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Amica Ironman 70.3 Rhode Island - Triathlon1/2 Ironman

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Providence, Rhode Island
United States
World Triathlon Corporation
88F / 31C
Total Time = 5h 03m 10s
Overall Rank = 157/1651
Age Group = 40-44
Age Group Rank = 25/199
Pre-race routine:

Good Night Sleep (7 hours)...Energy Drink, cereal and bagel with peanut butter and Jelly.
Event warmup:

2x50 warm-up..Dynamic stretching
  • 43m 6s
  • 2112 yards
  • 02m 02s / 100 yards

Worst swim ever..awful navigation..couldn't see into the sun..bad start position also due to right hand turns..should have started on the wwet suit didn't help.
What would you do differently?:

Better nav and better postion at start..slower at the beginning.
Transition 1
  • 01m 58s

Average Transiotion on getting on bike..missed step
What would you do differently?:

less hurry trying to get on bike
  • 2h 42m 50s
  • 56 miles
  • 20.63 mile/hr

Best Bike ever..PR..Felt powerful and good pacing...started easy and had gradual build up...Felt Great
What would you do differently?:

Transition 2
  • 01m 47s

Very good transition ...took some time to hidrate due to heat.
What would you do differently?:

  • 1h 33m 29s
  • 13.1 miles
  • 07m 08s  min/mile

Strong run through tough conditions...Fought cramping through the whole to hidrate enough to accelerate at end...Very good run...PR
What would you do differently?:

Post race
Warm down:


What limited your ability to perform faster:

Poor swim...need to work Nav and no wet suit swimming. Overall PR by 17 minutes beat last years time by 32 minutes..very happy about bike and run.

Event comments:

Late start to swim, Bike course unsafe..lake much worse than ocean due to high temps...not the best course...voluteers were food below average ...pizze not great

Last updated: 2011-06-20 12:00 AM
00:43:06 | 2112 yards | 02m 02s / 100yards
Age Group: 82/199
Overall: 653/1651
Performance: Bad
Suit: none - not allowed
Course: Clock wise..loop...pond water temp high no wet suits allowed for championship contenders...weeds bad and swimming into the sun on outbound
Start type: Run Plus: Waves
Water temp: 79F / 26C Current: Low
200M Perf. Bad Remainder: Bad
Breathing: Bad Drafting: Bad
Waves: Navigation: Bad
Rounding: Bad
Time: 01:58
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:42:50 | 56 miles | 20.63 mile/hr
Age Group: 39/199
Overall: 228/1651
Performance: Good
Wind: Little
Course: Rolling Hills..Loop..very rough roads at the end..Tough Bike course overall.
Road: Potholes Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:47
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:33:29 | 13.1 miles | 07m 08s  min/mile
Age Group: 10/199
Overall: 87/1651
Performance: Good
Course: Flat course with some rolling shade or protection from sun
Keeping cool Good Drinking Just right
Post race
Weight change: %1
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 3

2011-07-12 8:36 PM

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Subject: Amica Ironman 70.3 Rhode Island
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