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Ironman 70.3 Steelhead - Triathlon1/2 Ironman

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Benton Harbor, Michigan
United States
World Triathlon Corporation
Total Time = 5h 35m 4s
Overall Rank = 1404/1729
Age Group = Men 50 - 54
Age Group Rank = 68/80
Pre-race routine:

Nothing much, oatmeal breakfast at 4:15am and then relaxed and read until 5:30 and left for event. Parked by 6am and shuttle to the transition. Learned swim was cancelled and just tried to stay warm.

Event warmup:

Nothing much, just staying warm and had tires inflated by the support team.
  • 00m
  • 1931 meters
  • / 100 meters

Transition 1
  • 00m

Swim cancelled
  • 3h 02m 2s
  • 90.12 kms
  • 29.70 km/hr

Good ride. Time trial start, 3 seconds apart. Unable to clip in on left side, so, rather than stop and figure it out, said "f.. it" and carried on the complete ride with right only clipped in.

At entrance to final shute to transition, had a flat in the read. Again said "f... it" and rode to the transition as it would be too dangerous to get off and run it in.
What would you do differently?:

Ensure clip in both sides. Although this still ended up as a great ride, especially as I had only been averaging about 25K per hour in training. Wind was all over the place as the course changed directions a lot, but overall the wind must have had a better impact as all riders seems to do well.
Transition 2
  • 07m 20s

For some reason, really dawdled here. No excuse for taking 7 minutes plus to change shoes and put on a running had. Did take extra salt tabs,gels, applied body glide and good swigs of water before heading out to the run.

Also, the position of my rack, was nearest to the bike in area a long way from run out. Would have been a great position for the swim and ending, not so good for the only transition though.
What would you do differently?:

Just change shoes and put on run hat.
  • 2h 25m 43s
  • 21.08 kms
  • 06m 55s  min/km

Ok run, need to take a bathroom break at first aid station, so that took a while due to line up. Ran the aid stations and just walked enough to get the fluid in.

Did dawdle a little and probably could have finished in 2:15.
What would you do differently?:

Push a little harder, not take the Pee break.
Post race
Warm down:

Wandered back to transition and got the bike and kit.

Walked to the parking, that loosened the legs somewhat.

What limited your ability to perform faster:

Left cleat not clipped in.

Dawdling in the transition.

Taking it too easy on the run.

Event comments:

Too bad about the swim, however safety is the number one goal.

Well organised and good routes.

Athlete briefing well worth it to get idea of where the challenges are and where the road conditions are less than ideal.

Last updated: 2011-08-01 12:00 AM
00:00:00 | 1931 meters | / 100meters
Age Group: 0/80
Overall: 0/1729
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 00:00
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:02:02 | 90.12 kms | 29.70 km/hr
Age Group: 0/80
Overall: 0/1729
Performance: Good
Wind: Strong
Course: Circuit, around country roads. Some rolling hills, but no major hills.
Road: Smooth Dry Cadence:
Turns: Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 07:20
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
02:25:43 | 21.08 kms | 06m 55s  min/km
Age Group: 0/80
Overall: 0/1729
Performance: Below average
Course: Out, two loops of Whirlpool Campus, and back. One up hill at the beginning and then down that at the end.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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

2011-08-20 9:20 AM

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Subject: Ironman 70.3 Steelhead
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