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Ironman 70.3 Timberman - Triathlon


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Gilford, New Hampshire
United States
World Triathlon Corporation
70F / 21C
Overcast
Total Time = 6h 01m 28s
Overall Rank = 1,037/2,222
Age Group = 45-49
Age Group Rank = 94/
Pre-race routine:

After a restless night's sleep, I woke up at 4 am in a nearby hotel and had two bowls of oatmeal, a banana, and some coffee. The most important part of this particular race (at least for me) is getting to the parking area near the start before they close it around 5 am. Success!
Event warmup:

Mostly uneventful until I started pumping my tires. Toward the end of pumping my rear tire I felt a sharp pain in my lower back -- like a knife. Oh s*#t! I never get back pain, so this was surprising. It must have been a combination of pre-race nerves and bending down sharply too many times. Ugh. There wasn't much I could do. I popped a few Advils and pulled on my wetsuit.
Swim
  • 35m 59s
  • 2112 yards
  • 01m 42s / 100 yards
Comments:

The swim is my strength and it started fine. Within a few minutes I had a pretty hard collision with someone -- I felt a sudden wave of pain in my right hand. I thought that maybe I had broken a finger. It was that painful. Still, no choice but to keep going. My finger throbbed but I kept plugging away. (After the race it was swollen and beginning to turn purple, but not broken.)

Next I took a wrong turn by mistaking an orange buoy for the red second-turn buoy. A woman in a kayak began yelling at me and I popped my head out of the water to see that I was off course. Damn. I turned left and got back into the flow. Probably cost me 25 seconds or so.
What would you do differently?:

Read the buoys correctly.
Transition 1
  • 04m 3s
Comments:

Overall a good transition. Wetsuit strippers are the best. I could have gone a little faster, but no major problems.
Bike
  • 2h 56m 46s
  • 56 miles
  • 19.01 mile/hr
Comments:

I had a pretty good ride. No major issues. The big climb at mile 10 lives up to the hype. Just brutal.
What would you do differently?:

Hydrate more.
Transition 2
  • 02m 33s
Comments:

This was a pretty quick T2 for me. No problems.
What would you do differently?:

Hydrate more.
Run
  • 2h 22m 7s
  • 13.1 miles
  • 10m 51s  min/mile
Comments:

Running is my weakness. I ran the first five miles pretty well, but then hit a hill and began walking. After a few minutes I resumed running, went through the turnaround, but soon after that I needed to walk again. I was pretty angry with myself because I had planned on making it at least 8 miles before resorting to walking, but my legs weren't on board with that approach. I finished the last two miles pretty strong, but overall it was a terrible run performance.
What would you do differently?:

Train harder.
Post race
Warm down:

I was light-headed after the race, which seemed to be from not hydrating enough. I drank an enormous amount of water and ate potato chips to restore salt.

What limited your ability to perform faster:

Not enough run training.




Last updated: 2014-08-18 12:00 AM
Swimming
00:35:59 | 2112 yards | 01m 42s / 100yards
Age Group: 48/
Overall: 612/2,222
Performance: Average
Suit: Blue Seventy
Course:
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Below average Navigation: Below average
Rounding: Below average
T1
Time: 04:03
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:56:46 | 56 miles | 19.01 mile/hr
Age Group: 66/
Overall: 710/2,222
Performance: Good
Wind: Some
Course: Hills! This is my second time doing this race, so I was mentally ready for the climbs, but they're still tough. Also there is a very bumpy section around mile 15, which really puts a strain the the wrists.
Road: Smooth Wet Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 02:33
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
02:22:07 | 13.1 miles | 10m 51s  min/mile
Age Group: 94/
Overall: 0/2,222
Performance: Bad
Course: Moderately hilly. Lots of great spectators.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Evaluation
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

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2014-08-22 2:19 PM

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