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Ironman 70.3 St. George - Triathlon1/2 Ironman


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St. George, Utah
United States
World Triathlon Corporation
80F / 27C
Sunny
Total Time = 6h 33m 19s
Overall Rank = 1266/2800
Age Group = 45-49
Age Group Rank = 148/220
Pre-race routine:

Woke up at 5:15, had some coffee and then a UCAN choc drink at 6am. Just layed around relaxing until Tim called me and said transition was closing at 6:30am. The paperwork said 6:45. I was planning on getting there at 7am since my wave did not go until 7:51. I rushed down to the Transition area. Good thing I was staying in the RV right there! Setup my bike bottles, all my bike nutrition. Set up the Garmin and then walked out of transition just in time as they were yelling at everyone to get out. Walked over to the swim start, put on the wetsuit bottoms, took a few pics with Tim and Wendy and then went to the swim start to watch the first waves go out. Slammed a stinger waffle since I did not get my second UCAN shake down.
Event warmup:

Stretched Got into the water and swam out to the starting point.
Swim
  • 39m 59s
  • 2112 meters
  • 01m 53s / 100 meters
Comments:

Great swim. Had no issues, felt great. Actually drafted a few guys here and there. I had never tried that before, but it worked out well.

Could not be happier with my swim. Wanted to break 45 and did.
What would you do differently?:

Nothing
Transition 1
  • 04m
Comments:

Transition went well. Very smooth. Suit was pulled off in transition. Had to take bike gear out of bag, get suited up and then put wetsuit, goggles, etc into bike gear bag. Ran into transition and ran out. Felt great.
What would you do differently?:

Nothing
Bike
  • 3h 16m 27s
  • 56 miles
  • 17.10 mile/hr
Comments:

Very happy with Bike performance. Did not focus solely on power, but also perceived effort. Felt good. I was trying to get the NP up to around 170-180, but did not make it. The NP ended up at 159 for the race. Felt great for the entire thing. Of course the legs were feeling snow canyon somewhat. I was going hard, yet holding back for the run. Hard to describe what and how I was doing this. Since I had ridden the course several times, I kind of was just feeling it.
What would you do differently?:

Nothing - actually I would finish my nutrition. I left almost an hour in the bottle. (Had a UCAN 3 hour bottle)
Transition 2
  • 05m 2s
Comments:

Good run in and out.
What would you do differently?:

Nothing
Run
  • 2h 27m 51s
  • 13.1 miles
  • 11m 17s  min/mile
Comments:

The run course is brutal. My goal was to never walk and I pretty much achieved that. I was able to run the entire half minus two small spots that I walked up a really steep short (25 yard) climb. I took my hand held water bottle, filled it up at every water station. It was great having it to be able to drink when I wanted to and to pour water on myself when I was getting hot. I poured water on myself at every aid station. Took one gu at mile 2, another at mile 6. Started with oranges, ironman perform at mile 8, then a coke at mile 10. Grape Popsicle at mile 12 which was the greatest thing ever!
What would you do differently?:

Nothing.
Post race
Warm down:

There was a water park for kids in downtown St. George by the finish line and I went in there and stood for 15 minutes while water went all over me and tried to drink some water.

Ater about 45 minutes, went to the food tent and chowed down on 4 slices of pizza, 2 choc milks, and an ice cream cone.

At 8pm that night we went to Texas Roadhouse and ate everything in sight.

What limited your ability to perform faster:

Basically nothing. I beat my goal in all 3 disciplines. I think consistent training and continuing to get lighter will make me faster and stronger.




Last updated: 2013-04-05 12:00 AM
Swimming
00:39:59 | 2112 meters | 01m 53s / 100meters
Age Group: 121/220
Overall: 1043/2800
Performance: Good
Suit: Desoto T1
Course:
Start type: Deep Water Plus: Waves
Water temp: 64F / 18C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 04:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
03:16:27 | 56 miles | 17.10 mile/hr
Age Group: 145/220
Overall: 1234/2800
Performance: Good
Wind: Little
Course:
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 05:02
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:27:51 | 13.1 miles | 11m 17s  min/mile
Age Group: 148/220
Overall: 1266/2800
Performance:
Course:
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
Evaluation
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

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2013-05-10 6:54 PM

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