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Ironman 70.3 Steelhead - Triathlon

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Benton Harbor, Michigan
United States
World Triathlon Corporation
75F / 24C
Total Time = 5h 49m 52s
Overall Rank = 709/1658
Age Group = M40-44
Age Group Rank = 104/192
Pre-race routine:

Woke up and ate oatmeal breakfast. Drove 15 minutes to race site. Set up transition and waited for the race to start.
Event warmup:

none due to rolling swim start
  • 40m 50s
  • 2112 yards
  • 01m 56s / 100 yards

The swim was intimidating. Lake Michigan was warmer than expected. The waves of the day before had settled, but it was still a constant up and down. The rolling start eliminated the ability for a pre-race warmup as you needed to stay in line for over 45 minutes from the race start until your projected swim time group went. It did reduce swim start congestion. I had to pee the entire swim, but had to wait until the end to do so, as I needed to start and adjust.
What would you do differently?:

Attack a bit more and not be so intimidated by the big lake swim.
Transition 1
  • 04m 36s

This seemed to take forever. I had gels in my shoes. I had a hard time getting my bike unracked after hanging my wetsuit on the bar. The lack of wetsuit strippers was unexpected. The run up the beach through the sand was also tough.
What would you do differently?:

I'm not sure, but this is too slow.
  • 2h 49m 44s
  • 56 miles
  • 19.80 mile/hr

The roads on the course were quite rough. The course had more hills than I expected. I'm not really sure why I was so much slower than Rev3.
Transition 2
  • 04m 33s

This is a long transition that is really narrow. I had to wait behind a guy who was moving quite slowly up the aisle. I also used the portalett in transition.
  • 2h 10m 9s
  • 13.1 miles
  • 09m 56s  min/mile

This is almost identical to Rev3. I guess this is what my current fitness level will allow.
What would you do differently?:

I need to regain my fitness from a couple of years ago.
Post race
Warm down:

I went to the food tent to get some pizza. Then I brought my gear to the car and picked up the girls before we returned to the race site to wait for Kristen to finish.

What limited your ability to perform faster:

Mostly my current fitness level.

Event comments:

Overall, this was a good Ironman 70.3 race. The Lake Michigan swim was intimidating, but fun. The roads on the bike course were rough, but as expected for the Midwest. The course was not as interesting as I had hoped. The run course was fine with a couple of large hills. They could have done a bit more. It seems that this was a bit "Ironman Lite" with no wetsuit strippers and fewer run aid stations than typical. It was good to do a race in my home state.

Last updated: 2017-08-15 12:00 AM
00:40:50 | 2112 yards | 01m 56s / 100yards
Age Group: 96/192
Overall: 0/1658
Performance: Average
Suit: wetsuit
Course: The course was a big triangle out into Lake Michigan.
Start type: Run Plus: Time Trial
Water temp: 73F / 23C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 04:36
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
02:49:44 | 56 miles | 19.80 mile/hr
Age Group: 110/192
Overall: 0/1658
Performance: Below average
Wind: Little
Course: The course is a lollipop single lap. The way back into the park is quite slow, with sharp tuns and riding on the boardwalk that was virtually single file.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 04:33
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
02:10:09 | 13.1 miles | 09m 56s  min/mile
Age Group: 105/192
Overall: 0/1658
Performance: Average
Course: The course is a lollipop, out 1.5 miles, twice around a 5 mile loop, and back 1.5 miles. There were a couple of significant hills. The loop went through neighborhoods, the Whirlpool campus around a lake on some trails. The trail was in bad shape.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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

2017-08-15 1:50 PM


, Virginia
Subject: Ironman 70.3 Steelhead
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