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Ironman 70.3 Singapore - Triathlon1/2 Ironman

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Hi-Tri Pte Ltd.
30+C / 86F
Total Time = 5h 25m 58s
Overall Rank = 208/
Age Group = 40-44
Age Group Rank = 36/
Pre-race routine:

Had two power bars and lots of sports drink to try and start the hydration. Gel 30 minutes before the start
Event warmup:

Quick swim to roll the arms over and some stretching on the beach while waiting for the wave start.
  • 40m 52s
  • 1900 meters
  • 02m 09s / 100 meters

The first part of the swim was quite good but we very quickly came up upon the slower swimmers from the waves in front. In places there were two people side by side doing breastroke which was somewhat annoying but overall I managed to stay out of trouble. There was also quite a strong current which made rounding some of the bouys a little tricky. Definitely not a swim for someone who is nervous in OWS.
What would you do differently?:

Going to buy some new goggles as these ones always seem to leak in one eye!
Transition 1
  • 02m 8s

Quite a long transition due to the size of the area. They had boards set up on the ground in case it rained and got muddy but this was actually a bit tricky as it was slippery and meant that the slower people blocked the way.
What would you do differently?:

All good.
  • 2h 40m 20s
  • 90.1 kms
  • 33.72 km/hr

So even though the bike would be the strongest one of the three at the moment I made a conscious decision to take it easy. I'd read too much about how the bike really impacts upon the run and I think it was the right thing to do. Having the three loops plus the little 'hill' made it easier to mentally break the course up and I worked harder on the straight sections with the mental promise of resting up the hill or at the hydration station.
Was really happy with the purchase of the water bottle for between the aerobars. Made a big difference being able to constantly sip and it also meant that when I lost a bottle it didn't impact as much. Had a gel each loop and switched to water for the last 15kms to try and clear my stomach before the run.
What would you do differently?:

Now that I've done one maybe I can push a little harder on the bike without compromising the run but I will need to do some more long bricks to fully check that out.
Transition 2
  • 02m 22s

More like hobbling with the bike than running. Was very tight through the groin when I first jumped off and was wondering how long the half marathon was going to feel. Luckily it loosened up when I started the run.
What would you do differently?:

Think I'm going to buy one of those saddles with the cut out middle section and see if that doesn't relieve some of the pressure in the nether regions :)
  • 2h 00m 15s
  • 21.1 kms
  • 05m 42s  min/km

Started the first lap well and ran the first 10kms in 55 minutes. Was pausing at all of the aid stations to sip some water or use the sponges so I was actually running faster than 5:30mins/km which I was happy with. Really started to feel good around 12kms as I'd gotten rid of the stitches by then. Started to slow down about 16kms and as this was only the third time I'd run 21kms before I think that more than anything I couldn't stay mentally focused. I had the goal of going under 2 hours which I achieved if you take out the time I spent kissing my wife and the kids (although secretly I really enjoyed the break). Picked up for the last 1.5kms and actually felt quite physically good which is why I think that I probably didn't push myself hard enough.
What would you do differently?:

Next time the aim would be to run 1:45 so I'll train with that goal in mind and use the experience of this time to push myself harder during the run itsel.
Post race
Warm down:

Hobbled to the sea and had a swim. Was super hot by this stage as was coming up on 2pm so needed a cool down rather than a warm down.

What limited your ability to perform faster:

Mental toughness on the run

Event comments:

I think they had copped some criticism in the past regarding route and organisation. IMO they responded well and everything ran really smoothly on the day. Baggage drop off was excellent, transition check in and briefings all smooth and the course was well marshalled and signed.

Last updated: 2011-06-06 12:00 AM
00:40:52 | 1900 meters | 02m 09s / 100meters
Age Group: 0/
Overall: 0/
Performance: Good
Suit: Tri-suit
Course: Two laps of a n shape with lane ropes the whole way around.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 02:08
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:40:20 | 90.1 kms | 33.72 km/hr
Age Group: 51/
Overall: 269/
Performance: Good
Wind: Some
Course: 3 very flat loops. Only incline was the overpass across the highway. Some of the turns were a little tight but everyone around me was sensible and slowed for those parts. Didn't enjoy the headwind going up alongside the airport but it was nice on the way back :)
Road: Smooth Dry Cadence: 90
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
Time: 02:22
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Below average
Racking bike Good
Shoe and helmet removal Good
02:00:15 | 21.1 kms | 05m 42s  min/km
Age Group: 208/
Overall: 36/
Performance: Good
Course: 3 flat loops through the East Coast Park. Mostly it was one way with only a couple of points where it narrowd. Good amount of hydration stations with sponges at both ends to try and keep cool. A lot of it was shaded but when you came into the full sunlight it felt like there was a flamethrower following you.
Keeping cool Average 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] 5

2012-03-20 2:51 AM

Subject: Ironman 70.3 Singapore

2012-03-20 6:19 PM
in reply to: #4104146

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Spokane, WA
Subject: RE: Ironman 70.3 Singapore
Thanks for the race report and good job on the race. It's still quite cold here so I enjoy reading these reports from warmer parts of the country and world.
2012-03-20 8:44 PM
in reply to: #4104146

Extreme Veteran
Subject: RE: Ironman 70.3 Singapore

Nice job - It was a tough day out there with the heat. I was 5mins further up the road in the same AG.

The swim was bloody aweful. Good job with that time.

I'll post my report later in the week.




2012-03-24 9:42 PM
in reply to: #4104146

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New York
Subject: RE: Ironman 70.3 Singapore

Nice work Robbo.  Looks like you managed the race well and especially with the heat.  I had a few mates doing it and they were all talking about how much hotter it was for the run this year compared to last year.  

Well done!!!

2012-04-25 10:03 PM
in reply to: #4104146

User image

Subject: RE: Ironman 70.3 Singapore

How did I just find your race report...

I love the comment about the run being like a flamethrower following you... Pretty much explains my day right there.

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