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Ironman 70.3 Princeton - Triathlon

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Princeton, New Jersey
United States
World Triathlon Corporation
70F / 21C
Total Time = 6h 09m 17s
Overall Rank = 909/1989
Age Group = 40-44
Age Group Rank = 170/445
Pre-race routine:

up at 4:00 am, quick shower to wake up , coffee and bagel with peanut butter in the car. got to transition around 5:45, an hour to get set up.
had a gel and water around 6:45.
Event warmup:

short swim
  • 37m 27s
  • 2112 yards
  • 01m 46s / 100 yards

good swim, felt really good during the swim. No anxiety, went in knowing I could do the distance. Went out easy, and tried to pick the pace as the swim went on. Kept counting the bouys, knowing there were 8 than the turn, after each one, I thought, this is going good, keep a steady pace, watch form. Did not notice being passed, but did pass a bunch from prior waves. Garmin had me swimming 2215 yds, so I guess I need to learn to swim straight. Was only 1 minute behind my last 70.3, so happy time.
What would you do differently?:

swi straight
Transition 1
  • 04m 28s

always worried I am forgetting something.
What would you do differently?:

try to be a little faster.
  • 3h 00m 45s
  • 57.8 miles
  • 19.19 mile/hr

Bike was 57.8 miles long. Per Garmin I avg 19.2. Ironman site still has it as only 56 miles, so avg per them is 18.6, which is wrong.
The roads were pretty flat, but the surface Sucked.
Overall felt pretty good the entire riide. Having trained for a rely ironman in July were I was the bike leg, made this ride much easier. could have been even faster without all the intersection turns, but a good ride none the less. Drank two bottles for Hammer and two cliff bars. water was scarce since I couldn't hold on the bike since the bottle exchange didn't fit in bottle holder.
Transition 2
  • 03m 40s
  • 2h 23m 13s
  • 13.1 miles
  • 10m 56s  min/mile

Run splits were:
and here is were it starts falling apart:
Need to do much more runs of over 6 miles.
What would you do differently?:

train long runs
Post race
What limited your ability to perform faster:


Event comments:

Overall it was a good race. First Ironman run event and it was run really good,
Ulitimate goal was to be under 6 hours. ended up 9 minutes over. If I swam a little staighter, the bike was actually 56 and not 57.8 it would have been close. Its still the run that needsmuch improvement. Did better than me from my first 70.3 by 20 minutes (2013 musselman) so I am happy about that. Finish chute was nice, a lot of spectators, and gave you a bounce in your step for those last 100 yrds.
Couple of complaints,
Bike course was too rough for first 8 miles and last 8 miles.
Water bottles being handed out on bike did fit in bike holder, bottles were too small.
And way too many turn/intersections on the bike which made you slow down and have to speed back up.

Last updated: 2014-03-14 12:00 AM
00:37:27 | 2112 yards | 01m 46s / 100yards
Age Group: 75/445
Overall: 452/1989
Performance: Good
Suit: Full wet suit
Course: Deep water start, two turns one loop.
Start type: Deep Water Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 04:28
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
03:00:45 | 57.8 miles | 19.19 mile/hr
Age Group: 130/445
Overall: 617/1989
Performance: Good
Avg HR 146 Max HR 165
Course: rough roads
Road: Rough Dry Cadence: 74
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 03:40
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
02:23:13 | 13.1 miles | 10m 56s  min/mile
Age Group: 0/445
Overall: 0/1989
Performance: Below average
avg HR 156 Max HR 168
Course: Flat - two loops
Keeping cool Good Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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

2014-09-22 3:29 PM

Subject: Ironman 70.3 Princeton

2014-09-23 8:29 AM
in reply to: #5052894

User image

Robbinsville NJ
Subject: RE: Ironman 70.3 Princeton
Yes good comment on the water bottles not fitting into the holders wasn't expecting that at all.
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