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Ironman 70.3 Sunshine Coast - Triathlon


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Mooloolaba, Queensland
Australia
World Triathlon Corporation
28C / 82F
Sunny
Total Time = 5h 19m 10s
Overall Rank = 668/1600
Age Group = M35-39
Age Group Rank = 132/237
Swim
  • 32m 42s
  • 1900 meters
  • 01m 43s / 100 meters
Comments:

Swim seemed a little long according to my Garmin and I swam about 2mins slower than I was expecting. Took me a little while to get into a decent rhythm but got better as the swim went on. Felt fairly comfortable throughout and got out of the water feeling fine.
What would you do differently?:

I'm a good swimmer so I need to use it as a strength. I need to start out harder and get closer to the front so I can find a good draft and get dragged along by the quicker swimmers.
Transition 1
  • 03m 40s
Comments:

I don't swim in a wetsuit very often due to living in SE QLD. It takes me awhile to get into a rhythm and I often struggle to get it off so I need to practice that more for wetsuit legal races.
What would you do differently?:

Practice getting the wetsuit off.
Bike
  • 2h 43m 42s
  • 90 kms
  • 32.99 km/hr
Comments:

Good tailwind on the way out to the turnaround which was obviously a tough headwind riding back into town. Tried to push hard with the wind and ride controlled and smart into the wind. Felt comfortable throughout and stayed aero a lot other than the hills near town which I just spun up. I was aiming for a 2:35 bike split and felt like I was on target for that and would still have the ability to run well. However, just near the final turnaround I got a drafting penalty. I've never had one before in my life and I was pissed off because I wasn't intentionally drafting - it just took me too long to drop out of the draft zone after being passed. The penalty deflated me and mentally I knew my bike goal was gone. Technically I was drafting, I was just frustrated because I didn't feel like I was cheating or getting an advantage.
What would you do differently?:

Don't break the drafting rules!!!
Transition 2
  • 01m 31s
Comments:

No issues, fairly slick and controlled.
What would you do differently?:

Nothing.
Run
  • 1h 57m 35s
  • 21.1 kms
  • 05m 34s  min/km
Comments:

Terrible run. I was aiming for a 1:45 run which should have been conservative based on my training and previous performances in recent races. My legs felt heavy early on but started to come good after a couple of km and the first 5km was done comfortably in 4:50min/km. After that though the pace just started to drop off and the last 5km in particular were a death march! I also starting cramping quite badly in the hammies and had a lot of salt build up on my tri suit in the warm conditions so I might have to investigate my salt/electrolyte intake for future long course races.

Really disappointed with my run leg and certainly ruined any slim chance I had of cracking the 5hr barrier for the first time.
What would you do differently?:

Run faster, don't cramp and up my salt intake.
Post race
What limited your ability to perform faster:

Run leg and drafting penalty

Event comments:

Disappointing race for me personally but it is a well run race in an awesome location and the family and I had a great long weekend away.




Last updated: 2014-09-16 12:00 AM
Swimming
00:32:42 | 1900 meters | 01m 43s / 100meters
Age Group: 64/237
Overall: 367/1600
Performance: Average
Suit:
Course: Single, rectangular anti-clockwise loop
Start type: Run Plus: Waves
Water temp: 20C / 67F Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 03:40
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:43:42 | 90 kms | 32.99 km/hr
Age Group: 134/237
Overall: 680/1600
Performance: Average
Wind: Some
Course: Two lap out and back course. A few little hills near town and then dead flat on the motorway out to the turnaround.
Road: Smooth Dry Cadence:
Turns: Good Cornering:
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:31
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
01:57:35 | 21.1 kms | 05m 34s  min/km
Age Group: 132/237
Overall: 668/1600
Performance: Bad
Course: Two loops with a solid hill (Alex Headland) in the middle of each lap.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? No
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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2014-09-16 5:10 AM

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Brisbane, Australia
Subject: Ironman 70.3 Sunshine Coast
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