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Ironman 70.3 Busselton - Triathlon1/2 Ironman

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Busselton, Western Australia
Triathlon Western Australia
22C / 72F
Total Time = 5h 04m 16s
Overall Rank = 253/1593
Age Group = 40-44
Age Group Rank = 41/174
Pre-race routine:

no breakfast just coffee and then sipped water then had two gels and a electrolyte 5-10 min before the wave start.
Event warmup:

none - was running to get to the start line in time
  • 41m 55s
  • 1900 meters
  • 02m 13s / 100 meters

Bad swim due to weather conditions - I was blown all over the course. No drafting. More just survive then anything else. Swam 2.3km overall. What a disaster!
What would you do differently?:

Not swim in those conditions again!
Transition 1
  • 02m 53s

All good.
What would you do differently?:

  • 2h 20m 55s
  • 90.1 kms
  • 38.36 km/hr

Great ride - felt solid all the way. Maintained average watts and smiled the whole time. Did feel some cramps in the hammies when i got out of the saddle after cornering. Took 4 Electrolyte tablets. 400mls of Hammer Perpetuem , 2 Hammer Gels and 1200ml Water.
What would you do differently?:

Transition 2
  • 02m 8s

Perfect T2 for me - passed 5 people on the running dismount !
What would you do differently?:

  • 1h 56m 23s
  • 21.1 kms
  • 05m 31s  min/km

after 2km I knew I was in trouble again with Quad cramps. By the 6th kilometre I was in cramp hell. Ate more Electrolyte tablets but nothing happened. I was forced to walk. This made me want to quit and I decided to walk off the course. As I did a mate saw me and told me to grow some balls and finish the race, even if I had to walk it. Decided he was right and managed to shuffle and walk my way to the finish line after 2 more painful laps. Decided I would run home at the 19km mark and held a 4:30/km pace for that kilometre until my legs decided to totally shut down. At this point I had a course marshall ask me if I needed assistance as he could see it was over for me and I told him that I was fine and I would get to the finish line. It felt great to hit the final chute !! Muffins and Choc milk nom nom nom
What would you do differently?:

I need to work my Gluteus - I found out post race that my Gluteus were fresh as daisies as I don't use them cycling (which is wrong as they should contribute 50% of your cycling power). If I don't start firing my gluteus I'll forever get quad cramps on the run unless i ride extremely slow (hence why i didn't cramp so badly at the Ironman). And those that no me will know that I hate riding slow.
Post race
Warm down:

Stretched and ate everything

What limited your ability to perform faster:


Event comments:

Love this race

Last updated: 2011-10-19 12:00 AM
00:41:55 | 1900 meters | 02m 13s / 100meters
Age Group: 75/174
Overall: 647/1593
Performance: Below average
Swam 2.3km
Suit: Yes - full
Course: Parallel to the beach 200m out from shore.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: High
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Average Navigation: Bad
Rounding: Bad
Time: 02:53
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:20:55 | 90.1 kms | 38.36 km/hr
Age Group: 9/174
Overall: 77/1593
Performance: Good
HR Average - 144bpm 217 watt average
Wind: Headwind
Course: Out and back - 2 x 45km
Road: Smooth Wet Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:08
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:56:23 | 21.1 kms | 05m 31s  min/km
Age Group: 71/174
Overall: 519/1593
Performance: Below average
7km - 33:22 14km - 39:11 21km - 43:06
Course: 3 x out and back
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? No
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

2012-05-07 6:51 AM

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Subject: Ironman 70.3 Busselton

2012-05-07 7:13 AM
in reply to: #4194274

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Extreme Veteran
Subject: RE: Ironman 70.3 Busselton

I love that you still love this race even though things didn't go exactly to plan for you. Kudos that you kept kicking on. Do you look back now and think there's no way I could have walked off course?

I too am a non glute firing rider. I have to concentrate so hard to engage them, it's incredibly easy to forget. Looking forward to seeing your progress on this.

2012-05-08 5:30 PM
in reply to: #4194274

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Subject: RE: Ironman 70.3 Busselton

Great effort mate, with the conditions and your glutes.

Proud that you stuck to it and didn't walk off the course. 

And at least you now know what causes the cramps!!

Not sure if my glutes fire when I'm cycling but they definitely don't when I'm running - but then again, I don't run or cycle anywhere near as quick as you so maybe I'm safe

Enjoy the off-season, get the glutes firing and come back next year even quicker!!

2012-05-16 12:45 AM
in reply to: #4194274

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Perth, Australia
Subject: RE: Ironman 70.3 Busselton

Great race - well done on finishing after such a tough run and swim. Awesome bike time!

If it makes you feel better, your run/walk pace is still much faster than my actual run pace LOL.

Looking fwd to seeing you get those glutes sorted and come back even stronger next season.

I hope you enjoyed those Whoppers!

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