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Ironman 70.3 Lake Stevens - Triathlon1/2 Ironman

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Lake Stevens, Washington
United States
World Triathlon Corporation
60F / 16C
Total Time = 5h 11m 42s
Overall Rank = 164/1017
Age Group = 35-39
Age Group Rank = 20/113
Pre-race routine:

Up at 4:15. Didn't sleep much the night before but mainly due to noise next to interstate.

Had 3 packets of bananas and cream oatmeal along with some water in the hotel.

Got to the transition area at 5:45 and started setting up my transition area with shoes in front of bike, helmet and race belt on aero bars. Running shoes were underneath crank on bike. Put water and nutrition on bike.

Event warmup:

didn't get into the water to swim warm up wise. just did circles with my arms.
  • 34m 56s
  • 2112 yards
  • 01m 39s / 100 yards

Got into a really good rhythm swimming and slowed down a little bit towards the end to conserve a little bit of energy. I felt good passing people that started in waves ahead of me. I was expecting closer to 38 minute swim.
What would you do differently?:

I would swim a little bit more aggressively by trying to hop from one draft to another draft.
Transition 1
  • 01m 57s

Good T1 for me. I haven't practice this much but by far I did better than in the last 2 events I have done. I was pretty far back to run out with my bike but I guess I didn't have to attempt to run in very far with my shoes on. I can't run barefoot so it is tough running in biking shoes.
What would you do differently?:

Get better at stripping suit off. Sit down to put shoes on instead of trying to stand as I think it would be quicker for me.
  • 2h 52m 35s
  • 56 miles
  • 19.47 mile/hr

I was not expecting to be this fast on the bike considering I drove the course the day before and was a little freaked out by all the hills but with everyone out on the road in front of me, it was a huge physiological factor while climbing those hills. Towards the end I started having a few issues with getting into the big ring so I stayed in the middle ring for the last 5-6 miles.

What would you do differently?:

I don't think there is much I would change on the bike. I met my goal of being in under 3 hours. I've only been biking for 14 months so I don't think I did super bad.
Transition 2
  • 01m 55s

Started trying to put shoes on while standing but decided to sit down and do it faster. Overall happy with T2 as it was faster than prior races.

I was mentally preparing for T2 with about a mile left on the bike.
What would you do differently?:

Buy the shoe laces you don't have to tie. Put my shoes up front next to my bike shoes instead of under the crank.
  • 1h 40m 19s
  • 13.1 miles
  • 07m 40s  min/mile

I started out just fine on the run. Tight left Achilles and frozen feet kept me from running much faster until they loosened up. Turns out running faster wouldn't of helped a whole lot anyways as I slowed down on the second half with IT band issues coming up.

I got asthma on the first part of the run and had to use my inhaler. Strange that I needed to but I felt it coming on so I took care of before I started to have issues.
What would you do differently?:

Figure a better shoe and sock situation as I have been getting blisters/hotspots with the combination I am using now. Also need to figure out how to keep my IT band from flaring up so much.

Post race
Warm down:

Ate some food, got my bike and put in the car and left

What limited your ability to perform faster:

Achilles tendon, frozen feet, IT band issues.

Event comments:

Had one ironman staff yell at us for using the porta potties that were supposedly suppose to be locked but they weren't. I got to the front of the line and this ironman staff came over and actually yelled. He ended up letting the people who had been standing in line 15 minutes use them. They should of put padlocks on them and had them clearly marked otherwise. Rope them off. He was the same guy directing people to get down onto the docks. Almost yelling and like he didn't enjoy being there it seemed.

Post race activities were not all that great I felt as the food tent was very small and the area to sit and eat was small too.

I would enjoy doing this race again to see if I could better my time as well as to enjoy the bike course as it was fun going down those hills. Hopefully if I do it again, the roads will be dry.

There have been people complaining that the bike course was not biker friendly as it is not closed course but I didn't have any issues with any of the cars on the road. Maybe they have stepped up patrols more than in the past and have done a better job notifying the locals that a race is there.

Profile Album

Last updated: 2012-06-12 12:00 AM
00:34:56 | 2112 yards | 01m 39s / 100yards
Age Group: 37/113
Overall: 335/1017
Performance: Good
Suit: Vortex 3
Course: Course was marked with underwater cable that I followed pretty closely only getting off track 2 times. It was great to be able to swim mostly straight which probably really helped my swim time.
Start type: Deep Water Plus:
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Average
Time: 01:57
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
02:52:35 | 56 miles | 19.47 mile/hr
Age Group: 28/113
Overall: 208/1017
Performance: Good
Average HR for overall race was 164. HR was up in the beginning on the bike but got down around mile 5-7
Wind: Little with gusts
Course: Bike course was hilly with one part requiring the my smallest ring (triple) and lowest gear.
Road: Smooth Wet Cadence: 97
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:55
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
01:40:19 | 13.1 miles | 07m 40s  min/mile
Age Group: 20/113
Overall: 164/1017
Performance: Below average
Course: Slight hill mile 1. Mile 2 also seemed to be a slight uphill too. I can't recall mile 3 but believe it went downhill some. Mile 5-6 had uphill in it with descending as well to the turnaround. The course was sloped quite a bit and tried to run more in the middle of the road to get away from the slope as it got worse towards the edge of the road.
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: Below average
Race evaluation [1-5] 4

2012-07-16 5:16 PM

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Subject: Ironman 70.3 Lake Stevens

2012-07-16 11:45 PM
in reply to: #4314654

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Extreme Veteran
Spokane, WA
Subject: RE: Ironman 70.3 Lake Stevens
Sounds like tough race conditions with the weather and all, but you killed it! Great run split after a speedy bike on all those hills!
2012-07-19 9:04 PM
in reply to: #4315170

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Subject: RE: Ironman 70.3 Lake Stevens
Hey thanks.  Fun times and I actually am planning on doing it next year as well because I liked the bike course that much.  The rolling hills were great for me since we tend to have those around here as well.
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