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Ironman 70.3 Buffalo Springs Lake - Triathlon


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Lubbock, Texas
United States
BSLT Triathlon/World Triathlon Corporation
66F / 19C
Sunny
Total Time = 7h 05m 20s
Overall Rank = 578/664
Age Group = 60-64
Age Group Rank = 3/3
Pre-race routine:

Woke up at 3:45. Left at 4:15. Took a cup of reheated McDonald's day old coffee and a half cinnamon raisin bagel with peanut butter and honey with me since I needed to get there early to avoid traffic. Sat in car and ate and drank coffee. Already had Tri-tats on, so no need for body marking. Took everything down the steep hill to transition and set up, all before sunrise. Drank some water, but not too much. Had already pre-loaded with electrolyte drink the previous two days. Had pasta dinner the night before. Took two anti-diarrhea tablets as a precaution.
Event warmup:

Swam very briefly just to loosen up a little. Very relaxing to be in the water. This from a non-swimmer ;-)
Swim
  • 46m 16s
  • 2112 yards
  • 02m 11s / 100 yards
Comments:

My wave started very early and there were a lot of faster swimmers in later waves. My plan was to draft as much as I could and just keep making forward progress. Several times swimmers swam over the top of me, but I managed not to get kicked or punched. Endurance is definitely improving because the swim was over before I was wondering when it would end. This was a reasonably good swim for me. Sighting was good.
What would you do differently?:

Going to get some swim technique help. I know I can swim better than this, but I have to fix my technique.
Transition 1
  • 03m 42s
Comments:

This was a pretty fast transition for me. My bike was close to run out, so I had a little ways to go to the mount line.
What would you do differently?:

Just keep practicing faster transitions.
Bike
  • 3h 35m 56s
  • 56 miles
  • 15.56 mile/hr
Comments:

Bike started out up a hill out of transition, then followed shortly by the first real climb. My HR was high, so my power was high. First part of the bike course once I got to the flat area was pretty fast for me. I think I was averaging about 18 mph. Just couldn't hold that for the whole race.

I climbed everything out there, but I wished I had a few more low gears on a couple of the climbs. I seemed to be working harder than others around me. One of the descents was a little scary and I came out of the aerobars for it. It was a switchback descent and there were triathletes riding up the hill in the opposite direction so you needed to stay on your half of the road.

Nutrition and hydration were spot on. 4 hours (4 bottles) of glycodurance and battery mix. Carried a payday bar but never ate it. Each bottle 280 cal, 240 potassium, 590 sodium so total for the ride 1120 calories, 960 potassium, 2360 sodium.
What would you do differently?:

Get a compact crank or a climbing cassette. Continue to ride more hills.
Transition 2
  • 03m 32s
Comments:

This transition I finally put shoes on and carried the hydration and race belt and visor and put them on as I was running on the run course. Faster than normal, but could get faster. I did have the fastest T2 time in my AG!
What would you do differently?:

Practice those transitions.
Run
  • 2h 35m 53s
  • 13.1 miles
  • 11m 54s  min/mile
Comments:

Run started out okay, although I felt twinges in my legs right above the knees. Couldn't possibly have anything to do with the hills on the bike course, right? I immediately took a salt tab to stay ahead of any issues. Run course had frequent aid stations, almost too frequent because they gave me an excuse to stop too often. There were some sprinklers to run through and I used my cooling towel. I am a much better runner than I showed here, although afterwards I noticed that my run was 2nd best in my AG and only 2:22 off the 1st place woman's time.

During the walk/run, I took 3 gels (1 had caffeine) and another salt tab. At mile 7, I tried coke chased with water. That was awful. I never did cramp, but really thought I was going to. Total intake on the run, water at every stop and 330 calories, 980 sodium, 166 potassium.

Had a great time talking to different people on the run. Even managed to encourage a few people. A handcycle guy and I kept playing leap frog. Saw a couple of my teammates on their second loop when I was on my first. Talked to a 79 year old man who was not going to make the time cutoff. Talked to at least two people who had signed up for the race (their first 70.3) before they realized how hard it was supposed to be.


What would you do differently?:

Try to run more than I walk. I'm a better runner than I show here.
Post race
Warm down:

Walked around. Drank half a bottle of Bana. Shower, and Normatec boots for recovery.

What limited your ability to perform faster:

I think the mental plays with me on the run. Need to work on that.

Event comments:

Volunteers and police were absolutely awesome. Everyone was so into the race. Course was great. Aid stations, especially on the run, were plentiful and well stocked. I would have preferred oranges and/or bananas on the run.

Less than 4 minutes separated this race from my PR. Since this was a much tougher course, I consider this a great race for me.

Not much happening right after the race because everyone had to go get ready for awards. I managed to get one of the coveted buffalo awards and I managed to snag a slot to the 70.3 World Championships in Austria. Keep training!




Last updated: 2015-04-26 12:00 AM
Swimming
00:46:16 | 2112 yards | 02m 11s / 100yards
Age Group: 3/3
Overall: 568/664
Performance: Good
Suit: Xterra Vortex
Course: 1.2 mile wetsuit legal open water spring-fed lake swim. Wave starts (approximately 100 per wave), rectangular course counter clockwise, entry at beach area and exit on cement boat dock area, within 20 yards of the transition area.
Start type: Run Plus: Waves
Water temp: 74F / 23C Current:
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:42
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
03:35:56 | 56 miles | 15.56 mile/hr
Age Group: 3/3
Overall: 557/664
Performance: Good
Wind: Some
Course: Modified out and back, out of town farm to market roads, limited traffic, flat with 8 challenging hills, ranging from 2.9% - 8.9% grade and a quarter of a mile to 1.2 miles in length. These are good asphalt roads with some shoulders. Lots of two-way bike traffic.
Road: Smooth Dry Cadence: 60
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:32
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
02:35:53 | 13.1 miles | 11m 54s  min/mile
Age Group: 2/3
Overall: 495/664
Performance: Below average
Course: Two loops around lake, asphalt, flat with a challenging 8% hill approximately 880 yards in length. Partially shaded, tough, scenic course.
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
Evaluation
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

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