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Ironman Maryland - Triathlon

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Cambridge, Maryland
United States
World Triathlon Corporation
80sF / 0C
Total Time = 10h 05m 16s
Overall Rank = 66/1495
Age Group = M40-44
Age Group Rank = 15/215
Pre-race routine:

3:10 for breakfast -- 4 eggs, Ensure, Bonk Breaker
Up at 4:15 for shave, second breakfast
Drove from Easton with Patrick Pannett, parked within 3 blocks of transition
Event warmup:

No swim warm up. Hit toilet and then lots of stretching. Did some light yoga including down dogs and triangle poses.
  • 58m 12s
  • 4224 yards
  • 01m 23s / 100 yards

New start strategy -- I built through the first quarter of the swim instead of swimming hard from the gun. Caught a draft for nearly the whole first lap. Led a group of six out of the water. See post at
What would you do differently?:

N/A. It was just the right effort for the day.
Transition 1
  • 03m 35s

I am just slow here. I struggled a little with arm sleeves in tent but waited to pull them up until on bike. I ran through the bike area and from the water. Not sure what to do other than cut down on the amount of "stuff" to do.
What would you do differently?:

  • 5h 00m 22s
  • 112 miles
  • 22.37 mile/hr

I consciously went easy for the first ten minutes. Fixed arm sleaves, took drinks, got organized. Then I went to work -- too hard. For half an hour or so I rode closer to 220 watts before I calmed down. Several times I got into groups of 3-5 people. Invariably I would end up on the front because they weren't pushing enough. I peed twice at 50 miles and about 95 miles. I wasn't ready for the unrelenting pressure on my position. There is no variation in the topography although the landscape is gorgeous and changes.
What would you do differently?:

Train on the Eastern Shore. Also, my plan was to ride loop 1 at about 200-205 NP and loop two at about 205-210. I rode the first half at 192NP and the second at 192 NP. My expectations were probably too high for myself because I was working. On the other hand, the TSS was only 241 so maybe I could have worked harder/longer and pushed it up around 260.
Transition 2
  • 02m 22s

There was probably about 150-250 meters to cover and I think I handled it much better than T1. I ran with visor and racebelt in hand and that was easy to take care of on the move.
What would you do differently?:

  • 4h 00m 45s
  • 26.2 miles
  • 09m 11s  min/mile

I bailed out of the run strategy around mile five. The times held through about 12-13 miles and then it was triage. Twice I had walks that were embarrassingly long -- perhaps 90 seconds. Both were on the second half. It got really hot.
What would you do differently?:

More training. I went in thinking my run was fast enough. I was confident in the long runs. But I had only been running for 16 weeks. The resiliency necessary to keep on just wasn't there. I turned in a pretty okay time but had hopes of a great time.
Post race
Warm down:

I sat on a chair at the finish line for about five minutes and then wandered over to the massage tent. Ate. Changed and walked up to the Tri360 aide station.

What limited your ability to perform faster:

More training -- better strength on bike, stronger legs for run.

Event comments:

Close to home, extremely nice people in host community, lots of friendly faces. See also

Profile Album

Last updated: 2014-08-29 12:00 AM
00:58:12 | 4224 yards | 01m 23s / 100yards
Age Group: 1/215
Overall: 7/1495
Performance: Good
Suit: BlueSeventy Instinct (sleeveless)
Course: 80 meters to a turn, then two rectangles, then 80 meters to the beach
Start type: Run Plus: Time Trial
Water temp: 75F / 24C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 03:35
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
05:00:22 | 112 miles | 22.37 mile/hr
Age Group: 5/215
Overall: 23/1495
Performance: Good
TSS of 241.6 I spent far too much time with low watts -- 53 minutes. 1 0 - 154 Watts 2 155 - 210 Watts 3 211 - 251 Watts 4 252 - 293 Watts 5 294 - 334 Watts 6 335 - 2000 Watts Avg Power: 184 W Max Power: 633 W Max Avg Power (20 min): 215 W Normalized Power (NP): 192 W Intensity Factor (IF): 0.692 Training Stress Score (TSS): 241.9 FTP Setting: 277 W Work: 3,350 kJ
Course: Two loops through the Great Blackwater marsh/preserve. Last 10 miles on country roads into town. Flat -- superflat. Nearly all unshaded. Good road conditions. The wind was sneaky -- popping up and then disappearing.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
Time: 02:22
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
04:00:45 | 26.2 miles | 09m 11s  min/mile
Age Group: 15/215
Overall: 66/1495
Performance: Below average
HRM was a bit screwy for first two hours. Lots of ice in pants and down shirt and that may have thrown it off. Mostly ran in very high 130s up to about 142 bpm.
Course: Three loops. Flat. A single hill.
Keeping cool Good Drinking Just right
Post race
Weight change: %1
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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

2014-09-26 10:23 AM

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Subject: Ironman Maryland

2014-09-27 4:47 AM
in reply to: #5054319

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Camden, NC
Subject: RE: Ironman Maryland
Congrats on a stellar day! I raced there as well on the 20th and really enjoyed the inaugural event.
2014-09-27 5:14 PM
in reply to: #5054319

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South Windsor, CT
Subject: RE: Ironman Maryland
Congratulations Kent!

Fabulous race. Even more so, as I know you had the significant calf injury early in the year and it took a lot of work to get that improved to the point of even being able to train. And you did...and it shows. Stellar swim, as expected but really nice improvements on the bike and run.

You've even got more improvement to go. Keep at it and just take it easy for a short while.
You deserve a bit of down time.
2014-09-29 8:57 AM
in reply to: dtoce

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Subject: RE: Ironman Maryland

Thanks to both of you for checking out the report and the kind remarks.  I definitely have more room for improvement.  As long as it all stays fun and helps to keep me healthy, I'll keep at it.  Next year, CdL!

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