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Ironman World Championship 70.3 - Triathlon1/2 Ironman

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Henderson, Nevada
United States
World Triathlon Corporation
100F / 38C
Total Time = 5h 58m 19s
Overall Rank = 1138/2100
Age Group = M45-49
Age Group Rank = 104/138
Pre-race routine:

Came out to Vegas a few days early (Tuesday) in part for some down time away from work, and to try and acclimate. Succeeded a bit on both. Diet wasn't the best, but no GI issues during the race. Ran a bit farther than planned on Wednesday, about 6 miles, but I don't think it hurt too much. Gave me confidence that the achilles tendon would hold up.
Event warmup:

About 5 minutes of swim warm up, one thing that was kind of fun was sitting on the bridge footers before the start.
  • 35m 47s
  • 2112 yards
  • 01m 41s / 100 yards

As expected, this was a fast field. I only saw a couple white swim caps, which was the wave in front of me. I thought for a bit that yellow was the wave ahead, but oops, that was the last wave, behind us, catching me. They were M18-29, so that's some consolation aren't they the fastest at that age for swimming?
There were a few areas where I couldn't get into open water. I need to be more assertive; I usually stop and let them get some distance. This crowd was serious, and they weren't getting out of anyone's way.
What would you do differently?:

Breathing pretty much turned into every stroke. Not sure if this was good or bad, or an indication of how hard I was pushing it. Maybe start closer to the front, at least for local courses.
Transition 1
  • 04m 57s

There was a LONG run between swim exit and entering transition area. Part of the run was on pavers, the other on grass. Was a bit nervous I'd tweak an Achilles, since I've been running with heal cushions and orthotics. But everything held together. Another "sterile" transition policy; everything goes in the bike gear bag when leaving transition. One new thing was arm cooling sleeves. Since they're not allowed for the swim, had to put them on either while riding, or at T1. Decided to play it safe and eat the time. About a minute or so, but I'll take that over crashing.
What would you do differently?:

Not much. Though I do need to work on a better shoe strap system; one of the rubber bands came out of the shoe loop.
  • 2h 55m
  • 56 miles
  • 19.20 mile/hr

Need to figure out the Garmin Edge thing with "multiple" devices being detected. The Edge kept posting that, and I think it was dropping my devices as a result. Very frustrating, I fiddled with it for a few minutes, and decided to just leave it alone. Eventually it seemed to work OK, though it did drop my my HRM again. Fortunately the 310xt was fine the whole time, so the data was recorded.
Tried to keep the power in on the downhills, and limit in the climbs. Kept leap-frogging a couple bikes, I'd pass them on the descent, they'd pass me on the climbs. NP was 184, avg power 175, where other rides np has been somewhat higher percent-wise over avg power. I think that means a more consistent power, and less physically demanding. I was going for about 70% of FTP, came in a little lower at 62%, but np was 65%. The high-power alert on the 310XT worked nice also, as a reminder on the hills to back it off. I ended up going faster than my reverse-engineered calculations figured for the power, but looking at the average speed with 15 miles to go, and knowing I had a long climb ahead, just figured I'd stick with the power plan.
What would you do differently?:

Not much.
Transition 2
  • 03m 27s

They had bike wranglers, something I'd never experienced. Very nice! Handed the bike off to someone, ran in to T2 with helmet, bare feet, and got my run gear bag. Decided to stay no-socks, though I stuffed a pair in my pocket just in case. Quick smear of body glide on the feet, and I was off. Probably should have gotten more sunscreen, but didn't burn too bad.
  • 2h 18m 58s
  • 13.1 miles
  • 10m 37s  min/mile

Don't let anyone sell you on "dry" heat. Hot is hot. Coming from the east coast, I figured the hot runs I've down with more humidity would help, maybe they did, maybe not enough. Maybe I also need to accept that hotter weather slows me down. But considering the heat, maybe a 9:00 or less pace isn't reasonable for me at my age and level of fitness.
What would you do differently?:

Not much.
Post race
Warm down:

Felt the worst I've felt after a race. Stayed in the food tent (that had AC!) for about 20-30 minutes, which helped a lot. After about 20 minutes, walked around a bit, then got a post-race massage, which helped with the leg cramps.

What limited your ability to perform faster:

Heat, and the ability to withstand it. Since Eagleman in June, I've run slower in each race; 9:00, then 9:30, then 10:30 pace in EM, Rhode Island, and Vegas. However each course was either hotter or hillier, or both, than the previous course. Leading up to this race, I've had Achilles tendon issues, and/or posterior tibial issues, so running was pretty limited.

Event comments:

This was my fourth IM brand race, and being a World Championship and all that, this one had more production than the others. Overall things were well organized, however being one of last waves to go, some of the aid stations were running out of ice. Not good in that kind of heat. I don't know if it was by chance, but most aid stations had a garden hose and nozzle set up to spray people down. That was a life-saver for me.

Last updated: 2012-07-16 12:00 AM
00:35:47 | 2112 yards | 01m 41s / 100yards
Age Group: 73/138
Overall: 959/2100
Performance: Good
Suit: nope
Course: Big rectangle with right turns
Start type: Deep Water Plus: Waves
Water temp: 84F / 29C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 04:57
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:55:00 | 56 miles | 19.20 mile/hr
Age Group: 82/138
Overall: 931/2100
Performance: Good
Wind: Some
Course: More or less an out and back, with 15 miles tacked on the end. Pretty hilly, with some nice long downhill sections. And was it me or was there a headwind outbound AND inbound?!?!
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 03:27
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike
Racking bike
Shoe and helmet removal Good
02:18:58 | 13.1 miles | 10m 37s  min/mile
Age Group: 0/138
Overall: 0/2100
Performance: Good
Course: Three loops, of hot, hilly, sunny torture. Interesting transition through the spectating area, providing many spectator options.
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

2012-09-11 12:27 AM

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Extreme Veteran
Media, PA
Subject: Ironman World Championship 70.3

2012-09-11 1:04 PM
in reply to: #4404969

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Bedford, MA
Subject: RE: Ironman World Championship 70.3
Nice job with the heat and hills. I think this was the hardest race I've done, with the heat and higher than usual humidity. I also agree that that air in the food tent was nice - going back into the furnace wasn't all that fun!
2012-09-14 10:59 PM
in reply to: #4404969

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Extreme Veteran
Subject: RE: Ironman World Championship 70.3

Nice job executing your plan.  It was really tempting to give chase on the bike towards the beginning when everyone was going hard.

And yes, I thought I felt a headwind both directions too. Yell

2012-09-16 11:07 AM
in reply to: #4404969

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Extreme Veteran
Media, PA
Subject: RE: Ironman World Championship 70.3

Thanks, mentally for me I think Rhode Island was tougher, I think I pushed it too hard on the hills there and by the time I was running the course, I was wiped.  While this one was slower than RI, it was 10 deg hotter, and the elevation was about 2000 ft higher, so that didn't help either.

I'm going to read up on training with power some more, and look at aerobic decoupling as well as try to establish a power curve for temperature and elevation; basically what we call Density Altitude in aviation; it accounts for temperature and absolute pressure, to give you an altitude that is probably closer to what the body "feels".

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