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ESI Ironman 70.3 Augusta - Triathlon


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Augusta, Georgia
United States
80F / 27C
Precipitation
Total Time = 6h 23m 36s
Overall Rank = 1835/2950
Age Group = 55-59
Age Group Rank = 41/70
Pre-race routine:

Check in and bike set up on Saturday. Woke Sunday at 4:45, ate bannana and Power endurance bar. Parked near T area and set up area. Learned that my age group was in Wave 3 instead of the usual Wave 18 or so. Happy bout the early start.
Event warmup:

The venue really didn't allow for much warmup except stretching and visualizing.
Swim
  • 29m 19s
  • 2143 yards
  • 01m 22s / 100 yards
Comments:

Nice going in Wave 3 but still seemed like a lot of traffic in first 300 meters.
What would you do differently?:

Pushed a little harder.
Transition 1
  • 03m 53s
Comments:

Probably 400 yards from swim exit to T area. Used wetsuit puller which helped. Sat down to put bike shoes on. All good. Even remembered to transfer Garmin to bike.
What would you do differently?:

Could have gotten into shoes on bike. Set up pedals with rubber bands.
Bike
  • 2h 48m 38s
  • 56 miles
  • 19.92 mile/hr
Comments:

Felt good on the whole ride and passed some AG's near the end. I was passed by many faster males in later Waves but tried to keep average speed around training speed. Drank 2 bottles of Infinite and 1.5 bottles of water given at water stops. Had 2 Expresso Hammer Gels.
Transition 2
  • 02m 16s
Comments:

Sat down to put socks on
Run
  • 2h 59m 30s
  • 13.14 miles
  • 13m 40s  min/mile
Comments:

This run was a disaster for me. Started out first 2 miles steady at 9:30 and felt comfortable. Then my stomach started hurting and lost some contents. Walked a little and legs started burning. Went to a 4:1 run walk for a couple of miles which slowly deteriorated. Drank a cup of water and coke at each water stop but the humidity was very high and I was sweating heavily. By mile 10 I was only going 1:1 run/walk and feeling a bit dizzy at the end of each run segment. Finally ran in the last .3 miles but just about dropped at the finish. Must have been dehydrated and low blood sugar.
What would you do differently?:

Look for a better nutrition and hydration strategy for run. Longer training runs would have helped me deal with the heat. Wear compression socks on lower legs which I forgot.
Post race
Warm down:

Lay down, drank 1 water and 1 IM sport drink.

Event comments:

Rain and long food lines were a drag at the end. Finishing area was packed with 3000 participants and others.




Last updated: 2011-04-09 12:00 AM
Swimming
00:29:19 | 2143 yards | 01m 22s / 100yards
Age Group: 31/70
Overall: 70/2950
Performance: Good
Suit:
Course: Straight downstream to T area. Nice current.
Start type: Deep Water Plus:
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding:
T1
Time: 03:53
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:48:38 | 56 miles | 19.92 mile/hr
Age Group: 21/70
Overall: 960/2950
Performance: Good
Wind: Little
Course: Mostly flat with some rolling hills.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:16
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
02:59:30 | 13.14 miles | 13m 40s  min/mile
Age Group: 41/70
Overall: 1835/2950
Performance: Bad
Course: 2 loops of downtown August streets.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
Evaluation
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] 4

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2011-09-26 3:28 PM

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Veteran
149
10025
Charlotte, North Carolina
Subject: ESI Ironman 70.3 Augusta


2011-09-26 3:51 PM
in reply to: #3701020

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Pro
5123
5000100
Canandaigua NY
Subject: RE: ESI Ironman 70.3 Augusta
Great job getting finished considering the nutrition issue!  Your swim and bike was awesome thought!  Congrats!

You'll figure the nutrition out before IMFL!!

2011-09-26 3:56 PM
in reply to: #3701020

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Champion
7136
5000200010025
Knoxville area
Subject: RE: ESI Ironman 70.3 Augusta
Good job out there. The run was VERY tough when it started heating up.
2011-09-26 9:32 PM
in reply to: #3701020

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Royal(PITA)
14270
50005000200020001001002525
West Chester, Ohio
Subject: RE: ESI Ironman 70.3 Augusta
Great work out there.  Wise to continually adjust the run to wgat the body needed.
2011-09-27 6:55 PM
in reply to: #3701020

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Master
1517
1000500
Raleigh
Subject: RE: ESI Ironman 70.3 Augusta
Nice job adjusting to the situation! Get some long workouts in and nutrition during them as if you were racing. 
2011-09-27 7:05 PM
in reply to: #3701020

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Expert
977
500100100100100252525
Subject: RE: ESI Ironman 70.3 Augusta

Great bike and swim.  Way to tough out the run!  I did the same thing and had issues at the start of the run.  Started out too fast and the stomach started feeling terrible.  Eventually it got better but I was wondering there for a while.

See you at IMFL.

Duane



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