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Ironman Maryland - Triathlon

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Cambridge, Maryland
United States
World Triathlon Corporation
74F / 23C
Total Time = 14h 59m
Overall Rank = 1167/1495
Age Group = M45-49
Age Group Rank = 151/174
Pre-race routine:

4AM wake up. A bowl of Cheerios a banana and coffee. I was getting a little nervous, didn't want to push my luck eating to heavy.
Event warmup:

Stayed at the Holiday Inn Express, 10 minute drive to the event parking. 1 bottle of Gatorade while leaving hotel, to swim start. 1 bottle of water waiting for swim start. Used the bathroom before swim start and light stretching before and after putting on wetsuit.
  • 1h 46m 2s
  • 4224 yards
  • 02m 31s / 100 yards

Very happy to see you could pick your projected time and walk in start with athletes swimming around your same pace. First 80 meters to the first bouy pretty slow, I was just trying not to get kicked in the face or loose my goggles. I was very pleased with my swim, could have pushed it harder, but wasn't taking any chances as this was my first IM and had a long day ahead of me.
What would you do differently?:

Could have pushed a little harder.
Transition 1
  • 08m 38s

Wetsuit strippers and volunteers in the changing tent were great!
What would you do differently?:

Run slow thru transition, with a long day ahead of me I was thinking this would be a good time to take a little break and keep my heart rate down
  • 7h 18m 43s
  • 112 miles
  • 15.32 mile/hr

wind direction was hard to figure out. Flat course, aid stations- supplied well and just in time for bathroom breaks.
Special Needs bag- dry socks (comfort is key), chapstick (didn't think I needed it, but put it on anyway), sunscreen (a little more never hurts), (1) GU gel with caffeine (didn't need it, plenty at aid stations), extra lube (DZ nuts, reapply at 58 mile mark-absolute must) Hammer Nutrition Endurolytes 1 per hour/perfect for me.
What would you do differently?:

Race day, nothing. My nutrition solid/gel was perfect, liquid/ perfect (3) pee breaks,
Training-Messed around using the wrong saddle until 6 weeks before race. I couldn't ride over 3 1/2 hours with real pain. Once I found my current saddle, I had to cram all my long rides into a 5 week period, including my one and only century. I should have done more longer rides (6+)
Transition 2
  • 08m 28s

I had a complete change of cloths
Bike - (cycling shorts, short sleeve cycling jersey)
Run - (running shorts, sleeveless tri jersey)
apply lube to tips of toes and butt crack area (learned that area from running prior marathon)
What would you do differently?:

again I walked thru transition, I should have ran.

Again, volunteers in the changing tent were great
  • 5h 37m 52s
  • 26.2 miles
  • 12m 54s  min/mile

I ran the week prior with a head lamp (actually worn around my waist) picked up the light at the 18 mile special needs bag, glad I did, it gave me more confidence while running in the dark. I was clearing the aid station around 9;30pm or so (24 mi. point?/I think) at Great Marsh Park when an official advised I missed cut off or was about to miss cut up and to pick up my pace. I wasn't in the mood to argue and wasn't about to let 9 months of training be taken away from me. So I did what any IRANMAN would do, sprinted the remaining 2.2 miles. My pace went from 14:10 to 9:13 per mile. My survey to WTC explained my opinion on having a run cut off so close to the finish (2.2 miles) with such a long time to finish (mid-night). The printed cut off time was 10:50pm, but may have changed at the pre-race meeting?
What would you do differently?:

Maintain a faster pace. Nutrition and liquid were perfect, walked the aid stations as I do every marathon.
* I ran a marathon in March (my second) before starting my 6 mo BT plan, as a reminder I could still run the distance and I'm glad I did. It gave me the mental strength to finish. I know most people say its not necessary to run a marathon before running IM, but I won't try an IM without doing a marathon first, just my opinion.
Post race
Warm down:

Meet my wife after the finish line, moved to the VIP tent for a quick drink and something to eat before making our way to the car. Stopped at McDonalds on the way back to the hotel. Washed the burger and fries down with a cold beer at the hotel and slept like a Baby.

Purchased the VIP race day pass for my wife last minute after realizing she was going to there all day/night by herself. There were some logistical problems (inaugural event) but, if you have a single family member or older parents and can afford the $250. it was worth it.

What limited your ability to perform faster:

Not enough long bike rides differently carried over to the run.

Event comments:

This race being my first attempt at the IM distance I wanted a flat course. I think this is a perfect race for a first timer. (IM distance) The city of Cambridge really rolled out the welcome mat and the local volunteers were great. Besides the communication issue with the run cut off, I had a fantastic day and highly recommend this race.

Profile Album

Last updated: 2014-05-19 12:00 AM
01:46:02 | 4224 yards | 02m 31s / 100yards
Age Group: 156/174
Overall: 1221/1495
Performance: Good
Suit: Full
Course: 80 meters to first bouy, right hand turn, two rectangles loops, to a 80 meter distance to the beach.
Start type: Run Plus:
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Average
Time: 08:38
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
07:18:43 | 112 miles | 15.32 mile/hr
Age Group: 175/174
Overall: 1326/1495
Performance: Average
Wind: Some
Course: Two laps through the Great Blackwater Wildlife Refuse. 10 miles or so to/from going through town/residual/country roads
Road: Smooth  Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 08:28
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:37:52 | 26.2 miles | 12m 54s  min/mile
Age Group: 151/174
Overall: 1167/1495
Performance: Average
Course: Flat course, 3 laps
Keeping cool Good Drinking Just right
Post race
Weight change: %
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: Below average
Race evaluation [1-5] 5

2014-09-29 11:51 AM

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Bowie, MD
Subject: Ironman Maryland

2014-09-29 2:57 PM
in reply to: #5054971

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Atlanta, Georgia
Bronze member
Subject: RE: Ironman Maryland
Congrats on your day! Not many experiences like crossing the finish line at your first IM...
2014-10-02 9:16 AM
in reply to: #5054971

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Fairfax, VA
Subject: RE: Ironman Maryland

Congratulations!  I'm confused about that run cutoff time.  It seems you were nowhere near the cutoff??  Maybe they thought you were only on your 2nd loop??  Either way, great job!

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