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Ironman 70.3 Raleigh - Triathlon1/2 Ironman


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Raleigh, North Carolina
United States
World Triathlon Corporation
Sunny
Total Time = 5h 17m 6s
Overall Rank = 194/
Age Group = 25-29
Age Group Rank = 18/
Pre-race routine:

Woke up around 3:45, which was too early for me to function. Bathed in sunscreeen, ate a yogurt cup, took a protein shake, and ate a banana while driving to the race area in downtown Raleigh.
Event warmup:

Didn't warm up like I normally do. I was really worried about my foot/ankle since I hadn't been able to run on it for about 2 weeks. Figured I would test it on the run. Didn't really get an opportunity to get in some good stretches either with everything going one.
Swim
  • 37m 26s
  • 2112 yards
  • 01m 46s / 100 yards
Comments:

I took the swim extremely easy. I knew I had a long ways to go still and just relaxed in the water and got through it. The start was very mild as far as contact went, but I did get kicked in the face a few times along the way to the finish. Sighting was good, never swam off course. There was very little chop in the water, maybe a little around the second buoy further out in the lake, but nothing major.
What would you do differently?:

Nothing
Transition 1
  • 03m 33s
Comments:

Took it easy, made sure to reapply sunscreen where needed and pack everything in the bag they gave us.
What would you do differently?:

Nothing
Bike
  • 2h 27m 57s
  • 56 miles
  • 22.79 mile/hr
Comments:

Took the bike at a comfortable pace. I made sure to try and keep my HR around 150ish for the most part but I may have spike up on some hills and again dropped below 140 on the downhills. I dropped a water bottle at one point and for some reason stopped, walked back, and picked it up. I'm sure that cost me some time...
What would you do differently?:

Leave the water bottle.
Transition 2
  • 04m 6s
Comments:

This is where it all came apart. I hopped off my bike and could not bend my knees. I'm not sure why my legs decided to do this when it had never happened before on longer/harder rides. It happened though. Reapplied sunscreen and limped/waddled onto the run course.
What would you do differently?:

Tell my quads to HTFU.
Run
  • 2h 04m 4s
  • 13.1 miles
  • 09m 28s  min/mile
Comments:

This was terrible. I had conservatively planned to run around a 7:50/7:40 pace for the run leg, and during the brief periods my legs worked I was actually very easily doing this. Then they would lock up and i would begin why walk/limp of the course. Needless to say it made for a very long run. Near the end my HR was actually below 120 but I could not get my legs to move to run.
What would you do differently?:

Tell my legs to HTFU.
Post race
Warm down:

Immediately went to my car, got my stick out, and rolled my legs. Over and over. Then I went back to the race area and had some pizza and beer.

What limited your ability to perform faster:

My legs being unable to function on the run.

Event comments:

This was a great event and the city of Raleigh was very welcoming the whole time I was there. If it stays around I'm sure I"ll get another chance to do it again.




Last updated: 2012-09-11 12:00 AM
Swimming
00:37:26 | 2112 yards | 01m 46s / 100yards
Age Group: 18/
Overall: 315/
Performance: Good
Suit:
Course: Clockwise Triangle
Start type: Wade Plus: Shot
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:33
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:27:57 | 56 miles | 22.79 mile/hr
Age Group: 11/
Overall: 95/
Performance: Good
Wind:
Course:
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 04:06
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:04:04 | 13.1 miles | 09m 28s  min/mile
Age Group: 18/
Overall: 193/
Performance: Bad
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2013-06-03 8:16 PM

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Expert
2192
2000100252525
Greenville, SC
Subject: Ironman 70.3 Raleigh


2013-06-03 10:43 PM
in reply to: #4765688

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Regular
123
100
Subject: RE: Ironman 70.3 Raleigh
Awesome bike split considering you went back for your bottle! I should have done that myself. My legs hurt just reading your run report but nice work overall.
2013-06-04 6:20 AM
in reply to: #4765688

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Champion
7136
5000200010025
Knoxville area
Subject: RE: Ironman 70.3 Raleigh
Great report! Sucks your legs locked down.

Do you think you overcooked the bike? That's a smashing time considering you stopped and went back for a bottle.
2013-06-04 7:07 AM
in reply to: tarheeltri

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Expert
2192
2000100252525
Greenville, SC
Subject: RE: Ironman 70.3 Raleigh
Originally posted by tarheeltri

Awesome bike split considering you went back for your bottle! I should have done that myself. My legs hurt just reading your run report but nice work overall.

thanks, i was extremely relieved so turn the corner at the end of the course and see the finish line at the end of a long downhill
2013-06-04 7:10 AM
in reply to: Leegoocrap

User image

Expert
2192
2000100252525
Greenville, SC
Subject: RE: Ironman 70.3 Raleigh
Originally posted by Leegoocrap

Great report! Sucks your legs locked down.

Do you think you overcooked the bike? That's a smashing time considering you stopped and went back for a bottle.

thanks! i guess it is possible i over did it on the bike, this was my first time racing this distance and went in uncertain about pacing. i didn't feel like i over did it at all, but it is a possibility that would help explain what happened.
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