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Ironman 70.3 Augusta - Triathlon


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Augusta, Georgia
United States
World Triathlon Corporation
78F / 26C
Sunny
Total Time = 6h 21m 26s
Overall Rank = 1872/3341
Age Group = 45-49
Age Group Rank = 202/330
Pre-race routine:

read bible, pray, shower, breakfast, head to event, set up transition, stretch
Event warmup:

light jog to swim start
Swim
  • 25m 1s
  • 2112 yards
  • 01m 11s / 100 yards
Comments:

Enjoyable swim! I thought it might be cold with the water being 69 degrees and the air temp below 60 but it felt perfect in my wetsuit. Nice start from the dock with minimal congestion. Passed people from 2 waves in front. Easy to navigate with easy finish at boat ramp. There was some current which helped with the time but I still finished in the top 10% overall and cannot complain. My favorite tri swim ever!
What would you do differently?:

Nothing.
Transition 1
  • 06m 33s
Comments:

Long run to T1, took time to strip off wet jersey for dry due to temp in low 60's, also put on gloves and socks, should have left jersey off befor swim. Wet suit strippers were helpful and fast.
What would you do differently?:

Leave jersey off before swim if I think I may want a dry one for bike.
Bike
  • 2h 57m 13s
  • 56 miles
  • 18.96 mile/hr
Comments:

Nice ride. Happy to finish under 3 hours given my training for the past 2 months was strictly indoors. Well stocked aid stations at 3 well placed locations. Took 4 gels and 4 bottles of water total during ride. Likely should have had 1 or 2 more gels to prepare for the run but I dont feel like I was terribly deficient.
What would you do differently?:

Train more distance outdoors but this is a point of contention at home.
Transition 2
  • 05m 24s
Comments:

I dont do flying dismounts or take shoes off before dismounts. I walked out to the run and used the restroom and have no regrets.
What would you do differently?:

Nothing.
Run
  • 2h 47m 15s
  • 13.1 miles
  • 12m 46s  min/mile
Comments:

I AM NOT a strong runner. I normally run a 10 minute mile pace 5k. I weigh 220lb and have bad knees. I recently changed how I train to 3:2 interval training on the treadmill and applied it to the run and it worked well for me. Prior to this race my longest run ever was the 10k I did at the Langley Pond International Tri 1 month ago. This race I would run 0.3 miles followed by a brisk walk for 0.2 and the 13.1 miles flew by without any major problems. Running through the streets of Augusta with a festive crowd and aid stations every mile made this a very enjoyable run and I rarley consider any run enjoyable.
What would you do differently?:

Nothing. I will keep training this way for IM Chattanooga next year and see if I can progress to a higher run to walk ratio.
Post race
Warm down:

Stretch, water, coke, enjoyed the moment.

What limited your ability to perform faster:

Lousy runner at best but I was happy with how my run went.

Event comments:

Hardest but most enjoyable triathlon I have done yet. It was my first half ironman and I would highly recommend it for any first timer. Weather and course were perfect. The event was well organized and planned with the only exception being that the finish area is over a mile from transition. Parking limited at transition left most of us to park near finish area. Not ideal for bringing a bike and gear that distance after completing 70.3. At least there are busses taking you back to transition. I rode my bike back most of the way. Still a great event. I would do it again next year but I will be competing in my first full Ironman in Chattanooga.




Last updated: 2013-07-22 12:00 AM
Swimming
00:25:01 | 2112 yards | 01m 11s / 100yards
Age Group: 20/330
Overall: 265/3341
Performance: Good
Suit: Xterra Vortex Sleeveless
Course: Downriver swim
Start type: Deep Water Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 06:33
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
02:57:13 | 56 miles | 18.96 mile/hr
Age Group: 132/330
Overall: 1134/3341
Performance: Average
avg HR 149, max 163 avg cadence 80, max 113
Wind: Some with gusts
Course: single loop rolling hills
Road: Smooth Dry Cadence: 80
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 05:24
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal
Running
02:47:15 | 13.1 miles | 12m 46s  min/mile
Age Group: 202/330
Overall: 1872/3341
Performance: Average
avg HR 159, max HR 173
Course: flat run through downtown Augusta, 2 laps
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 5
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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