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Ironman 70.3 Buffalo Springs Lake - Triathlon1/2 Ironman

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Lubbock, Texas
United States
BSLT Triathlon/World Triathlon Corporation
84F / 29C
Total Time = 6h 59m 54s
Overall Rank = 535/686
Age Group = M30-35
Age Group Rank = 46/55
Pre-race routine:

This was my first HIM, I only slept 3 hours the night prior. I carb-loaded most of the week prior and sodium loaded (half gallon of V8) and pounded a gallon of water the night before.

I ate 1 1/2 poptarts, took my daily vitamins and daily electrolyte supplements... Ca, Mg&K. I drank a quart of water/powerade. Normal stretching.
Event warmup:

  • 53m 33s
  • 2112 yards
  • 02m 32s / 100 yards

I learned to swim 4 months ago... I'm not very good. Wetsuit is causing my arms to tire, forcing me to backstroke. I probably did 2/3 of the course on my back. This was my third OWS; with the wave start I just adjusted to the other swimmers instead of looking for the bouyies. My goal was 55mins and I beat it so I am happy. HAHA I beat FIVE out of the water out of 686!
What would you do differently?:

Did the best I could.
Transition 1
  • 07m 38s

My T1 time was not very good. I couldn't pee in the wesuit on the final swim approach so I ended up walking across the transition area to use the port-a-john. I took my time and focused without rushing.
What would you do differently?:

Final pee before I get out of the water.
  • 3h 12m 52s
  • 56 miles
  • 17.48 mile/hr

I just started cycling four months ago. My goal was 3:30 so I am very happy with my performance. I was so far behind after the swim, I was passing people left and right on the bike... it was fun. I kicked tail up the hills, probably my strongest area of the race. For some reason, I drank about 32oz less than in my training rides but I felt good throughout.
What would you do differently?:

Transition 2
  • 04m 47s

Had to use the restroom in T2. Better now then stopping on course. I also changed socks... these were sponges by mile 4 on the run.
What would you do differently?:

Not change socks.
  • 2h 41m 4s
  • 13.1 miles
  • 12m 20s  min/mile

Tough run. I'm primarily a distance runner but I probably walked about half the course. Legs were pretty tired. My goal was 2:45 and I beat it, so I'm happy.
What would you do differently?:

Bring sunscreen. I got torched on this run!
Post race
Warm down:

Grabbed a slice of watermelon and laid down for a few minutes. Then packed up and left.

What limited your ability to perform faster:

I did my best with the training I had. I beat my goal time for each leg of the race including beating my overall goal by 30 minutes. Pretty proud of this one.

Event comments:

Walking the bike and gear back up bike hill #1 (8% grade) after just completing a HIM was a total kick in the shorts. Please rent 2-3 golf carts for volunteers to drive participants and gear back to the parking area.

Last updated: 2013-06-30 12:00 AM
00:53:33 | 2112 yards | 02m 32s / 100yards
Age Group: 55/55
Overall: 55/686
Performance: Average
Suit: HUUB 3:5
Course: Counter-clockwise, 4 turns, beach start.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Below average Drafting: Good
Waves: Average Navigation: Good
Rounding: Good
Time: 07:38
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed:
03:12:52 | 56 miles | 17.48 mile/hr
Age Group: 40/55
Overall: 55/686
Performance: Good
Wind: Some
Course: Modified out and back, 9 steep hills, no trees, direct sunlight.
Road: Smooth Dry Cadence: 100
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 04:47
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike
Racking bike Average
Shoe and helmet removal Average
02:41:04 | 13.1 miles | 12m 20s  min/mile
Age Group: 46/55
Overall: 55/686
Performance: Average
Course: Out and back, 2 big hills. Shade near the lake, none on the rest of the course. Felt a lot hotter because of the direct sunlight and little wind. Aid stations were set up every mile... It is usually every 1.5-2mi in marathons so I was very pleased.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

2013-06-30 7:16 PM

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Canyon, Texas
Subject: Ironman 70.3 Buffalo Springs Lake
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