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Ironman 70.3 Lake Stevens - Triathlon


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Lake Stevens, Washington
United States
World Triathlon Corporation
60F / 16C
Overcast
Total Time = 4h 55m 51s
Overall Rank = 155/1222
Age Group =
Age Group Rank = 29/135
Pre-race routine:

Woke up at 4am (about 5 hours of sleep) and ate about 350-400 calories of shot blocks and Perform. I’m not much of a breakfast person, so I just needed to get some calories in me. Got to the course around 5:15, pumped the tires and returned the pump to the car. I had forgotten to write down the power profile that I had worked out, so I just set a target wattage over between 240-248 (similar average power to what I rode July 5th on course recon ride). Got wetsuit on and headed over to the swim start to get my face wet and take a few strokes. I ate a Gu just before the start and was ready to go.
Swim
  • 33m 43s
  • 2112 yards
  • 23m 57s / 1500 yards
Comments:

I really haven’t been swimming with the same mileage as last year. I was confident that I could finish within a minute or two of last year, which I was pretty confident I could make up on the bike. I went out easy and tried to build through the swim rather than chasing some of the faster swimmers. It was a little foggy, (ok a lot foggy) so it was almost impossible to see beyond 1 buoy away. I stayed within myself and had a decent swim, but I felt a lot better coming out of the water than last year.
What would you do differently?:

Really, the only thing I need to do differently is swim more. Given the volume I put in, I couldn't have asked for a better time.
Transition 1
  • 02m 33s
Comments:

It obviously will be the trend of no age groupers clipping shoes on the bike because it happened again at Lake Stevens. I put everything on pretty quickly and ran towards the bike out in my bike shoes. It actually wasn’t terrible, but I’m going to see about getting some of those speedplay cleat covers that allow you to wear them on your pedals.
What would you do differently?:

Not a whole lot. I was around 45 seconds faster than last year (basically making up the majority of time I lost from last year's swim.
Bike
  • 2h 34m 33s
  • 56 miles
  • 21.74 mile/hr
Comments:

I spent much of the winter on bike training as I was nursing a foot injury in late 2012. In January I started training with a powermeter with the Enve wheels I picked up for X-Mas. This has made a huge difference in my training/race pacing. On the LS Recon ride I rode a 2:47 on 248w Avg (273w NP). This was without my disc cover, aero helmet or TT cockpit (just clip on aero bars and drops but also no swim or run involved). I forgot to write down the power profile I had worked out after the recon ride, so I just set an average watt goal in the mid-low 240’s. I stuck to this religiously. First I will say the TT cockpit made a huge difference (even though I broke an aerobar extension on Friday night and switched to aluminum from carbon on Saturday AM after the initial meltdown). Pacing felt great and I felt good. I ended up sticking to the low 240’s pretty well (238-243 range average power the whole time). I’m not sure what it was, but things were just clicking. There were a few packs that blew by me, but I was moving very well and my pacing was balanced across the whole race. Looking at my splits, I was within .5mph on each of the splits, which considering the hills on the Lake Stevens course is pretty awesome. Calories on the bike included 550 calories of shot blocks and about 250-300 calories of perform.
What would you do differently?:

I should have increased my hydration a bit the more I think about it. I only finished about 28-35 oz of fluid(3/4 bottle of concentrated perform and 3/4 bottle of water) but it was a pretty cool day. May have helped a bit on the run, but I was staying well hydrated out there.
Transition 2
  • 01m 35s
Comments:

Pretty much the same for T2, except I dropped my glasses about half way between the dismount line and my rack. No big deal, just grabbed them and kept going. Shoes stayed on the bike, helmet off and running shoes on. The only thing I forgot to do was press the lap button when I hit the dismount line so my T2 time was not accurate on my 910 because I noticed it as I was leaving T2, I did stop my 810 on my bike as I got to the rack)
What would you do differently?:

Obviously not drop my glasses and push the lap button on my garmin as I cross the dismount line but overall it was fine.
Run
  • 1h 43m 27s
  • 13.1 miles
  • 07m 55s  min/mile
Comments:

Being totally blown away by my bike split, I knew I had a strong shot at sub-5 hours as long as I stayed consistent on the run. I felt good coming off the bike and my feet weren’t bothering me at all. I’ve been dealing with Morton’s Neuroma for a long time and I may just have it worked out. I started out in the 7:30 range but noticed my legs were a little tired so I didn’t want to blow up and blow the sub-5 hour race. I slowed down to around 7:45-7:50 miles after the 2-3rd mile and just figured I’d cruise along at that for as long as I could. My run mileage has also been lacking a bit because of the Neuroma treatments and 2 weeks of being sick (2 year old brought something home). I’m also about 4-5lbs heavier than last year so I know I have a lot more speed if I can shed 10-15 more pounds and keep my bike power high. I was drinking 1 cup of Perform, 1 cup of water and pouring 1 cup of water on my head at every aid station. This seemed to work very well. At mile 9, my right quad started to tighten up a bit, but was still ok. Mile 11 it got a bit worse and one of my feet was bit sore but it was mile 11 so I just powered through.
What would you do differently?:

A lot more run volume as well. Having been sick a few times, my run and swim were the first to suffer. It wasn't terrible, but it just could have been better/more consistent.
Post race
Warm down:

Walked around as much as possible. Drank 48oz of water, 32-40oz of perform and 32oz of chocolate milk plus 4 slices of pizza.

What limited your ability to perform faster:

Overall run volume and training time. There were some time challenges and minor nagging foot issues that limited the volume I could put in. The winter really helped with my cycling and I won't take as much tme off this coming year.

Event comments:

I wish they could get the awards/rolldown started a little sooner than 4pm. It turns out I might have received a vegas slot had I hung around.




Last updated: 2013-06-11 12:00 AM
Swimming
00:33:43 | 2112 yards | 23m 57s / 1500yards
Age Group: 48/135
Overall: 320/1222
Performance: Good
Suit: Xterra Vector Pro
Course: Basically an out and back with a underwater "lane line" so limited sighting is needed.
Start type: Deep Water Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 02:33
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:34:33 | 56 miles | 21.74 mile/hr
Age Group: 23/135
Overall: 106/1222
Performance: Good
Avg HR: 173 bpm Max HR: 193 bpm Avg Power: 240 W Max Power: 825 W Max Avg Power (20 min): 266 W Normalized Power (NP): 264 W Training Stress Score (TSS): 219.9 Work: 2,221 kJ
Wind: Little
Course: 3400' of elevation gain over 56 miles. Limited flat on the course and anything that seems flat is either a false flat up or down.
Road: Smooth Dry Cadence: 93
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 01:35
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:43:27 | 13.1 miles | 07m 55s  min/mile
Age Group: 29/135
Overall: 155/1222
Performance: Average
Time: 1:43:27 Moving Time: 1:43:14 Elapsed Time: 1:43:34 Avg Speed: 7.6 mph Avg Moving Speed: 7.6 mph Max Speed: 10.5 mph Avg Pace: 7:54 min/mi Avg Moving Pace: 7:53 min/mi Best Pace: 5:43 min/mi Elevation Gain: 495 ft Elevation Loss: 463 ft Min Elevation: 250 ft Max Elevation: 358 ft Avg HR: 164 bpm Max HR: 182 bpm
Course: Double loop figure eight course with 3 hills (total of 6 with both loops). Really only 1 of them is tough, but they are enough to slow you down a bit.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
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] 4

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2013-07-23 4:02 PM

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Subject: Ironman 70.3 Lake Stevens


2013-07-24 6:45 AM
in reply to: #4812093

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Subject: RE: Ironman 70.3 Lake Stevens
Wow! Really nice race. That's a very solid run off an excellent bike. Congrats on sub 5!
2013-07-24 11:02 AM
in reply to: #4812093

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Subject: RE: Ironman 70.3 Lake Stevens
Wow!! Awesome race Pete.  Sub 5 is out of this world especially on that course.  Sounds like it was a solid race all around.
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