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Ironman 70.3 Steelhead - Triathlon

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Benton Harbor, Michigan
United States
World Triathlon Corporation
65F / 18C
Total Time = 6h 43m 5s
Overall Rank = 1292/2087
Age Group = 60-64
Age Group Rank = 18/34
Pre-race routine:

Ate 1 packet instant oatmeal and a banana 2.5 hrs before start. Also had 1 serving of UCAN protein mix. Had another serving of UCAN protein about 30 min before swim start.
Event warmup:

Set up transition and walked about a mile down to swim start. Did stretch quite a bit before.
  • 42m 21s
  • 2112 yards
  • 02m 01s / 100 yards

Breathing on left side resulted in waves in the face.
What would you do differently?:

Used full wetsuit
Transition 1
  • 05m 9s

Very long narrow aisle of bikes, was behind a guy walking and there was no room to pass. Sand on feet was a nuisance.
  • 2h 51m 59s
  • 56 miles
  • 19.54 mile/hr

Kept pace around 18.5 mph and HR around 125 for first 25. Picked up speed once things flattened out and roads improved. Probably went too hard on 2nd half of ride.

Had a bottle with 3 servings of UCAN. Took one 20 min into ride, one at 1:30 and one at 2:30. Took water at each stop, drank 3/4 of each water bottle.
Transition 2
  • 03m 51s
  • 2h 59m 45s
  • 13.1 miles
  • 13m 43s  min/mile

In leaving transition area, I felt low back and upper hamstring area pain like the Sciatic nerve pain I've had recently. My plan was to do a 5/1 run walk but that lasted about 1.5 miles until pain was more severe. I also felt a little dizzy about mile 3-4. Guessing I had low blood sugar, I began taking coke and had a Bonk Breaker at mile 4. Sun broke through on run start and temp was about 80. Took water at every station and used ice. All I could manage was a shuffle/walk speed until last mile.
What would you do differently?:

Train harder on running and more brick practices.
Post race
Warm down:

Rehydrate with water, took shower and headed home.

What limited your ability to perform faster:

Limited run training, back / sciatic nerve pain.

Last updated: 2013-09-18 12:00 AM
00:42:21 | 2112 yards | 02m 01s / 100yards
Age Group: 9/34
Overall: 0/2087
Performance: Average
Suit: Sleeveless
Course: Start on beach, out 200 yards then swam North against slight current, then turned into beach, ran about 200 yes up soft sand to transition area
Start type: Wade Plus:
Water temp: 67F / 19C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 05:09
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Average
02:51:59 | 56 miles | 19.54 mile/hr
Age Group: 9/34
Overall: 0/2087
Performance: Good
Kept HR under 130 for majority of ride
Wind: Little
Course: Rode slight uphill North on highway 63 for 10 miles then turned east/north/west onto rough chip seal roads for 30 miles. Then back onto smoother highway 63 for return.
Road: Rough  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 03:51
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:59:45 | 13.1 miles | 13m 43s  min/mile
Age Group: 22/34
Overall: 0/2087
Performance: Bad
Ran first 3 miles in 32 min.
Course: Local roadways and 2 laps of Whirlpool campus. Significant uphill section at mile 5.5 and 9.5.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
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] 3

2014-08-13 8:35 AM

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Charlotte, North Carolina
Subject: Ironman 70.3 Steelhead

2014-08-14 4:18 AM
in reply to: #5038875

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Canandaigua NY
Subject: RE: Ironman 70.3 Steelhead

Originally posted by kweezen

Very nice swim and bike Kurt!  With your run issues this year you hung tough for a great finish! 

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