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Ironman 70.3 Boulder - Triathlon


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Boulder, Colorado
United States
World Triathlon Corporation
90F / 32C
Sunny
Total Time = 4h 59m 31s
Overall Rank = 235/1674
Age Group = 35-39
Age Group Rank = 44/204
Pre-race routine:

Woke up at 3AM. Had 2 pieces of oat bread with almond butter, 1 bottle of water, 1 Hammer Gel, and a clif bar. A cup of coffee on the drive over to Boulder. I was at the even by 4:30AM which gave me ample time to get ready and in to transition with plenty of time. I got there ahead of the rush and had an easy time getting in and parked.
Event warmup:

An easy 10 minute run with some stretching. 2 laps in the swim coral before the gun went off.
Swim
  • 34m 33s
  • 2112 yards
  • 01m 38s / 100 yards
Comments:

I left in the 36:00- 37:00 swim group but ended up going much quicker than I anticipated. My goal was 36:00 based on my training but I ended up swimming 34:33 so I was way happy with that. I felt great too!
What would you do differently?:

Not much different. I felt like I swam great.
Transition 1
  • 02m 59s
Comments:

I had a good transition. Suit was down and goggles were off way before I reached transition. My only issue was that I almost took off out of transition without my Garmin. Luckily I noticed that right before I tried to leave the rack. I stopped quickly and put on my watch. That probably added 20 seconds or so.
What would you do differently?:

Other than almost forgetting my watch I felt pretty quick on the transition.
Bike
  • 2h 36m 29s
  • 56 miles
  • 21.46 mile/hr
Comments:

Overall a pretty good ride. I exceeded my expectations here on the bike leg too but still felt good. I drank and ate plenty and felt comforable the whole way. Hill climbing was good and I enjoyed the downhill portions too as I used that to catch a few guys. I was able to drop most of the more aero bikes on the uphill with my P1 believe it or not.
What would you do differently?:

Not much, I felt like I rode pretty well.
Transition 2
  • 01m 25s
Comments:

T2 went really well. I felt like it was fast and I didnt make any mistakes. I still ride with my Mtn bike shoes so I just unclip and run in to transition. It seems to work well for me.
Run
  • 1h 44m 5s
  • 13.1 miles
  • 07m 59s  min/mile
Comments:

I really didnt know what to fully expect on the run given the conditions we all faced. It was already about 90 degrees, the sun was beating down on us and there was absolutely no breeze to speak of. My goal pace was about 7:40 per mile which I nearly maintained for the entire first lap. I passed a lot of people on the run. It was mentally challenging and I had to work hard to stay cool. Lots of ice sponges and water to stay cool. I drank a cup of perform at each aid station.
What would you do differently?:

Not much other than I could have pushed it a bit harder on the second lap but I was afraid that I would hit the wall early so I didnt push much harder. I could have trained a bit more with mileage in the hotter temperatures to prepare further.
Post race
What limited your ability to perform faster:

The heat.

Event comments:

I was absolutely surprised too break the 5 hour barrier on my first 70.3 and only my 3rd triathlon ever. I loved it! A very well organized event by Ironman.




Last updated: 2013-01-29 12:00 AM
Swimming
00:34:33 | 2112 yards | 01m 38s / 100yards
Age Group: 61/204
Overall: 367/1674
Performance: Good
Suit: ProMotion
Course: It was a box type course with plenty of buoys. I like the course and we went off in a rolling fashion based on total swim time of the course.
Start type: Run Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation:
Rounding: Good
T1
Time: 02:59
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:36:29 | 56 miles | 21.46 mile/hr
Age Group: 68/204
Overall: 344/1674
Performance: Good
Wind: Some
Course: A nice course out on mostly country roads. Plenty of rolling hills with about 1200 feet of elevation gain.
Road: Smooth Dry Cadence: 84
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:25
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:44:05 | 13.1 miles | 07m 59s  min/mile
Age Group: 44/204
Overall: 235/1674
Performance: Good
Course: 2 6.5 mile loops around Boulder reservior on a dirt trail. No shade and 90 degrees!
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
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] 5

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2013-08-06 11:21 AM

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