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Ironman 70.3 Port Macquarie - Triathlon1/2 Ironman

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Port Macquarie, New South Wales
World Triathlon Corporation
Total Time = 5h 46m 21s
Overall Rank = 626/1242
Age Group = M18-24
Age Group Rank = 27/49
Pre-race routine:

Arrived transition 5:45am. Set up area.
Event warmup:

Pretty much no warm up. Swim out to start line.
  • 34m 14s
  • 1900 meters
  • 01m 48s / 100 meters

Goal time 40mins.
Good swim. Didn't feel all that difficult. Sighting was pretty good as buoys were bright yellow. Was cloudy at the time so sun wasn't an issue. May have been a slight current, but not really noticeable.
What would you do differently?:

Transition 1
  • 02m 19s

Walked from water to T1 while taking off wetsuit. Came off pretty well, just stuck on one ankle.
What would you do differently?:

More practice getting out of wetsuit.
  • 3h 03m 5s
  • 90 kms
  • 29.49 km/hr

Goal time 3 hours.
Target hr zone 3. Hr monitor not working at all for first 12km - had to go by RPE and feel. Plan was to go easy for the first lap so I tried to hold back. Headwind heading out.

These hills were definitely harder than I anticipated, so it took a little bit more out of me than I would have liked.

Lost a Powerade bottle towards the end of lap one, so had to modify my nutrition/hydration a little to make sure I got enough calories in.
What would you do differently?:

More hill training! More bike training in general. Didn't do as much as I had planned in the last few months.
Transition 2
  • 01m 37s

Once off the bike I walked to where I needed to go. Figured I could use the time to bring my heart rate back down and re-focus for the run.
What would you do differently?:

  • 2h 05m 3s
  • 21.1 kms
  • 05m 56s  min/km

Goal time 1:50.
Goal pace was 5:12-5:36/km (z3 pace). Managed this early on. Really started to feel tired at around 12km mark. Noticeable pace drop off. Had a gel at the next aid station and this seemed to pick me up a bit.

Huge cramps at 15km. Both hamstrings and quads. Stopped for around 1min until they settled then walked it out. Started jogging and more cramps again 16km. Pace was a lot slower from this point to the end.
What would you do differently?:

Hard to say if more run training would have made a difference. I think I went too hard on the bike, and paid for it.

Longest run in training (apart from a half marathon) was around 18km/1hr 50min. Would have liked to make it to 20km/2 hours at least once if not twice.
Post race
Warm down:

Massage and bit of a stretch.

What limited your ability to perform faster:

The hills on the bike course - need more hill training. More bike training in general.

Slow run time was due to putting out too high an effort on the bike, mostly due to the hills being harder and greater in number than I had anticipated.

Cramps - never cramped during a race before - also never raced or trained for this long continuously. Very salty all over my clothes - need to investigate salt tablets in future, in addition to more electrolyte drink???

Hydration was good - peed once on bike and once on run.

Event comments:

Volunteers were awesome! 2 aid stations per lap on bike - I think this was enough. 6 aid stations on run (double sided), so approximately every 2km. This was enough too.

Road on the bike course was terrible! So many potholes and uneven parts. This made it very dangerous considering the hills. This is the only reason this race isn't a 5.

Profile Album

Last updated: 2012-02-03 12:00 AM
00:34:14 | 1900 meters | 01m 48s / 100meters
Age Group: 30/49
Overall: 605/1242
Performance: Good
Suit: Wetsuit
Course: Out and back in Hastings River.
Start type: Deep Water Plus: Waves
Water temp: 19C / 67F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 02:19
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
03:03:05 | 90 kms | 29.49 km/hr
Age Group: 26/49
Overall: 608/1242
Performance: Average
Lap 1: 1:28:19 Out: Back: Lap 2: 1:34:46 Out: Back:
Wind: Some
Course: 2 lap out and back. First 10km (and last 10km) of each lap very hilly. Heartbreak hill on Matthew Flinders drive was a killer! 16% grade at one point. Glad it wasn't all that long a hill.
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:37
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal
02:05:03 | 21.1 kms | 05m 56s  min/km
Age Group: 29/49
Overall: 693/1242
Performance: Below average
5km: 10km: 15km: 20km:
Course: 2 lap out and back. Flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

2012-10-30 7:00 PM

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Brisbane, Australia
Subject: Ironman 70.3 Port Macquarie
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