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Ironman World Championship 70.3 - Triathlon1/2 Ironman

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Henderson, Nevada
United States
World Triathlon Corporation
90F / 32C
Total Time = 4h 51m 36s
Overall Rank = 296/1575
Age Group = M35-39
Age Group Rank = 56/
Pre-race routine:

check the bike over, got nutrition ready, just loved all the international athletes, saw some Navy buddies, tried to stay relaxed. Ate a banana, bagel with PB, endorolytes, and washed it down with two cups of coffee and a bottle of HEED. Forgot my HRM watch as I dressed in the dark b4 my buddy came to give me a ride to the start
Event warmup:

Not much other than a little stretching in line 45 minute line before the start. Did maybe 100m swimming and treading over to the swim start line. I got a case of the shivers. The wind was really blowing thru the bridge. I got warm enough once we started.
  • 31m 16s
  • 2112 yards
  • 01m 29s / 100 yards

Just wanted to get the swim over with no mistakes and not expend big energy. I knew that it was going to be a long long day. I was really shocked with how calm the swim was maybe because I wasn't in the lead pack but I had TONS of clear water not a lot of bumping very relaxed
What would you do differently?:

I could have pressed a little more to stay with some good feet but I was on cruise control just gettin' it dun
Transition 1
  • 03m 7s

T1 was at least a 1/2 mile run around the southern edge of the lake into a massive bike rack. I was just thinking about being smooth and not forgetting anything. T1 is pretty fast w/o a wetsuit
What would you do differently?:

  • 2h 40m 32s
  • 56 miles
  • 20.93 mile/hr

with no HRM, it was probably easier to not get into big races with others. I knew that I wanted to run fast and that the day wasn't going to be won on the bike but it sure could be lost. I really enjoyed the bike until about the 45 mile point when my neck really cramped up.
What would you do differently?:

Train more in the aero position. More volume would always help but not realistic
Transition 2
  • 01m 40s

Nice the volunteers racked my bike
What would you do differently?:

nothing the shoes and socks went on really smooth
  • 1h 35m
  • 13.1 miles
  • 07m 15s  min/mile

tried to keep myself in control. Hold, hold, hold, hold, hold, hold, race
What would you do differently?:

This is the way to race a tough race
Post race
Warm down:

collapsed into the arms of two volunteers - into a chair - chug a bottle of water - then to the massage tent - pick up Heather and the kids jump in the car and drive 5+ hours back to camarillo

What limited your ability to perform faster:

Training volume and heat acclimitization

Event comments:

M dot - world champs - definately a bucket list for me

Last updated: 2011-08-17 12:00 AM
00:31:16 | 2112 yards | 01m 29s / 100yards
Age Group: 37/
Overall: 0/1575
Performance: Average
Suit: Navy Tri Suit
Course: Out and back in Lake LV
Start type: Deep Water Plus: Waves
Water temp: 80F / 27C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 03:07
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:40:32 | 56 miles | 20.93 mile/hr
Age Group: 54/
Overall: 342/1575
Performance: Good
Wind: Little
Course: 10/40 is my description of the first 2/3 - out and back with tons of rollers either going 10 mph or 40 mph. Rode and watched a buddy who I knew was a smarter rider than I was - he helped me focus on keeping the ups under control and hammering the downhills. The last 1/3 was downhill until the last 3 miles that were up into T2
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:40
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike
Shoe and helmet removal Good
01:35:00 | 13.1 miles | 07m 15s  min/mile
Age Group: 56/
Overall: 298/1575
Performance: Good
Course: Up and down with very little flat
Keeping cool Average Drinking Just right
Post race
Weight change: %Yep
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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] 5

2011-09-12 11:37 PM

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Subject: Ironman World Championship 70.3
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