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Memorial Hermann Ironman 70.3 Texas - Triathlon


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Galveston, Texas
United States
World Triathlon Corporation
Total Time = 4h 39m 26s
Overall Rank = 182/2329
Age Group = M45-49
Age Group Rank = 12/222
Pre-race routine:

Got up and had my new found breakfst, coffee and headed over. Fortunately looked like major rain would hold up but it was windy.
Event warmup:

Just a short jog to get warm and get the heart rate up. Since they don't let you in the water for a pre-race swim this was all I could do. My legs were feeling good.
Swim
  • 34m 30s
  • 2112 yards
  • 01m 38s / 100 yards
Comments:

Wind was whipping pretty good and it was clear the first 600M would be right into it and very choppy. Then you'd turn and have a nice tail wind pushing you. I decided to go hard to the first turn and then cruise the next 1,000 and then just stay steady with the turn back in.

The first 600 was really rough and I actually had my goggles unseal a couple times from the waves and choppy seas and got lots of water in my eyes. I stayed inside and went hard to the first turn buoy. It worked because there was nobody else around me and I just cruised after that. I had to close my eyes when my face was in the water because of the leak. I'd open them to breath and to site.

I stayed on the inside of most of the buoys except for the turnbuoys. One of the canoes tried to tell me to move over and I yelled telling him I'm staying here. As long as I go around the turn buoy I'm good.

While my time was slower than last year I knew I was in a good position because there was nobody else in my age group coming out of the water with me. More importantly, I felt like I put out very little effort to come out in 11th.
Transition 1
  • 02m 9s
Comments:

Good, quick transition considering the long run from the water to my bike. I couldn't have paid for a better position on the rack and I was in and out fast.
Bike
  • 2h 21m 23s
  • 56 miles
  • 23.77 mile/hr
Comments:

Nice tailwind out and I just stayed easy as I figured the race would actually start on the way back into the wind. We were the first male group out so I was all alone for most of the ride.

I rode 215 watts average for the entire ride. 207 out and 223 in. Dialed it down the last 10 miles to save legs for the run.

It was only 68 degrees but humid. I drank 1 bottle of carbo pro/gatorade, 80% of another gatorade bottle, and 1/2 bottle water. Took in 625mg of soidum per hour and 960 total calories.

What I can't figure out is why I peed FIVE times on the bike. I probably should have drank more but since I peed 5 times I figured it would go right through me anyhow. I don't know what the hell is going on with my body but this always happens on the bike. I cannot absorb fluids and it costs me on the run.
Transition 2
  • 01m 41s
Comments:

Good, quick transition.
Run
  • 1h 39m 43s
  • 13.1 miles
  • 07m 37s  min/mile
Comments:

Meh, I should have run at least an easy 1:35 and was on pace to do so until I got a cramp in my left hamstring at mile 8.75. I worked it out and decided just to go really easy the last 4.5 miles as I didn't want to lose a few days of training to cramp recovery. Last 4 miles were at 8:30 pace and I was feeling plenty good enough to go 7:00/mile.

The funny thing is, at mile 7 I was feeling great. I chuckled and then picked up the pace thinking I could really go the last part of the run. It's always my left hamstring that cramps and I'm at the point now that I figure it's something I'll never solve. I might as well start hammering the bike because I'm going to cramp on the run no matter what.
Post race
What limited your ability to perform faster:

Oh well, 4 second PR over last year. I guess I'll take it even though I really went easy on the run.

Typing this the next morning and I'm not even sore. Ready to go back to work for IMTX.




Last updated: 2013-10-01 12:00 AM
Swimming
00:34:30 | 2112 yards | 01m 38s / 100yards
Age Group: 11/222
Overall: 162/2329
Performance:
Suit:
Course:
Start type: Plus:
Water temp: 0F / 0C Current: High
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 02:09
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:21:23 | 56 miles | 23.77 mile/hr
Age Group: 12/222
Overall: 0/2329
Performance:
Wind:
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:41
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:39:43 | 13.1 miles | 07m 37s  min/mile
Age Group: 17/222
Overall: 0/2329
Performance:
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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