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Ironman 70.3 Pocono Mountains - Triathlon1/2 Ironman

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Stroudsburg, PA, Pennsylvania
United States
Philadelphia Triathlon, LLC
50F / 10C
Total Time = 4h 36m 2s
Overall Rank = 218/1885
Age Group = M45-49
Age Group Rank = 16/130
Pre-race routine:

WTF? Stayed at hotel in Bethlehem, PA. About 45 minute drive. Started with flat tire on Rte 33. Traffic jam at T2/shuttle site resulted in me rushing to get to the buses, forgot gels and water bottles. Bike had no bottles.
Event warmup:

Non to speak of; TT start, I figured I'd be in traffic the first few miles anyway.
  • 00m
  • 0 yards
  • / 100 yards
Transition 1
  • 00m
  • 2h 51m
  • 56 miles
  • 19.65 mile/hr

Wet weather made it interesting. Some sections were still kind of rough, though MTB skills kicked in.
What would you do differently?:

Leave water bottle with bike if racking the night before. Also stuff gels in tool bag the night before, or consider bento box
Transition 2
  • 06m 42s

Decided to wait for a porta potty, since I figured the first station would have lines. Didn't work out that way. Probably cost me 3-4 minutes
What would you do differently?:

Just start running
  • 1h 38m
  • 13.1 miles
  • 07m 29s  min/mile

Starting off, had too much fluid in my stomach, could feel it bubbling around. Some abdominal cramps as well, that cleared up. Starting pace was pretty comfortable, mid-6's to low 7's, passing many people. Thought I might bonk, but decided to see how far it would go. Around mile 6, started cramping in the legs. Backed it off to high 8's, cramping subsided. Played around with the cramp threshold. Took gels and bananas at aid stations, and rinsed down with water. On the way back in, opened up the strides, battled cramps right up to the end
What would you do differently?:

Figure out what causes cramps, and train appropriately.
Post race
What limited your ability to perform faster:

Cramps. Maybe get a tri bike?

Last updated: 2011-02-28 12:00 AM
00:00:00 | 00 yards | / 100yards
Age Group: 0/130
Overall: 0/1885
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:
02:51:00 | 56 miles | 19.65 mile/hr
Age Group: 31/130
Overall: 0/1885
Performance: Good
Wind: Little
Course: Mostly rolling hills with a few small climbs. Early fall in the Poconos can go many different ways; warm and humid, cool crisp and clear, or cold and rainy. We got #3. A recently eviscerated skunk, and lots of acorns made the course more interesting.
Road: Rough Wet Cadence: 67
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Drinks: Just right
Time: 06:42
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:38:00 | 13.1 miles | 07m 29s  min/mile
Age Group: 16/130
Overall: 0/1885
Performance: Good
Course: Pretty basic out and back. Turn around seemed longer than the mid-point.
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

2011-10-04 8:57 PM

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Extreme Veteran
Media, PA
Subject: Ironman 70.3 Pocono Mountains
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