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Ironman 70.3 Raleigh - Triathlon1/2 Ironman


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Raleigh, North Carolina
United States
World Triathlon Corporation
76F / 24C
Overcast
Total Time = 6h 23m 43s
Overall Rank = 990/2500
Age Group = 30-34
Age Group Rank = 93/142
Pre-race routine:

breakfast and gear check
Event warmup:

stretch, no swim warmup allowed!!!, bathroom
Swim
  • 41m 37s
  • 1931 meters
  • 02m 10s / 100 meters
Comments:

tough course; wind made visibility 0 and rough waters, no warmup was ridiculous and made my arms feel like lead weights for the first 500m
What would you do differently?:

more race training scenarios and better prep
Transition 1
  • 04m 36s
Comments:

ok transition; had lots of gear to pack before i got on the bike; took a moment to get my heartrate down from swim and run to bike, but then felt great
What would you do differently?:

practice T1 more...
Bike
  • 3h 04m 58s
  • 56 miles
  • 18.17 mile/hr
Comments:

crushed the first 26 miles; took my time at the second aid station to refill bottles and get some extra nutrition; needed to pace myself better on the back half of the course and remember to race MY race, not let others influence my performance
What would you do differently?:

more hill practice to gear legs properly; manage longer rides better to conserve energy going into T2 and then the run portion.
Transition 2
  • 03m 7s
Comments:

terrible entrance to T2, recovered and got ready for run quickly; walked out of transition and tried to find my legs
What would you do differently?:

sunscreen! tired of getting sunburned on longer races; catch run pace faster and work on ignoring the pain
Run
  • 2h 29m 25s
  • 13.1 miles
  • 11m 25s  min/mile
Comments:

holy hell! it took me 6 miles to find my legs...but once i did I was off; like a gazelle. course was tough, but not impossible; really spent by the end (think the sun really drained me)
What would you do differently?:

pace myself better, build better mental blocks to ignore the pain and hydrate more/earlier in the race to build stores as the race continues (terrible feeling playing catch up)
Post race
Warm down:

lots of stretching, water, shade

What limited your ability to perform faster:

training (both physical and mental), practice the course prior to racing to familiarize myself with difficult points

Event comments:

Awesome volunteers! They kept us going and made this race feasible. Ironman did a great job organizing and certainly provided a challenging course. All the competitors did a great job and helped push me to the finish faster than any HIM i have done to date; new PR for me.




Last updated: 2013-02-02 12:00 AM
Swimming
00:41:37 | 1931 meters | 02m 10s / 100meters
Age Group: 59/142
Overall: 659/2500
Performance: Below average
Suit: Aquasphere rental from IOS
Course: triangular swimming clockwise; wind really picked up on long leg and chop got tough; lots of traffic
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Medium
200M Perf. Below average Remainder: Below average
Breathing: Below average Drafting: Average
Waves: Bad Navigation: Below average
Rounding: Good
T1
Time: 04:36
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
03:04:58 | 56 miles | 18.17 mile/hr
Age Group: 90/142
Overall: 934/2500
Performance: Average
Wind: Some
Course: rollings hill with a couple sustained climbs; most of the hills were back loaded on the course and it made it tough as you got tired
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 03:07
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:29:25 | 13.1 miles | 11m 25s  min/mile
Age Group: 93/142
Overall: 990/2500
Performance: Below average
Course: rolling hills with 2 sustained climbs on each leg of the out and back; lots of sun and heat in the beginning and end, but shaded and comfortable in the middle
Keeping cool Good Drinking Just right
Post race
Weight change: %3
Overall: Good
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Ok
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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2013-06-03 10:23 AM

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Subject: Ironman 70.3 Raleigh


2013-06-03 5:31 PM
in reply to: #4764947

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Subject: RE: Ironman 70.3 Raleigh
Nice work! Good you found your legs before the hills - that was not an easy course especially with the heat. It was my first Ironman 70.3 and the crowds and volunteers certainly contributed to my performance as well. Congrats on the PR!
2014-06-03 10:27 AM
in reply to: tarheeltri

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Subject: RE: Ironman 70.3 Raleigh
Love the "took 6 miles to find my legs but once I did I took off like a gazelle". In what other insane sport do you stick with something for 6 miles to find your legs. Solid race out there- that bike course is a sneaky one- easy to rock the first half and even easier to destroy your legs on the second half! Congrats on your race.
2014-06-03 1:38 PM
in reply to: louiskie

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Subject: RE: Ironman 70.3 Raleigh
Originally posted by louiskie

Love the "took 6 miles to find my legs but once I did I took off like a gazelle". In what other insane sport do you stick with something for 6 miles to find your legs. Solid race out there- that bike course is a sneaky one- easy to rock the first half and even easier to destroy your legs on the second half! Congrats on your race.
Funny; I read this and saw the notes about the wind and bad visibility, and thought, was this a different race than I just did? Then saw it was from 2013. So, yeah, it was a different race than the 2014 edition. Wish the race reports would actually show the racer's name AND the date of the race on it.
2014-06-03 3:08 PM
in reply to: #4764947

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Subject: RE: Ironman 70.3 Raleigh
Congrats on a good race! I thought the volunteers rocked too!
2014-06-03 3:08 PM
in reply to: #4764947

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Out running or enjoying a fine glass of red...
Subject: RE: Ironman 70.3 Raleigh
Congrats on a good race! I thought the volunteers rocked too!


2014-06-03 3:08 PM
in reply to: #4764947

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Out running or enjoying a fine glass of red...
Subject: RE: Ironman 70.3 Raleigh
Congrats on a good race! I thought the volunteers rocked too!
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