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Ironman 70.3 Augusta - Triathlon

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Augusta, Georgia
United States
World Triathlon Corporation
75F / 24C
Total Time = 6h 39m 27s
Overall Rank = 2174/3341
Age Group = 45-49
Age Group Rank = 226/330
Pre-race routine:

got up at 3:30am, ate normal meal of oatmeal and banana along with orange juice. Had family with me at hotel, so got packed and left for event.
Event warmup:

jogged for a few min...could not get in river for less warm up than normal.
  • 29m 31s
  • 2112 yards
  • 01m 24s / 100 yards

good swim, felt strong the whole swim and stayed with a middle pack
Transition 1
  • 04m 58s

a little slow getting up boat ramp and congestion running to transition...quite a long run from exit to transition. a little slow getting on shoes but over all ok.
  • 3h 18m 49s
  • 56 miles
  • 16.90 mile/hr

i did not want to toast my legs as this was my first half iron so i dialed it back a little for the whole course. even so, legs did not really come in until about mile 20. seemed like i got passed by everybody but stuck to my game plan of not over burning the bike. course was great with a mix of flat, rollers and some downhills. middle 3rd and last 3rd alot faster with the rollers in the middle 3rd. Actually ate some bananas at aid stations which i have not done before on the bike...felt fine and felt hydration was fine...took electrolytes as scheduled.
What would you do differently?:

i would actually push the flats and downhills a little more next time. need to work on some bike fitness over the winter so i can improve overall pace.
Transition 2
  • 05m 29s

i had to pee right off the bike so that some time and needed to add some sunscreen but overall not really sure why this took so long...maybe a precursor to what happened on the run.
What would you do differently?:

move faster!
  • 2h 40m 40s
  • 13.1 miles
  • 12m 16s  min/mile

started out at my training paces and felt well. had some slight tightness and slight cramps at about mile 3 but stretched quickly and felt good. took on hydration at each aid station for the first half. about mile 6 started to feel a little weak and made sure i was eating and drinking. at mile 8 the wheels came off and i started cramping bad and legs started seize. so miles 9 thru 12 were run/walk alternating about every quarter mile. kept drinking and eating to try to resolve and also reverted to a little coke at each station to keep me going. just kept talking to myself to make it to the next mile. not sure if i missed nutrition completely coming off the bike and onto the run or if it was also due to fitness since this was my first half iron. i only had enough electrolyte tablets for the first part of the run...could be the reason. regardless i finished and feel good about not giving up. times really suffered at the end of again, i finished.!
What would you do differently?:

need to continue to work on my nutrition as that also was an issue on my olympic distances until i got it dialed in....
Post race
Warm down:

went to athlete area and drank water...felt sick at my stomach for almost an hour but finally was able to eat a little and head back to the car.

What limited your ability to perform faster:

i think nutrition is an issue but need to also assess my overall fitness

Event comments:

overall enjoyed the race and feel great about completing. however, i am disappointed that i did not meet my goal of 6:00 to 6:15. but regardless, my first half iron and will look the positive that i finished and have a better idea of what i need to do next time and areas to improve in my training

Last updated: 2013-09-30 12:00 AM
00:29:31 | 2112 yards | 01m 24s / 100yards
Age Group: 150/330
Overall: 1481/3341
Performance: Good
Suit: wetsuit
Course: 1.2mile point to point in Savannah river. river was running fast so they made us start from the dock. Sun was in my eyes and i did not wear shaded goggles...if i do this again, need shaded goggles. no issues with navigation as it was straight down river.
Start type: Plus:
Water temp: 69F / 21C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 04:58
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:18:49 | 56 miles | 16.90 mile/hr
Age Group: 226/330
Overall: 2049/3341
Performance: Average
Wind: Some
Course: flat and rollers in the middle part
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 05:29
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:40:40 | 13.1 miles | 12m 16s  min/mile
Age Group: 226/330
Overall: 2168/3341
Performance: Bad
Course: flat thru downtown Augusta
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5]

2013-10-09 7:38 PM

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Subject: Ironman 70.3 Augusta
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