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Ironman 70.3 Boulder (formerly 5430 Long Course) - Triathlon1/2 Ironman

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Boulder, Colorado
United States
World Triathlon Corporation
80'sF / 0C
Total Time = 4h 44m 24s
Overall Rank = 95/1332
Age Group = 35-39
Age Group Rank = 19/212
Pre-race routine:

Not sure how to feel about this, but I went into this race as a tune up for Grand Columbian next month. My heart really wasn't in it. I just wanted to get a longer training day in with the gear I'll be using next month. I thought a course PR could've been in the cards, but when I saw the weather report I knew it most likely wouldn't happen. Oh well at least I could get some good training in the heat. The next few weeks are pretty big and I used that as an excuse to soft pedal... I know I kinda punked out.
Event warmup:

No real warm up. Just stayed loose and stretched some.
  • 34m 14s
  • 1931 meters
  • 01m 46s / 100 meters

My goal was not to kill myself, just relax on the swim, and cruise in somewhere in the 32 minute neighborhood. Admittedly I relaxed a bit too much(hence the 34). Lined up near the front on the inside, stayed inside the bouys, and left the fighting and drafting to everyone else. Had clean water the whole way but no feet to follow.
What would you do differently?:

Race damnit!
Transition 1
  • 02m 8s

Everything went fine here. Ran directly to rack and was in out.
What would you do differently?:

  • 2h 21m 20s
  • 56 miles
  • 23.77 mile/hr

Once I got on the bike and up to speed I worked on calming the hr down. Getting my cadence going and just relaxing. I only carried one bottle and gel flask(on the stem) with me. Got through the first bottle late in the first and got a handup at the aid station. Killed that and grabbed another going into the final 10 miles. This is the highest speed on the least watts I've ever had in a race. My normalized power was about 15 watts lower than what I normally push for this speed/distance. My setup is quite a bit more aero so I'm happy with that aspect and I was running the disc and 1080. I felt comfortable and speedy.
What would you do differently?:

Push a little bit more. Had I not been so lackadaisical I could've gone 2:18.
Transition 2
  • 01m 8s

In and out. Saw Sean Wetstine and he gave some direction and encouragement.
What would you do differently?:

Nothing... went fine.
  • 1h 45m 34s
  • 13.1 miles
  • 08m 04s  min/mile

Run was going fine through the first lap and then the heat started getting to me. Passed my buddy/rival Ryan Otto on the first lap and he wasn't a happy camper. Started hitting every aid station. Routine: water, coke, sponge, and ice down the shorts. Just survived this one.
What would you do differently?:

Could've dug and had a much better time, but I didn't want it to wreck the next couple of weeks of training, so I was ok with being just mildly uncomfortable.
Post race
Warm down:

None. Jumped in the Rez and cleaned the race muck off, but that's it.

What limited your ability to perform faster:

Heat and excuses.

Event comments:

In retrospect I'm a little disappointed in myself. I could have pushed a lot harder. I used the fact that I'm racing Iron distance in a month's time to not push myself. I do this to myself and it's like a kick in the butt. Re-focuses me. It seemed like I was a lot more motivated to crack 5 hrs at Elephant Rock and that wasn't even a race... oh well live and learn.

Last updated: 2011-05-28 12:00 AM
00:34:14 | 1931 meters | 01m 46s / 100meters
Age Group: 58/212
Overall: 331/1332
Performance: Below average
Suit: DeSoto T1 Concept 5
Course: Clockwise rectangle-ish swim. Course avoided swimming into the sun like previous years... nice!
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current:
200M Perf. Good Remainder: Below average
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 02:08
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:21:20 | 56 miles | 23.77 mile/hr
Age Group: 19/212
Overall: 95/1332
Performance: Good
Wind: Some
Course: 2 loop slightly rolling with fast pavement.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:08
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:45:34 | 13.1 miles | 08m 04s  min/mile
Age Group: 19/212
Overall: 95/1332
Performance: Below average
Course: Rolling dirt. Exposed. Not on my top ten list.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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

2011-08-10 9:54 PM

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Colorado Springs
Subject: Ironman 70.3 Boulder (formerly 5430 Long Course)

2011-08-11 8:44 AM
in reply to: #3638612

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Parker, CO
Subject: RE: Ironman 70.3 Boulder (formerly 5430 Long Course)
Great race Dave!  It was bruttally hot out there...nothing to be dissapointed about.
2011-08-11 8:42 PM
in reply to: #3638612

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Parker, CO
Subject: RE: Ironman 70.3 Boulder (formerly 5430 Long Course)
Great race!  Wise choice holding back in that extreme heat with your upcoming Iron distance race only a month out.  That's a fast time regardless!
2011-09-10 10:38 PM
in reply to: #3638612

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Subject: RE: Ironman 70.3 Boulder (formerly 5430 Long Course)
You smoked the bike! I know all about the crispy hot runs with the TX heat so you split wasnt too shabby.
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