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Ironman Lake Placid - Triathlon

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Lake Placid, New York
United States
World Triathlon Corporation
70F / 21C
Total Time = 11h 43m 58s
Overall Rank = 496/2536
Age Group = 40-44
Age Group Rank = 100/435
Pre-race routine:

Up at 3:30am, 4 apple sause, bottle of Perform, bagle
Walked to T1T2, dropped off special needs, waited FOREVER in portatpotty line at swim start.
Event warmup:

swam 15 seconds, that's all I had time for because of the portapotty line.
  • 1h 11m 25s
  • 4224 yards
  • 01m 41s / 100 yards

Crowded - new wave start was rough. Too many people placed themselves in waves that were not realistic - I seeded myslef at 1:11:00 to 1:20:00 and was dead on at 1:11:58, but had to FIGHT my ass off to dig through the masses of slower swimmers who should NOT have been in front of where I was. I would bust through one constapated mass of swimmers all huddled together, find open water for 100 yards, then hit the next mass of crap - this happened about 8 times - no fun. Received a very hard kick in the face coming up on one slow guy, I swear it broke part of my nose or did damage to my front teeth. I hated that part of the swim, but overall, it was 100% on target and went well.
What would you do differently?:

I would seed myself in the faster groups despite the estimated time - everyone else is not following directions.
Transition 1
  • 08m 33s

Long run from the beach to T1, about 1/8 mile at least. Down hill on mats, slippery corners. Took my time, there was no help in T1 for me, all the volunteers were busy with others who must have looked like they needed it more. One dude did take my gear bag when i was done.
What would you do differently?:

Nothing - maybe try to go faster, but the rest was good.
  • 5h 57m 35s
  • 112 miles
  • 18.77 mile/hr

Went way to fast on Lap 1 - even though I thought I was holding it back. MUST take it slower next time. Used Perform from the course which totally sucked ASS!! Why would they use a flavor that the consumer cannot purchase and train with, and who the hell like Orange Mango Perform - it sucked!!! Dumbest move of WTC ever!
What would you do differently?:

Hydrate more but intake more salt - I was extremely bloated by the end of the ride, I think my body stopped absorbing the fluids due to the lack of salt. Power Bars worked great, Hammer Gel was okay. Need to take at least 1 salt pill per hour, possibly two!!
Transition 2
  • 09m 58s

slow T2 - trying to regroup from the second lap of the bike.
What would you do differently?:

drink more, intake more salt on the bike so that I would be more together for T2
  • 4h 16m 27s
  • 26.2 miles
  • 09m 47s  min/mile

was too dehydrated off of the bike to run fast, so I took it slowly. Ran to each aid station (about every mile) and walked through the aid station to run again after.
What would you do differently?:

better hydration on the bike would have made a better run
Post race
Warm down:

Took a chocolate milk and water. Needed to settle down before eating - hurt very badly due to low water levels. Needed hydration as soon as possinble.

What limited your ability to perform faster:

low salt, low water absorbtion

Event comments:

The Orange Mango Perform was aweful.
Take more salt pills
drink more fluids (not pure water)

Last updated: 2013-06-09 12:00 AM
01:11:25 | 4224 yards | 01m 41s / 100yards
Age Group: 130/435
Overall: 678/2536
Performance: Good
Suit: sleeveless
Course: Two 1.2 mile loops - straigh out for .65, 25 yard end, and back for .65 Run across the beach for lap 2.
Start type: Wade Plus: Time Trial
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding: Good
Time: 08:33
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
05:57:35 | 112 miles | 18.77 mile/hr
Age Group: 105/435
Overall: 465/2536
Performance: Average
Wind: Some
Course: Killer down hill to Keen, then FAST false flats toward Jay, then the climbing starts back to Lake Placid. Two 56 mile loops - can't stress enough to take the first loop slowly.
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Too hard Drinks: Not enough
Time: 09:58
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Bad
Racking bike
Shoe and helmet removal Bad
04:16:27 | 26.2 miles | 09m 47s  min/mile
Age Group: 100/435
Overall: 496/2536
Performance: Below average
Course: not as hill as where I trained, flatter than expected. 13.1 miles of two out-and-back. The last section of out and back is longer than expected, about 1.5 miles.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
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

2013-08-02 9:11 AM

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Extreme Veteran
Higganum, Connecticut
Subject: Ironman Lake Placid

2013-08-02 10:44 AM
in reply to: #4819520

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Subject: RE: Ironman Lake Placid
Great race congrats.
2013-08-02 11:07 AM
in reply to: #4819520

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Burlington, Vermont
Subject: RE: Ironman Lake Placid
Nice race Todd!

Sounds like we had similar hydration/electrolyte issues. I could not keep my HR down on the run despite having the legs that I wanted to have.

Great to meet you and get some warm ups in ... glad you managed a better run than I did!
2013-08-02 12:03 PM
in reply to: BernardDogs

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Subject: RE: Ironman Lake Placid
Good race dude.  Sub 12 with a "below average" race isn't anything to sneeze at.
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