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Ironman 70.3 Raleigh - Triathlon1/2 Ironman

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Raleigh, North Carolina
United States
World Triathlon Corporation
75F / 24C
Total Time = 7h 08m 41s
Overall Rank = 1442/1759
Age Group = 55-59
Age Group Rank = 35/48
Pre-race routine:

Bagel, peanut butter, banana and UCAN Chocolate with water.
Event warmup:

  • 50m 50s
  • 2112 yards
  • 02m 25s / 100 yards

They announced that wet suits would be legal at the last minute, but I was fine with not wearing it. But will say the most of my age groupers wore theirs.
What would you do differently?:

Nothing, I really did enjoy the swim.
Transition 1
  • 03m 34s

No problems at T1, just did everything according to plan. Felt good after the swim and was able to get clicked in my pedals with no problems. I did use my older bike shoes, my newer shoes still have a problem with the left side.
What would you do differently?:

  • 3h 10m 6s
  • 56 miles
  • 17.67 mile/hr
What would you do differently?:

Not sure because I already train on hills, this was just a tough bike course for me.
Transition 2
  • 05m 4s

I wasn't in a big hurry at T2, I did take the time to put my socks on.
  • 2h 59m 7s
  • 13.1 miles
  • 13m 40s  min/mile

I was totally dead after that bike ride, my quads were not cooperating. It wasn't till half way through the run that I started to regain some strength.
What would you do differently?:

Do a LOT more brick work. If there is one thing I need to work on is bricks.
Post race
Warm down:

Went to take care of my bike and drink some H2O. After that I went to get a 20 minute massage. Shoulders were in bad shape and you could hear "snap, crackle and pop".

What limited your ability to perform faster:

Not doing enough brick work and the weather was hot.

Event comments:

This was my first Ironman event and I will say they run a great show and now understand the draw.

Profile Album

Last updated: 2012-08-31 12:00 AM
00:50:50 | 2112 yards | 02m 25s / 100yards
Age Group: 37/48
Overall: 48/1759
Performance: Good
Suit: No
Course: Buoys were lined up well, didn't have many run ins with other swimmers and only took in a little water half way through the swim. Nothing major, I just settled into my groove and enjoyed the swim.
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 03:34
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
03:10:06 | 56 miles | 17.67 mile/hr
Age Group: 35/48
Overall: 1226/1759
Performance: Average
Wind: Little
Course: Tough course for me and I thought I would be ready for this course with all the rides I do in Davidson and Iredell county but this was much more challenging than I had imagined it to be.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Below average
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 05:04
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:59:07 | 13.1 miles | 13m 40s  min/mile
Age Group: 37/48
Overall: 1442/1759
Performance: Bad
Course: Hilly, but I believe I've already mentioned that.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? Ok
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2013-06-24 3:19 PM

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Concord, NC
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Subject: Ironman 70.3 Raleigh
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