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Ironman 70.3 Augusta - Triathlon

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Augusta, Georgia
United States
World Triathlon Corporation
84F / 29C
Total Time = 6h 02m
Overall Rank = 1539/3200
Age Group = 35-39
Age Group Rank = 272/400
Pre-race routine:

Got up at 4am, had a breakfast of 1 1/2 english muffins with honey on them. A glass of sports drink, cup of coffee and 1/2 of a banana. After breakfast we packed up and headed to the race around 5am. Got to trans around 6, got set up qucikly and walked around looking and talking with friends from my group.
Event warmup:

  • 27m 55s
  • 2112 yards
  • 01m 19s / 100 yards

I had a great swim, freestyle the whole way no real breaks in stoke. DIdnt have to sight to often due to the large number of other swimmmers near by and the easy to follow. Must have been a great current, but even with that my time was in the top 1/3 overall.
What would you do differently?:

Transition 1
  • 05m 14s

Went as well as could be expected, they had wetsuit strippers so that made things quick. Stopped to use the Potty.
What would you do differently?:

Probably pack my Gas X on the bike instead of trying to find it after the swim on the ground. Luckly I didnt need it.
  • 3h 01m 22s
  • 56 miles
  • 18.53 mile/hr

I really enjoyed the ride maybe a little to much but wouldnt have changed much for my first one. Talked to as many people as I could got lots of smiles and that helped to feed the fire for later in the day
What would you do differently?:

I should have taken Sports beans or something different so I could have keep the blocks for the run. Should have tried to train with the on course drinks so I could have used it so I could have tried to get extra sports drink during the ride
Transition 2
  • 03m 28s

As fast as needed to be. Found the rack easy enough didnt use any of the short course ticks figured with the long course it wasnt needed
What would you do differently?:

I think it went well, dont need to change anything on this part
  • 2h 24m 49s
  • 13.1 miles
  • 11m 03s  min/mile

It was tough, maybe tougher than expected. Never got a cool sponge they were always not ready when I came though the aid station. Started dirnking Cokes at mile 7 and the rest of the way.
What would you do differently?:

Ate something different on the bike so I could have used the Blocks on the run, couldnt stomach the blocks anymore by the half way point of the run. Should have waited and got the cooling sponge would have been worth it. Needed to take more Endurolytes during early part of the run my calfs started to cramp up with 3 miles left and couldnt push enough to get under 6:00
Post race
Warm down:

Eat Pizza and Drink waters

What limited your ability to perform faster:

Experience, didnt sweat much on the bike so I didnt think I needed as much salt during the run and started to cramp up.

Event comments:

It was a great race and I really enjoyed it, I would say it was worth every penny.

Last updated: 2013-03-01 12:00 AM
00:27:55 | 2112 yards | 01m 19s / 100yards
Age Group: 159/400
Overall: 943/3200
Performance: Good
Suit: Neosport Shortie
Course: Point to Point River swim
Start type: Dive Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
Time: 05:14
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
03:01:22 | 56 miles | 18.53 mile/hr
Age Group: 263/400
Overall: 1381/3200
Performance: Average
Wind: Some with gusts
Course: Was a very nice course a few sharp turns and a few decent hills. Some shade on the course. Nice location of bottle hand offs.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 03:28
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Good
Shoe and helmet removal Good
02:24:49 | 13.1 miles | 11m 03s  min/mile
Age Group: 272/400
Overall: 1539/3200
Performance: Average
Course: Nice course, flat and very friendly spectors. Felt like the aid stations were a little far apart but I think that was due to my slow pace =). Some nice shady spots great crowd support over the majority of the course.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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

2013-09-30 7:40 AM

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Subject: Ironman 70.3 Augusta
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