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Ironman Boulder - TriathlonFull Ironman


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Boulder, Colorado
United States
World Triathlon Corporation
65F / 18C
Sunny
Total Time = 13h 28m 26s
Overall Rank = 992/2234
Age Group = M 40-44
Age Group Rank = 168/288
Pre-race routine:

Got up and did my morning bathroom routine. Got everything ready to leave. Headed to drop off transition bags and take the bus to the start line. Ate breakfast on bus and during set up.
Event warmup:

None
Swim
  • 1h 14m 34s
  • 4224 yards
  • 01m 46s / 100 yards
Comments:

Was crowded at the beginning as I started in the 1:10:00 group, right in the middle. Was getting hit and kicked a lot so moved to the outside. Things smoothed out and had a good rest of swim. Was hoping to be a bit faster but still a good time.
What would you do differently?:

Maybe start more on the outside.
Transition 1
  • 06m 5s
Comments:

Just a long run through transition and the volunteer in the tent broke my glasses so he just made it harder.
What would you do differently?:

None
Bike
  • 5h 44m 57s
  • 112 miles
  • 19.48 mile/hr
Comments:

About 5 miles in, I lost most of my salt tablets. This would prove to be a huge problem later. Did well on the first 2 loops and felt comfortable and was holding a good pace. But then the bigger hills came on the final 1/2 loop and this is when I started cramping. About mile 90 the lack of salt tabs came back to bit me. Plus my nutrition plan was based on sea level and not on altitude. Apparently I wasn't drinking enough and the lack of salt was causing total body cramps.
What would you do differently?:

Have a better nutrition plan.
Transition 2
  • 11m 58s
Comments:

At this point the cramps in my legs were so bad I just walked it out. Thought maybe I could get them to go away. Didn't happen
Run
  • 6h 10m 52s
  • 26.2 miles
  • 14m 10s  min/mile
Comments:

There wasn't much running going on here. I started out with a slow job hoping the cramps would go away if I hydrated and got in some salt. Grabbed base salt they were handing out at about mile 5 and was taking that, which I've never used before. Caught up to my buddy Ray who was having a tough time. We walked/ran for a bit and our friend Kristen caught both of us. Kristen and I went off leaving Ray as he was going to drop after 1 loop. I had to drop off Kristen as the cramps were just not going away. Around mile 20 I started to dry heave and at mile 21 started throwing up anything I had in my stomach. Was a death march into the finish
What would you do differently?:

Nutrition
Post race
Warm down:

Ended up with medical because I was feeling sick. Laid there for about 45 minutes before heading back to the hotel and dinner.

What limited your ability to perform faster:

Nutrition

Event comments:

Ironman puts on a great race and this was an awesome course.




Last updated: 2014-10-20 12:00 AM
Swimming
01:14:34 | 4224 yards | 01m 46s / 100yards
Age Group: 47/288
Overall: 360/2234
Performance: Good
Suit: No
Course: Single Loop
Start type: Run Plus: Shot
Water temp: 78F / 26C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 06:05
Performance:
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
05:44:57 | 112 miles | 19.48 mile/hr
Age Group: 84/288
Overall: 457/2234
Performance: Average
Wind: Little
Course: 2.5 loops
Road: Smooth Dry Cadence: 87
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 11:58
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Bad
Racking bike Good
Shoe and helmet removal Bad
Running
06:10:52 | 26.2 miles | 14m 10s  min/mile
Age Group: 168/288
Overall: 992/2234
Performance: Bad
Course: 2 loops on Boulder creek trail
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
Physical exertion [1-5] 3
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: Good
Race evaluation [1-5] 5

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