circunstances...Congrats on your Finish...WTG...!!!!

I was looking forward to read an Ironman 70.3 Boise RR...cuz...have some good friends that live there...they are like my second family and they wish and wouild love that I visit them for vacation next year and off course it would be a great excuse to race this one...!!!!

What else can you tell me about the Bike Course...and....How cold was the water...??? Did you use a full wet-suit???  What about a neoprene swim cap???

Looking forward to hear more about this Race...and...Thanks in advance...!!!!

Edited by velorider62 2011-06-13 11:55 AM
2011-06-13 12:04 PM
in reply to: #3546326

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Vancouver (not Canada) Washington (not D.C.)
Subject: RE: Ironman 70.3 Boise
The bike course seemed faster in person than I expected from driving part of it and looking at the profile. It takes you way out into the country side and Boise can get some pretty significant afternoon wind. We lucked out this year with only moderate winds. The course is interesting because it keeps changing in that some feels wide open and other parts are in shopping areas and some and a bit in residential. It also is weird because they route you from the right lane to left to center which kind of feels strange to ride. The best news is that toward the end, the crowd builds and there is a lot more turning which make me feel like I'm racing rather than plodding along.

Yes, the water was cold, I wore a full wetsuit and neoprene cap. A lot of people were in booties which I think would have helped. Surprisingly, I wasn't as cold after at T1 as I thought I would be. I did put toe warmers on my shoes just in case but probably didn't need those either. The bike course starts with a bit of flat (and speed bumps) and then has a fairly steep and long down hill which in certain circumstances could really cause a chill at the start. I had arm warms in T1 ready just in case the weather was cold.

It really is a nice race and a great reason to come to Boise. There are some logistical problems for spectators with the swim location but for locals, they should be able to find a place to cheer you on the bike and the run course is great for spectators.

I think the challenge of this course is really dependent on what the wind does to the bike. Also the late start is a bit weird but given the need to shuttle to swim start really helps.
2011-06-15 10:05 AM
in reply to: #3546271

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Southern Indiana
Subject: RE: Ironman 70.3 Boise
Nice race and report!
2011-06-15 11:12 AM
in reply to: #3546271

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Morgan Hill, California
Subject: RE: Ironman 70.3 Boise
Great job! I aspire to get to where you are on the run! Good luck in your next HIM and the Full!
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