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Ironman 70.3 Augusta - Triathlon

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Augusta, Georgia
United States
World Triathlon Corporation
Total Time = 4h 28m 17s
Overall Rank = 23/3290
Age Group = M25-29
Age Group Rank = 3/130
Pre-race routine:

Got up and bathed in sunscreen, got kitted up, ate some oatmeal, and drove to the race venue. Once I got off the shuttle at transition I got marked and found my bike, right where I left it, and setup everything else. Kind of just stood around a lot after that wonder if I should start the mile walk to swim start or what. Still had 3 hours til my race even started. Ended up walking towards race start at 7 and got there when people at the front of the shuttle line got there. Watched the start then went into the Marriot to relax in a big chair for an hour.
Event warmup:

No warmup, just went to the starting area, put on my wetsuit, and dropped off my morning clothes bag.
  • 24m 42s
  • 2112 yards
  • 01m 10s / 100 yards

FAST. Augusta is known for having a downhill swim but wow. For perspective my OWS times recently in races have been just under 1:30/100m, so this was ~15s improvement on pace. Thought the start was going to be rough since everyone was kind of pushing and elbowing before we even got in the water, but it was the most relaxed swim start I've ever done. Lined up at the front and didn't really get passed by anyone until about 1500yrds in when a massive draft pack when by me about 20 yards to my right; I couldn't catch them. I'm guessing a fish was stuck in traffic and then found an opening.
What would you do differently?:

Nothing, I drafted a few feet, swam straight, and didn't run into the previous wave swimmers that were struggling.
Transition 1
  • 03m 14s

Well. Since I was in almost the last swim wave there was a lot of traffic in T1 and the bike start. Looked like the start to a group ride honestly. That many of us mounting our bikes at once and rolling out.
What would you do differently?:

  • 2h 19m 53s
  • 56 miles
  • 24.02 mile/hr

Went well, spent a lot of time yelling at people to stop blocking me. Rode up on my first draft pack in the first 10 miles. I got there right as an official did; I just cruised by it while the official sorted them out. Hydration/nutrition was executed perfectly for me too, which I was happy to have work out that way. I passed quite a few people in my AG but wasn't sure how many were in front of me.
What would you do differently?:

Wish for less traffic. Maybe drink 1 extra bottle.
Transition 2
  • 02m 12s

Came into transition the same time as another guy in my AG. When we got to the racks there were no other bikes in sight anywhere. The race was on. I was a little shocked I was anywhere near podium contention let alone possibly sitting at 1/2 with this guy.
What would you do differently?:

Nothing, went well.
  • 1h 38m 16s
  • 13.1 miles
  • 07m 30s  min/mile

Started out running by feel. My HR was through the roof the entire race already so I knew using it as a guide wasn't possible. I quickly passed the guy I came into transition with, talked with him for a bit about our position in the race, and then dropped him. Ran sub 7min/mile pace for the first 5 miles and then the cramps came. Entire upper body was cramping, but my legs still felt fresh. Pushed on as much I could but kept slowing slightly. The guy I passed ended up passing me with 1 mile left in the run and was running like he felt great.
What would you do differently?:

Maybe take more salt on the bike, lessons for next time.
Post race
Warm down:

I got dragged into the medical tent when I crossed the line, not by choice. I got quizzed a lot on what I had to drink and if I had peed any at all, I hadn't. Despite 2 bottles of Roctane an hour and drinking on the run course I was pretty dehydrated. Took 45 minutes for my HR to get below 120.

What limited your ability to perform faster:

Cramping on the run. My legs felt great, but I couldn't breathe.

Event comments:

Great race. I was kind of thinking I had a 4:30 in me but knew it would be hard. Took a lot of mental strength to keep pushing on the run. Physically the whole race was easy until mile 5 of the run, then it got brutal.

Last updated: 2014-07-09 12:00 AM
00:24:42 | 2112 yards | 01m 10s / 100yards
Age Group: 17/130
Overall: 0/3290
Performance: Good
Course: Course was a point to point swim down river with current.
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 03:14
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:19:53 | 56 miles | 24.02 mile/hr
Age Group: 1/130
Overall: 0/3290
Performance: Good
Course: Big loop
Road:   Cadence: 89
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
Time: 02:12
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal
01:38:16 | 13.1 miles | 07m 30s  min/mile
Age Group: 7/130
Overall: 0/3290
Performance: Average
Course: Two loop course in flat downtown Augusta
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2014-09-29 3:24 PM

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Greenville, SC
Subject: Ironman 70.3 Augusta

2014-09-29 6:50 PM
in reply to: #5055046

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Knoxville area
Subject: RE: Ironman 70.3 Augusta
Absolutely great race! Well done all around.
2014-09-29 9:44 PM
in reply to: #5055046

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Franklin, TN
Subject: RE: Ironman 70.3 Augusta
Great race! That's a smokin fast bike split.
2014-09-29 11:05 PM
in reply to: 0

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Greenville, SC
Subject: RE: Ironman 70.3 Augusta

double post

Edited by Clempson 2014-09-29 11:10 PM
2014-09-29 11:10 PM
in reply to: Leegoocrap

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Greenville, SC
Subject: RE: Ironman 70.3 Augusta

thanks all, definitely the hardest race I have ever had to push through mentally. my HR was above 170 the entire time, still not sure how that was even possible. my only goal for this season was to find out if i could be competitive at the 70.3 distance, and i guess it's possible, but now i know how much more prep i need before next time around.

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