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Ironman 70.3 Steelhead - Triathlon1/2 Ironman


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Benton Harbor, Michigan
United States
World Triathlon Corporation
84F / 29C
Sunny
Total Time = 4h 48m 45s
Overall Rank = 104/2250
Age Group = M 30-34
Age Group Rank = 17/228
Pre-race routine:

I headed down to St. Joe the day before and headed to PPU in the middle to late afternoon and it was pretty easy to get through. It was a hot day and the dunes protected the wind from coming across down by the beach. This was pretty much what it was like on race day as well.

This was my first IM branded event and I was not impressed. After getting my packet, headed back to the car to get my bike and get that checked into transition so I had little to worry about race morning.

All my training back to October of last year was to put it all together at this race and make a run for 4:30. This is the best shape I have been in and I was fairly confident a 4:35 was the in the cards and if conditions were optimal a sub 4:30.

Stayed the night at a friends house in St. Joe. Got dinner at Panera and went to bed about 9:30.
Event warmup:

I got to the race site about 5:45 and then got a bus to TA at about 6:00. Lots of nervous energy on that bus. I was pretty loose and ready to rock. I got my gear all set up and was ready to go. Started the walk down to the swim start about 6:40 and could see that the current was going to be into us and across with 1-2 foot waves so likely a slower swim time should be anticipated here.

I got a good 10 minute WU swim in to see how the waves and current would affect things. The water temp was very nice.
Swim
  • 33m 45s
  • 2112 yards
  • 01m 36s / 100 yards
Comments:

Since I was in a later wave I had the benefit of watching the previous starts and could see that it was really getting crowded on the inside at the first turn buoy. So, we made a decision to go off the front on the outside and take the buoy about 10 feet wide. This turned out to be a great decision.

I went out aggressively with pace and absolutely no contact as I made the turn. Once I got into the long section it was basically a game of trying to navigate around the previous waves. The lake conditions and number of swimmers in the water made it very difficult to hang on someones feet and draft.

I felt so comfortable and strong on this swim. I was navigating around the other swimmers perfect and really felt strong. When I exited the swim and saw 33:00 on my watch I was very pleased considering the current and wave conditions.

The fastest swimmer in the AG went 30:00 and I was 17th AG just 3.5 minutes back so that was very encouraging.
What would you do differently?:

Nothing. Great swim for me.
Transition 1
  • 02m 53s
Comments:

The run up the beach in the deep sand was not fun. Once in TA, I ran completely by my spot and head to turn back. Not a huge time deal and I did it again in T2!!

Had my bike shoes on the bike, so ran barefoot to the mount line. I was able to get into my shoes quickly and start to get to work.
What would you do differently?:

Not run by my TA spot. Still, a good transition.
Bike
  • 2h 22m 59s
  • 56 miles
  • 23.50 mile/hr
Comments:

Bike Setup:
2010 Felt B12
Reynolds 66 Front
DT Swiss PT w/ Wheelcover Rear

Nutrition: One (1) concentrated bottle Infinit (550 calories)
2 bottles water

AP: 210W
NP: 215W
IF: ..79
VI: 1.02

I have never done an IM branded race and this was the most congested bike course I have ever been on. Being in one of the later waves it was a complete mess with people just not understanding how to stay right and lots of blocking. The first 30 miles of the ride was just flying by people on the left side and was riding solo. The drafting of the slower riders is astounding.

I was very focused on my power numbers and trying to stay between 215-225 watts. The first portion of the ride was into a headwind and the numbers were on the higher end per the plan. The effort right on. The roads in the middle part of the ride were pretty terrible and rough.

The second half of the ride I was absolutely flying with the tailwind and pushing the lower end of my wattage range. The blue star highway is when things started to spread out with riders and pavement was nice. I started to back down the watts a couple miles from transition.

The other fairly significant part of this ride was the change in weather conditions. The first 40 miles of the ride was cloudy and comfortable. The last 16 back to TA the sun came out and it get hot. That caught my attention.

Cruised into TA and hopped off the bike ready to rock the run. I came in to TA around 3 hours so knew if I could put down anything decent on the run that sub 4:35 was there for the taking.
What would you do differently?:

Maybe should have backed down the watts even further once the sun came out but I was confident in my fitness and thought I was within myself.
Transition 2
  • 01m 53s
Comments:

Jumped off the bike and ran into transition. I missed my spot again and had to turn back. Doh! Got my run shoes on quickly and took off.
What would you do differently?:

Not miss my spot...again.
Run
  • 1h 47m 15s
  • 13.1 miles
  • 08m 11s  min/mile
Comments:

Ran out of transition feeling very good. Immediately had to slow myself down. We wanted to start out at 7:15 pace and then descend from there down to 7:00 pace over the first half of the run. Everything was good over the first 2 miles. I tackled the first big hill without much issue and kept plugging away.

The moment came as I turned down wind, the sun was beating down on me and no cooling from the wind and I broke. 3 miles into the run!! I could not believe it. That was pretty much the race right there. It was a battle for the next 10 miles of run/walk to the finish line. This was extremely frustrating. I had it in my grasp and the sun and heat just destroyed me.

I gave it everything I had in that last 10 miles. Unfortunately it was not much.
What would you do differently?:

I just do not do well in the heat and need to keep working at it. The especially mild summer did not help.
Post race
Warm down:

I was absolutely spent and dehydrated. I felt terrible for about an hour after crossing the finish line. I drank a bunch of coke and kept a cold towel on my head. Eventually I came around.

What limited your ability to perform faster:

The hot conditions.

Event comments:

I know what I am capable of. A shame not to be able to take advantage of it here. This will keep me hungry for next year.

Extremely happy with my swim and bike performance. Next year I will put it all together. I am right there with IM 70.3 WC contention if I run to my potential.




Last updated: 2014-02-03 12:00 AM
Swimming
00:33:45 | 2112 yards | 01m 36s / 100yards
Age Group: 19/228
Overall: 149/2250
Performance: Good
Suit: Blue Seventy Helix Sleeveless
Course: Lake Michigan point to point swim from south to north.
Start type: Run Plus: Waves
Water temp: 68F / 20C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:53
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:22:59 | 56 miles | 23.50 mile/hr
Age Group: 8/228
Overall: 69/2250
Performance: Good
Wind: Some
Course: Lollipop with a big outer loop - flat course w/ some rough roads
Road: Rough Dry Cadence: 88
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:53
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Below average
Shoe and helmet removal Average
Running
01:47:15 | 13.1 miles | 08m 11s  min/mile
Age Group: 17/228
Overall: 104/2250
Performance: Bad
Course: 2 loop course on Whirlpool campus - 3 steep climbs on the course and mostly exposed to the sun.
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Evaluation
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] 3

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