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Ironman 70.3 Steelhead - Triathlon


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Benton Harbor, Michigan
United States
World Triathlon Corporation
68F / 20C
Sunny
Total Time = 5h 00m 39s
Overall Rank = 166/1569
Age Group = 35-39
Age Group Rank = 23/162
Pre-race routine:

3:45 Wake-Up, Egg Sandwich, Cherry Turnover Breakfast, Drink one bottle of Water and one Gatorade. Try to get mentally ready.
Event warmup:

Ran 1.2 miles down the beach to swim start and swam 5 minutes prior to start.
Swim
  • 44m 8s
  • 2112 yards
  • 02m 05s / 100 yards
Comments:

I thought I had the best swim I've ever done despite the conditions, but still had a terrible time. Conditions were killer and despite swimming in open water a lot to train I've never swam in any thing near that rough. Solid 4-5 rollers. I'm still happy with my swim first time I've swam the entire coarse with out breath stroking or doggy paddling. Conditions did kick my rear because of lack of experience on that big water.
What would you do differently?:

I'd say train in that type of water, but I have no where to simulate that in Oklahoma.
Transition 1
  • 03m 42s
Comments:

Felt I did better but still slow. Need to eliminate some movements to get better.
What would you do differently?:

Move quicker prepare more. Missed my goal by 39 seconds. Transition is free time.
Bike
  • 2h 23m 25s
  • 56 miles
  • 23.43 mile/hr
Comments:

Loved the bike, Scenic and nice rolling hills, better than average roads, good traffic control. Only complaint is my age group start almost last and lots of bike traffic to get around. Tons of unintentional blocking and rider 3 abreast at time. Lots of inexperienced cyclist wildly riding all over the road or staying to the far left prohibiting passing. Cost a lot of time hitting brakes frequently.
What would you do differently?:

I think I left a little too much time on the bike. Felt really strong, but held back to have a good run. I could have hit it a little harder and still had the same run. Overall happy though. PR'd my time by 6 mins
Transition 2
  • 03m 30s
Comments:

Was having a great tradition, but had to use restroom I was dying second half of the ride. Cost me a minute I'm sure, but would have cost me more on the run being that uncomfortable.
What would you do differently?:

Not need to go take a piss if possible
Run
  • 1h 45m 54s
  • 13.1 miles
  • 08m 04s  min/mile
Comments:

Felt pretty good, comfortable pace, wish I would have pushed a little more into my uncomfortable zone. My goal was to run a 1:44 and ended up 1:45 so I'm pretty happy with that result.
What would you do differently?:

Maybe push slightly harder as I wasn't suffering much, but overall happy. PR'd my run by 24 minutes.
Post race
Warm down:

Poor two ice chest water over my head, drink two more, Find wife, get bike and gear, walk to car, drive to hotel and rest. Eat Ruth Chris for dinner and drink a few adult beverages.

What limited your ability to perform faster:

Really rough swim water. I'm inexperienced in big water and it really took it out of my swim. I trained really hard for swim this year for the lackluster. I was completely intimidated by that level of chop. Saw lots of people getting pulled out. First time I've seen that in a race. I also need better transition and to work on fine tuning my pacing so I leave nothing out there.

Event comments:

I'd do this race again, heavenly temps, good support, pretty surroundings. I'm scared to death of the water, but fears are to be conquered.




Last updated: 2013-06-20 12:00 AM
Swimming
00:44:08 | 2112 yards | 02m 05s / 100yards
Age Group: 56/162
Overall: 405/1569
Performance: Average
Suit: Xterra Vector
Course: Point A to B alongside the beach, roughest water I've ever been in.
Start type: Run Plus: Waves
Water temp: 68F / 20C Current: High
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 03:42
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:23:25 | 56 miles | 23.43 mile/hr
Age Group: 21/162
Overall: 137/1569
Performance: Good
Wind: Little
Course: Rolling Hills, Very Nice, Enjoyable,
Road: Smooth Dry Cadence: 97
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:30
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:45:54 | 13.1 miles | 08m 04s  min/mile
Age Group: 27/162
Overall: 137/1569
Performance: Good
Course: Rolling hills with a couple of short steep hills mixed in.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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: Average
Race evaluation [1-5] 4

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2013-08-05 8:33 AM

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