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IM Hawaii 70.3 - Triathlon

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Waikoloa, Hawaii
United States
Total Time = 7h 11m 13s
Overall Rank = 884/1640
Age Group = F 35-39
Age Group Rank = 49/75
  • 51m 53s
  • 2100 yards
  • 02m 28s / 100 yards

This was a beach start in time trial fashion by age groups. It was a clockwise rectangle swim. I did this race 2 years ago and at that time, it was a counter clockwise swim with a deep water start. While I don't particularly care for a beach start, the clockwise swim was nice as there was a slight current moving from left to right when looking out from the beach. The RD warned us to shoot about 10 degrees to the left of the first turn buoy after seeing the first several waves get pushed to the right of the turn buoy. Once we made that first right hand turn, I tried to settle into my stroke and relax. Although this swim was a few seconds faster than my swim 2 years ago, I think I may have relaxed a bit too much as I came out of the water feeling very comfortable. Still, this was a good start to the day for me. I did swim a bit over with my sighting (Garmin had me swimming 2,363yds)
What would you do differently?:

Perhaps push a bit harder going out with a bit of the current behind us.
Transition 1
  • 05m 45s

This was a clean transition race, so our T1 bags had to be hanging on our bike or placed along the walkway from the beach exit into transition. I left my bag along the walkway so that I could be putting my shirt on while walking to my bike. When I did this race 2 years ago, I got sunburned so badly that I had my race numbers visible on my arms for 3 weeks. I was absolutely miserable for several days after the race despite reapplying sunscreen twice during the day. This time, I didn't want a repeat, so I planned to put on a long sleeved DeSoto cooling shirt in T1. I did the swim in tri shorts and a sports bra. I had rolled up the sleeves on the DeSoto shirt and need up having to ask a volunteer to help me get it on. I felt like I was trying to wrestle out of a straightjacket. That took way more time that I had anticipated, but in the end it was totally worth it!!
What would you do differently?:

Perhaps try to dry off some before putting the shirt on. I knew it was going to be difficult putting a dry shirt on a wet body, but I was willing to take the additional time in order not to burn.
  • 3h 40m 23s
  • 56 miles
  • 15.25 mile/hr

Usually there are pretty stiff head/cross winds up in Hawi. While it was windy, it was much better than when we rode there in January (the winds were so bad at that time, that it was a struggle just staying upright in the cross winds). That experience had me well prepared for race day. I was much slower this year when compared to 2 years ago and I'm not exactly sure what happened differently. 2 years ago, I dropped my chain twice and still rode 3:26:30. The plan was for a much better run this year than 2 years ago (and that did happen), but looking at how much time I "lost" on the bike was a bit disheartening.
What would you do differently?:

Not sure...will have to talk to coach about this after looking at the data.
Transition 2
  • 04m 54s

When coming into T2, you had to rack your bike in your designated space and then head into a pen where all of the T2 bags were lined up by race number. Running on the grass in bike shoes was difficult...I haven't mastered riding on top of my shoes coming into transition and wasn't going to try it out and crash on race day.
What would you do differently?:

Not much...perhaps practice riding on top of shoes coming into T2, but in reality, I'm so slow that those few seconds don't make too much of a difference to me.
  • 2h 28m 18s
  • 13.1 miles
  • 11m 19s  min/mile

I learned my lesson here 2 years ago...this is a tough run course. Almost 6 miles of it is on the golf course fairways themselves. I wasn't prepared for that much grass running 2 years ago, and I ended up doing more walking than running. This year, the plan was to focus on pacing and have a better run that previously. Sticking to the plan, I made sure to put ice down my sports bra and into the pouches between my shoulder blades and lower back on the DeSoto shirt. That really kept me cool during the run. My hip flexors were starting to get sore towards the end of the run, but I held on for a 24 minute improvement on the run. Unfortunately due to my slower bike time this year, my overall time was only 9 minutes faster than previously and 43 minutes slower than my 70.3 PR (on a different course). It's still a PR on this course, so I'll take it!! With 436 DNF and DNS, I'm still happen with a finish!
Post race
Warm down:

Grabbed my gear bags from transition as well as my bike and brought them back to TriBikeTransport. Then we walked back to our rental house in Ka'Milo from the Fairmont.

Event comments:

I absolutely love this race. It has some of the most beautiful scenery. It is well put on. The RD has this planned out well and the volunteers are amazing. I'll be back on this course in the future and maybe I can pull it all together.

Last updated: 2018-06-09 12:00 AM
00:51:53 | 2100 yards | 02m 28s / 100yards
Age Group: 58/75
Overall: 0/1640
Performance: Average
Course: clockwise rectangle
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 05:45
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:40:23 | 56 miles | 15.25 mile/hr
Age Group: 0/75
Overall: 0/1640
Course: When leaving T1, you turn south on the Queen K and ride from Hapuna Beach to the entrance to Mauna Lani (the road leading to the Fairmont). Then you make a U-turn and head back up the Queen K, past Kawaihae and up to Hawi. You turn around in Hawi just short of the turn around point for the 140.6 World Championships and head back to the Fairmont at Mauna Lani.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 04:54
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:28:18 | 13.1 miles | 11m 19s  min/mile
Age Group: 0/75
Overall: 0/1640
Course: 2 loops with approx 5 -6 miles on the golf course fairways and 2 times out onto Hell's Kitchen (it's a blacktop road with no shade and little to no breeze...hence the name).
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2018-06-09 12:18 PM

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Subject: IM Hawaii 70.3
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