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Ironman 70.3 Bintan - Triathlon


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Bintan,
Indonesia
MetaSport
32C / 90F
Sunny
Total Time = 5h 42m 54s
Overall Rank = 125/613
Age Group = 50-54
Age Group Rank = 2/7
Pre-race routine:

Shower, dress, breakfast - yoghurt, egg, banana. Mobilisation exercises.
Event warmup:

Walking and swim warm up
Swim
  • 32m 29s
  • 1900 meters
  • 25m 38s / 1500 meters
Comments:

All women started together in wave 5. I saw the fast group disappear ahead of me then caught the wave ahead before the first buoy. Lots of room but no one to draft off until the next wave caught up around buoy 2/3. Hammered it for the last buoy into shore but the water temp was energy sapping.
What would you do differently?:

Nothing
Transition 1
  • 02m 41s
Comments:

Long run to other end of transition area. Change was OK but I decided to put gloves on while on bike - not a good idea.
What would you do differently?:

Normally wouldn't use gloves for this distance but decided to for grip. Next time put gloves on before mounting bike.
Bike
  • 2h 54m 45s
  • 90 kms
  • 30.90 km/hr
Comments:

Started with a Leppin gel. Feel like I set out a bit too hard. Kept swapping places with Jo and I probably expended more energy than necessary. Managed to keep a steady pace throughout particularly the last 30km (which usually drops off). Ate most of two SIS energy bars and one moonbar. A mouthful every 20 mins and drink every 10 mins.
What would you do differently?:

Try not to go out too fast.
Transition 2
  • 02m 19s
Comments:

Managed change pretty well then the run course starts with a run all the way through the transition area. Forgot to take of gloves again.
What would you do differently?:

Take off gloves.
Run
  • 2h 10m 40s
  • 21.1 kms
  • 06m 11s  min/km
Comments:

The weather was heating up by the time I started the run. I felt very slow but just had to hang in there and concentrate on moving and what to pick up at each aid station. Nutrition was 5-6 gels, banana and half a SIS energy bar. Drank mostly water and iso plus sponges on shoulders. First placed lady blasted past me halfway through the first lap.
What would you do differently?:

I'm not sure. This was a really hard run for me. I prefer a more varied course and the heat got to me a bit. It's also possible I overdid the cycle leg a bit.
Post race
Warm down:

Coconut fresh, stretching, foam roller.

What limited your ability to perform faster:

The heat

Event comments:

A challenging event in the tropical weather. The local volunteers and supporters are lovely. The event is well organised and the activities around the race were good.


Profile Album


Last updated: 2016-08-07 12:00 AM
Swimming
00:32:29 | 1900 meters | 25m 38s / 1500meters
Age Group: 1/7
Overall: 52/613
Performance: Good
Suit: No
Course: Out from shore then rectangular course
Start type: Wade Plus: Waves
Water temp: 29C / 84F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 02:41
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
02:54:45 | 90 kms | 30.90 km/hr
Age Group: 2/7
Overall: 219/613
Performance: Good
Wind: Some
Course: Lots of short hills, relentless and therefore pretty challenging. It was overcast and therefore not too hot and the breeze kept it comfortable enough.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:19
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
02:10:40 | 21.1 kms | 06m 11s  min/km
Age Group: 2/7
Overall: 132/613
Performance: Average
Course: This run course is very flat on concrete and exposed around a man made lake. 3 laps of 7km going through the finish area each lap.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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] 4

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2016-08-31 4:36 AM

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Subject: Ironman 70.3 Bintan
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