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Ironman 70.3 Augusta - Triathlon1/2 Ironman

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Augusta, Georgia
United States
World Triathlon Corporation
70F / 21C
Total Time = 5h 37m 38s
Overall Rank = 1238/3355
Age Group = 40-44
Age Group Rank = 230/507
Pre-race routine:

Woke up really early. Ate bagel & PB. packed up transition stuff. Did #2 4 times.
Event warmup:

Peed in the porta-potty. Peed on the grass. Peed in my wetsuit in line for the start.
  • 25m 39s
  • 2112 yards
  • 01m 13s / 100 yards

Started at the very front. Swam with the swimmers for a bit. Then found myself in no mans land between the swimming gods and humans. Caught up to the stragglers from the wave in front after about 8 minutes. EVERY SWIM SHOULD BE DOWNSTREAM!!!
What would you do differently?:

Transition 1
  • 03m 32s

Great transition. Could have only cut time if I was a faster runner. The run from the swim exit to transition is at least 1/4 mile. This race is a 70.6.
What would you do differently?:

More swim/run training?
  • 2h 54m 2s
  • 56 miles
  • 19.31 mile/hr

This was a full MPH faster than I hoped to go.
What would you do differently?:

Bike fit & flexibility work to help SI Joint issues. Nothing different in the bike. Took in 1200 calories. A little more would not have been a problem.
Transition 2
  • 01m 39s

Couldn't transition much faster.
What would you do differently?:

  • 2h 12m 46s
  • 13.1 miles
  • 10m 08s  min/mile

I had a nice steady, manageable pace going. Unfortunately it was a 10 minute mile instead of a 9 minute mile.
What would you do differently?:

Lose weight. Hard to run fast when you weigh nearly 200 lbs.
Post race
Warm down:

Got beer. Got pizza. Found teammates. Headed out to find my wife. Got my bike. Showered. Headed back out to find my wife again. Got a bandaid for her.

What limited your ability to perform faster:

My weight. I wish that I had been 10lbs lighter and just as strong.

Event comments:

Overall, a well-supported well-run race in a town that welcomed the racers. They got the food tent right. Finish chute was well done. No real entertainment (dj, band?) at the finish. But the organization of the race was impeccably orchestrated. And a downstream swim!

Last updated: 2012-06-11 12:00 AM
00:25:39 | 2112 yards | 01m 13s / 100yards
Age Group: 52/507
Overall: 312/3355
Performance: Good
Suit: Sleeveless
Course: Downstream river.
Start type: Deep Water Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Time: 03:32
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:54:02 | 56 miles | 19.31 mile/hr
Age Group: 204/507
Overall: 1026/3355
Performance: Good
0 to 30.8 miles - 20.3 mph 30.8 to 56 - 18.21
Wind: Some
Course: Gently rolling terrain. Many gentle but extended hills. Never felt that I wanted another gear.
Road: Rough  Cadence: 86
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 01:39
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:12:46 | 13.1 miles | 10m 08s  min/mile
Age Group: 230/507
Overall: 1238/3355
Performance: Average
Pace varied from 9:20 to 10:50.
Course: Two lap super flat zig-zag through Augusta GA - Downtown & Old Town. Bonus (sarc) - You get to see the finish 5 times before the end!
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: Average
Race evaluation [1-5] 5

2012-10-01 1:48 PM

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NOVA - Ironic for an Endurance Athlete
Subject: Ironman 70.3 Augusta

2012-10-01 2:01 PM
in reply to: #4435348

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Fairfax, VA
Subject: RE: Ironman 70.3 Augusta
That's a fantastic time Mike!  Well done - especially on the bike!
2012-10-01 3:09 PM
in reply to: #4435348

New user
Subject: RE: Ironman 70.3 Augusta
Great race.  I'm with you on the weight issue.  I think if I was about about 180 - 185, it would make a huge diffence.  I think that should have the timing mat at the top of the boat ramp and include the long run up to the bike in T1 if for no better reason than I would love to have a very low swim time.  The current and wetsuit are great.  Congratulations on a great time.
2012-10-01 4:26 PM
in reply to: #4435348

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Subject: RE: Ironman 70.3 Augusta

Nice job.  I think my prediction was off by 26 minutes.  What do I win?


2012-10-01 4:28 PM
in reply to: #4435348

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Decatur GA
Subject: RE: Ironman 70.3 Augusta
great job...I'm with you on the weight's a skinny man's sport
2012-10-01 5:55 PM
in reply to: #4435348

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New user
Subject: RE: Ironman 70.3 Augusta
Nice race!  I'd love to be able to swim that fast!

2012-10-01 7:16 PM
in reply to: #4435348

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Smyrna (ATL)
Subject: RE: Ironman 70.3 Augusta
Nice job. Hear you on the lbs, I am 205 and love getting on the skinnys guys turf and getting humbled...Great job and awesome swim.
2012-10-01 7:34 PM
in reply to: #4435348

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University Park, MD
Subject: RE: Ironman 70.3 Augusta

Good job on the HIM time. 

Sounds like you lost a few pounds in the hours and minutes before the start. Convert that to a longer-term strategy and you'll be flying.

2012-10-02 2:37 PM
in reply to: #4435348

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Knoxville area
Subject: RE: Ironman 70.3 Augusta
Great job Mike! You absolutely crushed the swim!
2012-10-04 12:43 PM
in reply to: #4435348

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Extreme Veteran
Greenwood, South Carolina
Subject: RE: Ironman 70.3 Augusta
Nice swim time and good race. I agree on the 70.6 statement.
2012-10-05 11:56 AM
in reply to: #4435348

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Crab Cake City
Subject: RE: Ironman 70.3 Augusta
Congrats on a great race. Also, really nice swim time! I want to do a downstream race now

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