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Ironman 70.3 Syracuse - Triathlon1/2 Ironman

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Syracuse, New York
United States
55F / 13C
Total Time = 5h 05m 19s
Overall Rank = 88/
Age Group = 30-34
Age Group Rank = 6/
Pre-race routine:

I was designated to wave 11 - the last wave, starting 1 hour after transition closed. I took the opportunity to relax in the car with heat!! I headed to the start around 15 min prior to wave 11 start.
Event warmup:

not much - performed a couple "dolphin" jumps to acclimate to the water temps.
  • 34m 48s
  • 2112 yards
  • 01m 39s / 100 yards

I am at a loss on my swim time. This seems slow for me based on what I do in training. I felt completely comfortable throughout the swim. I can definitely tell a difference in OWS since I have practiced much more this year.
What would you do differently?:

not sure??
Transition 1
  • 04m 18s

This was a long, COLD transition. The run from the beach to T1 was at least a 1/4 mile. My feet and hands were completely numb, so I fumbled a bit putting on my shoes. Compared to other in my vicinity, I fared pretty well.
  • 2h 42m 18s
  • 56 miles
  • 20.70 mile/hr

When I started my garmin prior to the swim, the HR zone was inaccurate. I figured it would work itself out. Well, I was incorrect. My HR zone was completely off, so my bike/run would be on RPE. I felt great, so pushed pretty hard. The first 12 miles of the course are all up hill. I have trained plenty of hills this year so I knew I could handle these just fine. I kept a steady, hard effort for the entire course. Starting in the last wave made me feel like a rock star, because I was flying by bikers like they were standing still throughout the course. I was shooting for a 2:45 split, so happy with my effort.
Transition 2
  • 01m 23s

All business here.
  • 1h 42m 32s
  • 13.1 miles
  • 07m 50s  min/mile

The run has been my weakness since starting triathlons. Since IMAZ 2010, I have focused hard on running consistently. It has definitely paid off. I came off of the bike feeling great, which does speak volumes of my bike fitness compared to previous years. I settled into a comfortable pace and saw my avg pace was 7:30 - this was a good sign as I planned to avg an 8 min/mile. I did not preview this course, so I did not know what to expect. After the first turn, I was surprised with a long, steep grade. After the first hill, it leveled out, then another incline arrived around the next corner. Through all of the incline, I just kept a steady effort. After all of the climbing, my pace was right around 8 min/mile. I knew I could keep this effort for the rest of the run. After finishing the second set of hills, I pushed the effort - especially the last 2 miles. My goal was 1:45 and came in a 1:42
Post race
Warm down:

found my wife, grabbed some food, and waited to see my ag place to see if I was close to a vegas slot - no luck. Only 2 slots for my AG!!! - oh well

Event comments:

This was a well organized, well supported, beautiful venue. The bike course was tough, but made up for the difficulty with incredible scenery. There were supporters throughout the entire bike and run course. The town really came out in numbers to support this event. Highly recommend!!

Last updated: 2011-03-30 12:00 AM
00:34:48 | 2112 yards | 01m 39s / 100yards
Age Group: 10/
Overall: 0/
Performance: Average
Suit: desoto T1
Course: rectangular
Start type: Run Plus: Waves
Water temp: 62F / 17C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 04:18
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:42:18 | 56 miles | 20.70 mile/hr
Age Group: 8/
Overall: 0/
Performance: Good
Wind: Some
Course: rectangular
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:23
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:42:32 | 13.1 miles | 07m 50s  min/mile
Age Group: 8/
Overall: 0/
Performance: Good
Course: rectangular with 2 loops
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
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

2011-09-18 7:01 PM

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United States Military Academy
Subject: Ironman 70.3 Syracuse

2011-09-19 4:02 PM
in reply to: #3691361

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Kirkwood, Mo.
Subject: RE: Ironman 70.3 Syracuse
VERY nice Chris!!!!
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