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Ironman Lake Placid - TriathlonFull Ironman

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Lake Placid, New York
United States
World Triathlon Corporation
80F / 27C
Total Time = 12h 49m 25s
Overall Rank = 845/2273
Age Group = 40-44
Age Group Rank = 169/393
Pre-race routine:

Breakfast: OJ, English Muffin w/ PB, Banana, Oatmeal w/Brown Sugar (Comfort Inn opened their breakfast buffet at 4AM for us IM-ers :) ). Took shuttle @5AM from Lot A across street from CI. Packed 2 bottles 3x concentrate Infinit for bike, a Gatorade bottle with 1x mix for Aero Bar and my morning bag w/ Wetsuit, cap, 2x prs goggles, HammerGels and shorts/shirt to change.
Event warmup:

Stretches and long walk to to special needs area and back.
  • 1h 25m 42s
  • 4224 yards
  • 02m 02s / 100 yards

Start was like a rugby scrum.. no open water.. just bodies. Took some time to get clear and even so ran into traffic. Some guy got in trouble by the second buoy and everyone stopped to let Lifeguard assist. Ended up 20' off the lane and was getting pummeled.. goggles knocked of 2x. .thankfully had put cap on over bands or would have been a problem. For Second loop swam 15' to left of lane was better except for the turn around where ppl had stopped. Never had any doubt of finishing, no leg cramps (my biggest worry). Used the wetsuit strippers at end.
What would you do differently?:

Maybe start farther left/right and get more physical? Hard to say as my collegiate swimming buddy only beat me by 12mins and he got beat up pretty bad trying to swim the lane. Definitely need to work on my overall swimming speed.
Transition 1
  • 08m 4s

Used the wetsuit strippers which helped alot! Got Bike bag and volunteer dressed me (shoes, socks, racebelt, sunscreen) and I put on the helmet glasses and glide.
What would you do differently?:

Nothing. Thought was a perfect T1 for me.
  • 6h 32m 25s
  • 112 miles
  • 17.12 mile/hr

I took De De's advice "If you feel tired after the first loop then you went too hard".. and kept a training-level effort on the first loop. Hit 48mph on the long downhill :O.. was in aero for most of the moderate climbs/flats/downhill but the steeper climbs sat up and was in at/near my lowest gear.
Had one bottle 3x Infinit and worked perfect or loop 1. Would grab water at aid station and mix either in the trash zone or on way if not ready and keep water in downtube bracket. At special needs I had second bottle of 3x Infinit that I swapped out. Took 3 S-tabs, 7 24oz bottles Infinite + 24 oz water, cpl bananas. Would be passed on ascents but desents I was balls out fast. Last 10 miles of hills were a bit challenging. Never had to go to potty.
What would you do differently?:

Need to work on ascents.. strengthen legs.
Transition 2
  • 07m 52s

Volunteer grabbed my bike and was heads up to know I needed my Garmin. Ran in went to potty (stomach felt bloated) and got Run bag and into tent. Did not have a helper except to repack bag. Hydration Belt, shoes/socks cpl Gels in my Tri Top and out.
What would you do differently?:

Did not really need the filled bottles on belt as aid stations had everything I needed x10.
  • 4h 35m 22s
  • 26.2 miles
  • 10m 31s  min/mile

Felt a bit bloated off bike and hit potty several times on first loop (mostly gas.. but didn't want to chance it and be "that guy"). Started out pretty good pace but tapered off on the return hillies (which I ran the first loop). Legs still felt good.. and no cramping!!! Hit every aid station and got water, ice, energy drink.. later on got broth and sponges. Had 3 S-Tabs and 2 Power Gels from my belt. Feet felt like blistering. Second loop I walked past most aid stations and up the long hill at end. Finished strong.
What would you do differently?:

More calories/ Gels? Socks used were too thick and absorbed too much moisture (dumping water/ice down jersey) causing bad blistering to toes/feet.
Post race
Warm down:

Got soem Choc Milk from the raceers lounge and soem lite snacks. Family was waiting for me on outside so changed and went out there to wait for other finisher friends. Had two large blisters on my toes lanced in the MedAid tent. Son stepped on my foot and toenail peeled off *OUCH*.

What limited your ability to perform faster:

GI Issues on run, hill training on bike, some more longer run traing?

Event comments:

The level of organization exceeded my expectations. All volunteers were professional and kept me going at each stage. I was blown away at the finish when a volunteer walked me to get my medal, blanket, picture, food.. all the while asking and reasking if was ok / needed assistance from medical. I felt like there was no excuse other than my own ability for completign the race.

Last updated: 2011-08-07 12:00 AM
01:25:42 | 4224 yards | 02m 02s / 100yards
Age Group: 372/393
Overall: 1922/2273
Performance: Average
Suit: Yes
Course: (2) Loops of Mirror Lake w/ 50' run on shore for second loop.
Start type: Deep Water Plus: Shot
Water temp: 74F / 23C Current:
200M Perf. Bad Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 08:04
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
06:32:25 | 112 miles | 17.12 mile/hr
Age Group: 237/393
Overall: 1171/2273
Performance: Average
Wind: Some
Course: First half was mostly downhill and second half uphill.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 07:52
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Average
Racking bike
Shoe and helmet removal Average
04:35:22 | 26.2 miles | 10m 31s  min/mile
Age Group: 169/393
Overall: 845/2273
Performance: Average
Course: 2x Loop in out of Lake Placid. Run out was more downhill, return uphill with steep climb just into town and a 2 mile out/back around Mirror Lake runs by Special Needs.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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

2012-07-25 3:59 PM

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Subject: Ironman Lake Placid
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