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Ironman Lake Placid - Triathlon


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Lake Placid, New York
United States
World Triathlon Corporation
80F / 27C
Precipitation
Total Time = 12h 21m 18s
Overall Rank = 771/2347
Age Group = 30-34
Age Group Rank = 97/214
Pre-race routine:

Got engaged the night before by the campfire at the Icehouse so was feeling swell. Got a decent night sleep and was ready to go in the AM. Got a decent parking spot and off I went. Probably had a coffee, a bagel, a banana, and a G1 pre-race.
Event warmup:

Just a couple min of practice swim to check the water temp. It was fine.
Swim
  • 1h 23m 5s
  • 4224 yards
  • 01m 58s / 100 yards
Comments:

I was all over the place as usual. Also, I spent a lot of time bashing into people. Probably cost me at least 4 or 5 min overall.
What would you do differently?:

Sight better, needed a bit better swim fitness. My stroke is getting better but still has a long way to go.
Transition 1
  • 09m 17s
Comments:

I didn't need the arm warmers I put on but that didn't cost a lot of time. There was a crash leaving T1 in front of me but nothing I could do about it.
What would you do differently?:

No arm warmers, could have been faster in general. I took too long to do everything
Bike
  • 5h 56m 39s
  • 112 miles
  • 18.83 mile/hr
Comments:

Great bike. I loved the course and the fans were awesome. The road had some rough spots but the bike dealt with them. I did have to break a couple times during the long descents into Keene but this wasn't too much of a momentum killer.
What would you do differently?:

Probably overcooked on the bike a bit that hurt my run. Could stand to pace a little better but overall it was much better than IMCDA so I'm happy with it.
Transition 2
  • 03m 54s
Comments:

Volunteers basically did everything for me. It was awesome.
Run
  • 4h 48m 23s
  • 26.2 miles
  • 11m 01s  min/mile
Comments:

I was dehydrated during the run, not too much so but enough to mess with me a bit. Overall nutrition was good though as I was able to get a lot of calories in.
What would you do differently?:

Pace the bike better and run this whole thing all the way through (minus the 2 big hills)
Post race
Warm down:

Party Time, had a fun time at the finish line when a squall moved in to rain on my parade though. No worries though off to the Icehouse to shower and rest then to the finisher party which was awesome.

What limited your ability to perform faster:

My legs didn't seem to have the distance in them for the run. I think the bike may have contributed but I needed a few more long runs also.

Event comments:

What an awesome venue for an awesome race. It's pretty tough but it was well worth doing.




Last updated: 2013-07-31 12:00 AM
Swimming
01:23:05 | 4224 yards | 01m 58s / 100yards
Age Group: 170/214
Overall: 1543/2347
Performance: Average
Suit: Sleeveless Xterra
Course: 2 Loop counter clockwise in Mirror Lake.
Start type: Wade Plus:
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Average Navigation: Below average
Rounding: Below average
T1
Time: 09:17
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
05:56:39 | 112 miles | 18.83 mile/hr
Age Group: 58/214
Overall: 442/2347
Performance: Good
Avg HR on first lap was 130, min 87, peak 197 (which is wrong) Avg HR on second lap was 132, min 109, peak 172 (which is accurate)
Wind: Some with gusts
Course: 2 Loop beautiful course through the Adk
Road: Rough Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:54
Overall:
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
04:48:23 | 26.2 miles | 11m 01s  min/mile
Age Group: 127/214
Overall: 1078/2347
Performance: Average
lap, avg hr, 1,157 (wrong) 2,130 3,129 4,131 5,137 6,139 7,142 8,142 9,139 10,139 11,138 12,135 13,134 14,133 15,137 16,135 17,136 18,125 19,123 20,123 21,131 22,133 23,136 24,137 25,141
Course: Great fan support. Great course but tough hills at the end of the loops. The first lap I kept to plan and had a decent pace. Overcooking the bike caught up with me the second go around though and it was run/walk from there on out. Had I been able to avoid this I would have been sub 12 hours. Next time...
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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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