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Ironman 70.3 Timberman - Triathlon

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Gilford, New Hampshire
United States
World Triathlon Corporation
Total Time = 4h 21m 51s
Overall Rank = 16/2000
Age Group = M35-39
Age Group Rank = 2/235
Pre-race routine:

1 bagel with peanut butter, 8oz apple juice, 16oz beet juice, water
Event warmup:

5-10 min ez swim with some pick ups
  • 30m 56s
  • 2112 yards
  • 01m 28s / 100 yards

solid swim. very crowded which made me lose sometime but overall where I needed to be
What would you do differently?:

swim more
Transition 1
  • 01m 46s

solid transition. calves a bit crampy so that slowed me down some
  • 2h 25m 20s
  • 56 miles
  • 23.11 mile/hr

legs were flat since the beginning. the deep tissue massage 8 days before the race was much more intense and caused me much more muscle damage than expected. This really zapped my ability to push certain power for days and certainly during the race. Ended up riding 10-15w below power target
What would you do differently?:

Do not get such intense massage close to the race
Transition 2
  • 01m 29s

  • 1h 23m 23s
  • 13.1 miles
  • 06m 22s  min/mile

I was excited to run as after been unable to ride as fast as I wanted during the bike. The legs were feeling great for the run but almost within the first half a mile, the dreaded side stitch situation I've been fighting to figure out showed up and became painful immediately. The entire 1st loop was a struggle with pain and desire to quit. Eventually after a lot of mental effort, breathing, and patience it got better and by the 2nd loop to went away so I was able to run. I never looked at my pace in fears I was way away from my goal, so I just put my head down and ran as hard as I could. By the last 2 miles I peaked at my watch and notice I was within striking distance of my goal and though I was not going to reach it, I could just run my ass off and get close to it
What would you do differently?:

Go back to drawing board to try fix side stitch issue.
Post race
What limited your ability to perform faster:

lack of swimming, flat legs on the bike, side stitch on the run

Event comments:

All in all a solid day. I didn't win as I plan but I did offered the best race I had in that day and most importantly, I never gave in to my negative thoughts. I kept on fighting and focusing on the next mile. This kept me in the game and brought me a 70.3 Tman PR

Last updated: 2013-08-28 12:00 AM
00:30:56 | 2112 yards | 01m 28s / 100yards
Age Group: 24/235
Overall: 194/2000
Performance: Average
Suit: wetsuit
Start type: Plus:
Water temp: 0F / 0C Current: Medium
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:46
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:25:20 | 56 miles | 23.11 mile/hr
Age Group: 6/235
Overall: 52/2000
Performance: Below average
Entire workout (210 watts), 1828 kJ, TSS 157 (intensity factor 0.807), NP 222, VI 1.06, cadence 95rpm Elevation Gain: 2500 ft Elevation Loss: 2617 ft
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 01:29
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:23:23 | 13.1 miles | 06m 22s  min/mile
Age Group: 2/235
Overall: 28/2000
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5] 4
Physical exertion [1-5]
Good race? Yes
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2013-08-28 11:55 AM

User image

Boston, MA
Subject: Ironman 70.3 Timberman

2013-08-28 8:14 PM
in reply to: #4841196

User image

Subject: RE: Ironman 70.3 Timberman
Sheesh, your that fast with a side stitch and flat legs?! Great race and congratulations on the PR.
2013-08-29 6:38 AM
in reply to: #4841196

Subject: ...
This user's post has been ignored.
2013-08-29 10:04 AM
in reply to: #4841196

Not a Coach
Media, PA
Subject: RE: Ironman 70.3 Timberman
Awesome to see you post a great result! Am sure there is more to come for you!
2013-08-29 10:21 AM
in reply to: JohnnyKay

Austin, Texas
Subject: RE: Ironman 70.3 Timberman

Fantastic performance, simply fantastic.  Congrats on the PR!

I also think this is a great example of "Running the mile you're in," and staying in the moment, allowing you to pull off a great overall result.  Very motivating for me!

The deep tissue massage point is interesting.  I've always been concerned about having a massage too close to a race and won't get one within a couple weeks of an event, as they always seem to slow me down for a while - so, I haven't had one in a couple months as I've been racing more frequently (!). 

I wonder if the inability to push those extra W on the bike helped with the run?  Sounds like you were expecting to both push more W and also run faster, but I just can't wrap my mind around being able to go that fast at both!!  Laughing

Awesome race and thanks for the RR.


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