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Ironman 70.3 Florida - Triathlon1/2 Ironman

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Haines City, Florida
United States
World Triathlon Corporation
80F / 27C
Total Time = 5h 39m 25s
Overall Rank = 438/1327
Age Group = 45 - 49
Age Group Rank = 47/144
Pre-race routine:

Drove down to the race from NY arriving in Florida on Thursday hoping that the 2 plus days with some short runs would help with acclimation.

I got a chance to meet Robin from my mentor groups, a long time member. It is great to meet the people we interact with regularly on line here on BT in person!

Woke up on race day, had some breakfast and headed to the race.
Event warmup:

A few trips to the porto potties, nice to have plenty of them on sight.

A short swim after the wave ahead of me took off and before our wave.
  • 48m 27s
  • 2310 yards
  • 02m 06s / 100 yards

Took off with the horn swimming right away. Immediately it was carnage with people swimming every direction. About the time I got to the first turn buoy there were people from the prior wave and at the next turn people from the next wave.

All the contact and a little bit of issue with the dark water had me out of form. Never felt comfortable, although I never stopped swimming, and the lack of proper form made for my slowest swim time ever.

The contact was worse than any race I have been in including IMLP and IMFL.
What would you do differently?:

11 months out from shoulder surgery, but still, I have been swimming 1:50's in the pool for my race simulation swims. Maybe I need to ask the pool people to shut the lights out and have people stand on the deck and beat me with noodles?

Next year I will know what to expect.
Transition 1
  • 03m 26s

Good transition with a long run in from the water. I thought I was faster than this as my delay was on mounting which was over the timing mat. I gad a gel flask on the top tube and caught my leg on it and had to get back off to replace it.
What would you do differently?:

I guess keep practicing.
  • 2h 42m 42s
  • 56 miles
  • 20.65 mile/hr

The bike has been an area of focus this off season. Took off out of transition and on the first rough section I lost my gel flask off the top tube. I had knocked it off mounting and I apparently didn't get it firmly reattached. Fortunately I had thrown an extra in my back pocket in case I ran out.

One of the down sides of a below average swim is the number of people I have to pass, although I think that would have been the case either way just because of the way the waves were staged.

Got into a nice rhythm and pushed the watts trying to hold above 210. Hit the EFS drink every 15 to 20 minutes and gels the same 10 minutes apart with water. The first half is fairly flat to down hill. Some smooth roads some with some rough spots, but all in all pretty good and plenty of room for passing. Occasionally a car would get into the mix and usually that was ok, except the times where they would get confused and not know what to do.

Turned back north towards the 2/3 mark and although this is where the hills start, we had a slight tail wind. Maintained the pace and effort, although there was a slight drop in the watts I could hold. I had the computer set to auto lap at 5 miles, and all but a couple were under 15 minutes which meant I was meeting the mental goal I had of being over 20 mph, even through the hills.

Caught up with Robin with about 15 to go, good to see a friendly face. She looked strong!

The last 5 or 6 miles turned into a mental challenge. The road was a bit rough, with a slight headwind and fatigue from the rising temperature was starting to play a role. But once back into Haines City the joy of being done took over and I finished strong.

I was disappointed to see that I still had a lot of my AG faster than me, but progress on the bike has been significant this year.
What would you do differently?:

Nothing, just keep up the consistency on the bike training going through the end of season.
Transition 2
  • 04m 39s

I knew this would be a little slower since I put on socks and had to hit the bathroom.
What would you do differently?:

Pee on the bike, but it was so congested and I knew I wasn't in any type of top AG finish.
  • 2h 00m 13s
  • 13.1 miles
  • 09m 11s  min/mile

I took off out of transition with a pretty good pace feeling good but hot. First set of hills I power walked until the top and then ran from aid station to aid station finishing the first loop with an 8:43 pace.

Same strategy for the second loop, but must have walked slower and ran slower as the pace for this loop was 9:22. Third lap it fell again to 9:35.

Honestly thinking back I gave myself a pass due to the heat, but could have ran a better race/ There is no reason I couldn't have finished this faster, slowing down for every other aid station instead of everyone.

The legs felt strong through out and when I did run I had no fatigue to speak of. Need to toughen up mentally.
What would you do differently?:

Focus on the mental side of running in the heat.
Post race
Warm down:

Cold water, a little food and just walking around. I caught up with Connie and gathered my gear and headed to the pool to cool off!!

What limited your ability to perform faster:

The heat was a factor, but I let it be more of one than I should have. No open water swims this year, and never a race without wetsuit before.

Next year I will know what to expect.

Event comments:

The community support for this race is impressive. Like most 70.3 events, it is well run and the expo is above average.

I will do this race again.

Last updated: 2012-09-28 12:00 AM
00:48:27 | 2310 yards | 02m 06s / 100yards
Age Group: 111/144
Overall: 1039/1327
Performance: Below average
Course: Odd M shape course
Start type: Wade Plus: Waves
Water temp: 82F / 28C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Average Drafting:
Waves: Navigation:
Time: 03:26
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
02:42:42 | 56 miles | 20.65 mile/hr
Age Group: 65/144
Overall: 543/1327
Performance: Good
Wind: Some
Course: Loop around Polk county.
Road:   Cadence: 76
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Drinks: Just right
Time: 04:39
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
02:00:13 | 13.1 miles | 09m 11s  min/mile
Age Group: 47/144
Overall: 442/1327
Performance: Below average
Course: 3 loops around Lake Eva
Keeping cool Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Ok
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] 4

2013-05-24 2:35 PM

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Canandaigua NY
Subject: Ironman 70.3 Florida

2013-05-24 3:15 PM
in reply to: #4756022

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Extreme Veteran
Cold Spring, NY
Subject: RE: Ironman 70.3 Florida
Nice racing Ken, and like your past reports, this RR gives a good telling of the race and your day. I think you're overly hard on yourself re: the run. A 2hr HM after a bike leg like that in the heat is more than solid.
2013-05-24 4:23 PM
in reply to: #4756022

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Sin City
Subject: RE: Ironman 70.3 Florida
Great job on the Bike Ken!!! :-) to stash an extra gel flask. You never know what you're gonna expect on race day!

2013-05-25 12:40 AM
in reply to: CyborgQueen

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Highlands Ranch, CO
Subject: RE: Ironman 70.3 Florida
Congrats on the great bike split and a good race! Nothing like having the roughest swim ever the first time you don't race with a wetsuit. UGH!
Way to get it done.
2013-05-25 2:02 AM
in reply to: #4756022

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Morgan Hill, CA
Subject: RE: Ironman 70.3 Florida
Great race, Ken! Very inspiring! I cringe when I think about doing an OWS without a wetsuit. You did really well considering the conditions, etc. I'm also impressed by your weight loss this year. Keep up the hard work!

2013-05-25 7:00 AM
in reply to: #4756022

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Long Island, NY
Subject: RE: Ironman 70.3 Florida
I think it's hard to travel that distance and be ready to race and given the heat I think you did great. I feel your pain during the swim. I wish there was a better way for them to seed the starting times. I think you describe it perfectly when you say "carnage".

Nice way to start the season !

2013-05-25 12:15 PM
in reply to: acv

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Extreme Veteran
, Guam
Subject: RE: Ironman 70.3 Florida
Nice report. I would be elated to be as fast as you. Congratulations on your race.
2013-05-25 4:57 PM
in reply to: #4756022

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Long Island, NY
Subject: RE: Ironman 70.3 Florida
I think it's hard to travel that distance and be ready to race and given the heat I think you did great. I feel your pain during the swim. I wish there was a better way for them to seed the starting times. I think you describe it perfectly when you say "carnage".

Nice way to start the season !

2013-05-30 7:54 PM
in reply to: #4756022

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Chugiak, Alaska
Subject: RE: Ironman 70.3 Florida
Awesome job Ken! I really enjoyed meeting you (though I burnt the back of my neck while chatting!)

Funny on the swim - for me, it was the least amount of contact I have had in a race. I wonder if that is the difference between starting at the front vs. the back. I would hate for the 20 - 29 men age group to be right behind me!

Nice work on the bike and keeping it together on the run - those two hills at the first of the loop were brutal!
2013-06-06 12:13 PM
in reply to: #4756022

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Subject: RE: Ironman 70.3 Florida
Nice Race report Ken. It reads similar to my Racine 70.3 from last year although less carnage in the water!
2013-06-11 7:52 PM
in reply to: #4756022

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