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Ironman 70.3 Miami - Triathlon

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Miami, Florida
United States
World Triathlon Corporation/Miami Tri Events
28C / 82F
Total Time = 4h 49m 25s
Overall Rank = 205/3133
Age Group = M35-39
Age Group Rank = 34/524
Pre-race routine:

Woke up at 5am and spent an hour relaxing and having coffee. Mixed up my race nutrition and got all of my transition stuff ready. Around 6:00 we headed down to the race site which was a 5 minute walk from the hotel.

Setting up my stuff went smoothly and I had lots of room. My spot was at the end of a rack where it butted up with the next rack so I had a little extra room. On top of that the next spot over (on the end of the next rack) was a no show so that gave me even more room. Pumped up my tires, made sure the Garmins were locked on and the PT was calibrated.

Since my wave didn't go off until 8:47 we headed back to the hotel. I had breakfast and finished getting ready. While I was putting sunscreen on I had this sudden recollection that I had forgotten to put run socks in transition!! This was a guaranteed blister as I had done no training that way. I ended up putting socks in two plastic baggies and putting them in the pockets of my trisuit while I swam. Such a rookie mistake!
Event warmup:

Went back down to the race site about 45 mins before my start time. Watched the pros head out on the bike and then did a 10 min easy run with a couple short pickups to race pace. With about 15 mins to go I headed towards the race start and watched the previous waves coming out. Saw Chris on his way to T1 and high-fived him. Got in line with my wave and when we got in the water I swam around a bit to loosen up but there wasn't a lot of time.
  • 30m 59s
  • 1900 meters
  • 01m 38s / 100 meters

This would normally be considered a bad result for me but I've been fighting a bad shoulder for most of August and Sept so I haven't been to the pool much and the intensity has been pretty low.

I pretty much swam the entire time on my own. There were 2 or 3 guys that went hard off the start and normally I would probably have gone with them but I wasn't interested in that. I just went a good steady pace and tried to avoid any traffic from the previous waves.

I got a face full of seaweed several times but never really had any contact or interference from anyone.
What would you do differently?:

Given my current swim training, nothing. It would have been nice to do a 28-29 min swim but it wasn't in the cards for this race.
Transition 1
  • 03m 3s

Pretty straight forward. There was a bit of a lengthy run from the swim exit to T1. I grabbed a cup of water on the way to rinse the salt water out of my mouth.

On the way I ran by Tab and she yelled "Socks!" to remind me to take them out of my pockets. As soon as I did I knew they hadn't stayed dry - completely soaked. I wrung them out as I ran and when I go the rack I hung them up hoping they would dry while I was out.
What would you do differently?:

Not much
  • 2h 26m
  • 56 miles
  • 23.01 mile/hr

AP 214w / NP 217w VI 1.01

I had a good mount and quickly got up to speed and put my feet in my shoes.

Power targets for the race were to spend the first 10-15 mins <200w and then go up to the 220-230w range. I had the option to increase a bit to 225-235w after the turnaround if things were going well and then back down a bit for the last 10-15 mins before T2. A little harder into the wind, a little less with the wind.

I took laps every 15 minutes or so and the numbers came out as 209, (staying under 200 would have been really tough), 226, 223, 228, 214 (included the turnaround and immediately into an aid station - was up around 225 up to that point), 218, 214, 212, 204. The return leg was more downwind so I eased off a little bit. I also ran into a lot more traffic and had to soft pedal/coast in order to safely pass quite a few times. For most of the return leg I was also leap frogging back and forth with 3 other guys. The 4 of us seemed to be riding clean as far as I could tell. I did have a few people drafting off of me but never for very long (at least not that I knew of).

As we got back into the city the wind was picking up quite a bit and the turns and tight roadways caused me to hold up a bit as well. I took my feet out of my shoes with about 2k to go as I had a clear stretch of road and it seemed like a good time to do so.

What would you do differently?:

Nothing, I felt strong, hit the power targets when I could and got off the bike feeling fresh.
Transition 2
  • 01m 59s

I felt slightly disorganized for this but it was ok I guess. My socks had mostly dried thank goodness. Socks and run shoes on, glasses and watch on and the rest of my stuff I just grabbed and ran out with and put it on as I ran.
What would you do differently?:

I could probably have saved 15-20s by being a bit more organized.
  • 1h 47m 24s
  • 13.1 miles
  • 08m 12s  min/mile

I came out of transition feeling great. My legs weren't tired and I was relaxed. I had to ease off the first 2k to keep my pace on target. Splits for the first 4k were 4:55, 4:53, 5:09 (up the bridge), 4:45 (down the bridge). At this point we ran back along side the bridge and this is where I started getting really hot. I had been taking in lots of water to this point but hadn't been able to get any ice yet. I eased off on the pace as I didn't want to hit the effort too high this early in the game. I had tried some of my gel mixture in my fuel belt a few times but it was tasting gross so I switched to coke from the aid stations.

The 2nd time up the bridge was where I really started to struggle. I had a couple of short walk breaks up it. Still felt good on the back side of it and at the next aid station I finally got a big cup of ice. That went down the front of the trisuit and I must say I've never been so happy to shrivel up like a prune in my life! :) For the rest of the first loop I was feeling better. I was running around 5:00/km or a bit under it and walking through the aid station to get lots of water into me. I saw Tab a couple of times which was great - she's the best supporter / sherpa / cheerleader. I couldn't do it without her!

The second loop started out ok until the bridge again but I walked some more up that. I had a rough stretch for KMs 15-17 going 5:39, 5:51 and 6:07. That brought me to the top of the bridge for the last time and I tried to just finish it off strong from there. The next KM was 4:51 down the bridge but once I got into the part of the course through the city and it was hot out of the wind I faded again. I finished it off as well as I could but there wasn't a lot I could do at this point but cruise it in.
What would you do differently?:

I dunno. I guess prepare for the heat better but I'm not sure how to do that given the climate we have at home - especially this time of year.
Post race
Warm down:

Talked with Tab and Chris for a bit and then Tab and I tried to find the food tent. It was way on the other side of transition and no one really seemed to know where it was - weird.

What limited your ability to perform faster:


Profile Album

Last updated: 2013-08-30 12:00 AM
00:30:59 | 1900 meters | 01m 38s / 100meters
Age Group: 20/524
Overall: 162/3133
Performance: Below average
Course: One clockwise loop around the bay.
Start type: Deep Water Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 03:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed: Good
02:26:00 | 56 miles | 23.01 mile/hr
Age Group: 20/524
Overall: 133/3133
Performance: Good
Wind: Some
Course: Dead flat, out and back on a divided highway for most of it. Not terribly interesting but very fast!
Road: Smooth Dry Cadence: 90
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 01:59
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
01:47:24 | 13.1 miles | 08m 12s  min/mile
Age Group: 36/524
Overall: 213/3133
Performance: Average
Course: Two loops of an out and back course. Crossed over a bridge 4 times
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: Average
Race evaluation [1-5] 4

2013-10-28 10:53 AM

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PEI, Canada
Subject: Ironman 70.3 Miami

2013-10-28 11:44 AM
in reply to: #4886214

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Extreme Veteran
Subject: RE: Ironman 70.3 Miami
First of all congratulations. Great time and especially solid performance all year long

The swim...well with injury...did you wear a speed suit ? I am guessing with one, and in shape/healthy, there will be lots of time there

Bike. Super solid. You ability to hold it is great.

Run : I went back and looked at your Tremblant report. You were happy with your run then and say this one is average.
I went back and checked mine. Like you I was about 1-2 min slower. And both were good runs. I think I dug deeper this time around, yet I was slower. And it's 100% the heat.

So I would say this run was as good as Tremblant and great progress given we don't get to run in these conditions. Had I not been chasing something I am sure I would have walked. I was sure I was going to walk the last climb,but said to myself "I will count to 100 and then walk". By the time I got to 95 I was almost at the top so said "f-it" no need to walk. I just needed a distraction.

Great race!!! Enjoy the cruise.
2013-10-28 12:45 PM
in reply to: #4886214

Northern IL
Subject: RE: Ironman 70.3 Miami

Nice going Arend!

2013-10-28 1:13 PM
in reply to: #4886214

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Houston, Texas
Subject: RE: Ironman 70.3 Miami
Really great race, Arend! Running in the heat and humidity is hard for people who are acclimated to be able to come from Canada and still knock out a run like that -- you should be very proud!
2013-10-28 1:45 PM
in reply to: #4886214

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Subject: RE: Ironman 70.3 Miami

Congrats on a terrific race! Enjoy your cruise. 

2013-10-28 3:46 PM
in reply to: kcarroll

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Subject: RE: Ironman 70.3 Miami

Great job Arend - really nice result, and solid bike numbers (I'm envious).

2013-10-28 7:02 PM
in reply to: #4886214

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Englewood, Florida
Subject: RE: Ironman 70.3 Miami

Solid Race, congratulations on a solid effort!  That heat/humidity makes it a rough go. I would think that your training climate makes it tough to prepare for those conditions indeed.

2013-10-28 8:52 PM
in reply to: #4886214

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Subject: RE: Ironman 70.3 Miami
Awesome job Arend. Scary to think what you could have pulled off with a healthy shoulder for the swim. Great season altogether.
2013-10-29 2:00 PM
in reply to: #4886214

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Subject: RE: Ironman 70.3 Miami

Really impressive run in those conditions, well done Arend.  Great meeting you and Tab, enjoy the cruise!!!!

2013-10-29 3:57 PM
in reply to: #4886214

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