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Miami Man Half Iron Triathlon - Triathlon1/2 Ironman

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Miami, Florida
United States
77F / 25C
Total Time = 5h 10m 49s
Overall Rank = 50/587
Age Group = 25-29
Age Group Rank = 4/22
Pre-race routine:

Woke up 3 hours before race time and I had 120 grams of cereal with milk and nesquick. 2 hours before race time I had a banana.

It was raining when I set up transition, so I decided to put plastic and ziplock bags on my bike saddle, bike shoes, and running shoes. This may have caused me some delay during transition, but I rather have my shoes and socks dry than wet.

After I set up transition I changed into my trisuit. I went to the swim start area and put my wetsuit on as the race was wetsuit legal. I should've allowed more time because I had less than 10 minutes between when I finished putting my wetsuit and my wave start.
Event warmup:

I just swam a couple hundred yards (at the very most) to get used to the wetsuit.
  • 37m 3s
  • 2112 yards
  • 01m 45s / 100 yards

Probably, one of my worst swims.

The start was terrible. Too crowded (which makes me worry I felt like that today if I want to do a Ironman Texas) and I was battling for a spot with other people. I was grabbed, kicked, etc. I was never able to get into my grove plus I didn't practiced enough with my wetsuit, which definitively helped, but also was a burden for my shoulders.

It was easier on the second loop, but it was less crowded due to being behind on the swim due to the first loop struggles.
What would you do differently?:

Staying calm. Not sure if I should start very fast to get ahead of the crowd or let a few people go and start behind them. I guess I will decide based on trial and error in B and C races.
Transition 1
  • 02m 59s

Category Place: 10/22
Overall Place: 271/587

I definitively was slow. I had everything cover protecting it from the rain, so I wasted some time there. In addition, I took time to talk to my wife and rest a little bit after a hard swim.

Also, my bike was at the bad edge of the rack and the rack was very close from the swim in, but far away from the bike out, which increased my time running the bike.
What would you do differently?:

Many things. I know I am way faster in transition, but I just took it slow to talk to my wife and relax from the swim.
  • 2h 34m 52s
  • 56 miles
  • 21.70 mile/hr

I felt quite good on the biked. I passed a lot of people and very few passed me. I pushed harder than during training, but I tried to keep cadence higher than 85-88 rpm. It went down at the end, when there was strong headwind.

Also, we were stopped for about 1 minute by the police to let traffic go... (great!)
What would you do differently?:

Bring nutrition: I only had two gels for the entire bike ride!! I forgot the rest and energy bars in the transition area... I was lucky enough to grab half banana, but it wasn't enough. I had to rationalize the two gels and they were not enough. I should've need at least one more plus and energy bar.

Transition 2
  • 02m 36s

Category Place: 10/22
Overall Place: 226/587

Again, I took it easy and talked to my wife after a very strong effort on the bike. Also, the rack was very far from the bike in, so I had to run a significant time with my bike.
What would you do differently?:

Take it more seriously.
  • 1h 53m 19s
  • 13.1 miles
  • 08m 39s  min/mile

I felt ok during the first half. The second half was hard, very hard. I think that the bike effort plus lack if nutrition during it due to forgetting most of it at transition, catch me in the second half of the run.

I had to stop to pee and to tie my left shoe three times. Also, I walked through two aid stations as I needed water to drink and I don't know how to drink while running. But, in general, although it was exhausting, I kept moving forward and running hard.
What would you do differently?:

Pacing better (I started to fast). I had my watch, but no HR strap, so I wasn't sure how hard I was running.
Post race
Warm down:

Sit down and pour ice water over my head.

What limited your ability to perform faster:

Bad swim, poor transitions, and lack of nutrition on the bike.

Last updated: 2013-05-02 12:00 AM
00:37:03 | 2112 yards | 01m 45s / 100yards
Age Group: 10/22
Overall: 163/587
Performance: Below average
Suit: XTerra Vector Pro x3
Course: 2 loop lake swim, exiting the water at the end of the first loop to get back in for the second loop. First turn was a left turn, all other turns were to the right.
Start type: Run Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Average Drafting: Average
Waves: Navigation: Below average
Rounding: Good
Time: 02:59
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:34:52 | 56 miles | 21.70 mile/hr
Age Group: 6/22
Overall: 69/587
Performance: Good
Mile 5: 14:15.1 (21.0 mph) Mile 10: 13:29.1 (22.2 mph) Mile 15: 13:49.0 (21.7 mph) Mile 20: 13:22.8 (22.4 mph) Mile 25: 14:10.3 (21.2 mph) Mile 30: 13:51.9 (21.6 mph) Mile 35: 13:24.8 (22.4 mph) Mile 40: 14:47.8 (20.3 mph) Mile 45: 14:42.1 (20.4 mph) Mile 50: 15:28.1 (19.4 mph) End: 12:02.0 (19.0 mph)
Wind: Strong with gusts
Course: Flat course, one loop in/out with one loop repeating a part of the course. The road was mostly good, but there were rough areas and potholes. Although definitively, the worst part of all was that it was raining and the road was wet.
Road: Smooth Wet Cadence: 83
Turns: Good Cornering: Good
Gear changes: Average Hills:
Race pace: Hard Drinks: Just right
Time: 02:36
Overall: Bad
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
01:53:19 | 13.1 miles | 08m 39s  min/mile
Age Group: 6/22
Overall: 47/587
Performance: Good
1 7:30 min/mile 2 7:45 min/mile 3 7:53 min/mile 4 8:25 min/mile 5 8:18 min/mile 6 8:38 min/mile 7 8:38 min/mile 8 9:00 min/mile 9 9:07 min/mile 10 9:00 min/mile 11 9:18 min/mile 12 9:37 min/mile 13 9:18 min/mile 14 10:36 min/mile
Course: 2 loop flat course around the Miami Zoo. About 2-3 miles of dirt road (mud, grass, etc.). Maybe 35% of it was shaded.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4

2013-11-10 10:04 PM

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Subject: Miami Man Half Iron Triathlon
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