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Ironman 70.3 Raleigh - Triathlon

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Raleigh, North Carolina
United States
World Triathlon Corporation
76F / 24C
Total Time = 4h 52m 20s
Overall Rank = 72/2345
Age Group = 30-34
Age Group Rank = 12/180
Pre-race routine:

With a 755am wave start and having to meet a shuttle bus to get to T1, the routine was a little different than usual.
My day started at 4am to have some oatmeal, coffee, and be ready to leave to meet the shuttle bus by 520.
Transition didn't take long to get ready, the bathroom lines were long, and then it was "sit and wait" for 45 minutes.
Event warmup:

No warm up today. I just jumped in the water and swam steady.
  • 36m 6s
  • 1931 meters
  • 01m 52s / 100 meters

Not my fastest Half Ironman swim, but decent.

My mantra for the day.... Swim Smart, Ride Steady, Run Strong!
What would you do differently?:

A bit of a warmup swim may have helped, but I'm happy with my performance.
Transition 1
  • 03m 9s

This transition had a pretty long run and I got stuck behind some people walking with their bikes on the way out.
We also had to put wetsuits and anything else we wanted to keep into a transition bag so it could be returned to the finish line.
  • 2h 33m 40s
  • 56 miles
  • 21.88 mile/hr

I had a really solid ride today! The course did give everyone an advantage today! In the opening 30 miles of the bike it was overcast, windy (from every direction), and then a tail wind through the more difficult closing miles.
The important part of this course is to ride through the hills: Pedal down the hills, and spin up. I saw way too many people coasting down the hills and then grinding out the uphills in a big gear with no momentum and wasting a lot of energy!
What would you do differently?:

Nothing, I executed this bike course exactly as planned.
Transition 2
  • 02m 47s

This was another large transition area with a long run with my bike to my rack. I did get stuck behind people walking their bikes as I did in T1. Once I was at my rack T2 went quickly and smoothly.

I also stopped to use the porta-potty on the way out of T2, so that added another 30-45seconds to my T2 time.
  • 1h 36m 38s
  • 13.1 miles
  • 07m 22s  min/mile

My watch had my first mile at 6:16...not good, not sustainable, and I needed to reign in my pace. By the 4 mile marker I was at 29 minutes (7:15/mile) which was more of my target pace.
As the race went on I actually walked through a couple aid stations just to get everything I needed: Water, Ice, Water, more water! Yeah, it was pretty hot out there. Once I had all my cups and the things I needed to keep cool, it was back to running at pace.
I had an awesome final 3 miles, picked up my pace the closer I got to the finish and had a triumphant, charging push to the finish line on Fayetteville street!
What would you do differently?:

No real changes I can think of for this run. I executed as planned, stayed cool, and had fun out there!
Post race
Warm down:

They had a great post race reception, I had some pizza, pasta, water, and a beer from Aviator Brewery!

What limited your ability to perform faster:

Not much. No real problems out there for me today!

Event comments:

WTC did a great job with this Inaugural race. The logistics were handled perfectly, the local support was awesome, volunteers were plentiful and supportive. The finish line on Fayetteville St was packed! All the restaurants had large groups of people sitting outside cheering, and once inside the finish chute it was hard to hear anything but the roar of the crowd!

Last updated: 2012-08-14 12:00 AM
00:36:06 | 1931 meters | 01m 52s / 100meters
Age Group: 28/180
Overall: 237/2345
Performance: Good
Course: Single loop triangular course. There were plenty of kayaks, paddle boards, and even a few divers. I also could see two of the 'resting rafts' that were promoted in a WTC press release a few weeks ago.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
Time: 03:09
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
02:33:40 | 56 miles | 21.88 mile/hr
Age Group: 21/180
Overall: 126/2345
Performance: Good
Course: Point-to-point from Jordan Lake Vista Point to Downtown Raleigh. The Raleigh bike course is a solid course with a mix of flats, rollers, and a few short steep hills.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:47
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:36:38 | 13.1 miles | 07m 22s  min/mile
Age Group: 12/180
Overall: 72/2345
Performance: Good
Had a strong run, just like I wanted! First 4.2 mi 31:12 7:25/mi 2.2 mi 17:11 7:48/mi 2.9 mi 22:55 7:54/mi Final 3.8 mi 25:20 6:40/mi
Course: Single Loop out and back course through downtown Raleigh, Meredith College, and the NC Museum of Art outdoor park. Not great for spectators and more support crew, but a beautiful and challenging course. Even being on the road between 11:30am and 1pm there were still lots of sections with a decent amount of shade. We again had a bit of gift with it being a windy day which helped with the heat!
Keeping cool Good Drinking Just right
Post race
Weight change: %0
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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

2013-06-03 6:34 AM

North Carolina
Subject: Ironman 70.3 Raleigh

2013-06-03 7:01 AM
in reply to: #4764635

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Wilmington, NC
Subject: RE: Ironman 70.3 Raleigh
Sweet race. Very solid looking day and a great run.Very tough course and that run was not for the faint of heart. Congrats.
2013-06-03 5:40 PM
in reply to: #4764635

User image

Subject: RE: Ironman 70.3 Raleigh
Great job and great thinking on the bike. You've got to ride through the hills especially on a course like that. Awesome race!
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