Ironman 70.3 Atlantic City

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Ironman 70.3 Atlantic City - Triathlon


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Atlantic City, NJ
United States
Ironman/Delmo Sports
63F / 17C
Precipitation
 		Total Time = 5h 08m 3s
Overall Rank = 266/2536
Age Group = M55-59
Age Group Rank = 6/137
Pre-race routine:

Usual
Event warmup:

no swim warmup
Swim
  • 39m 52s
  • 2111 yards
  • 01m 53s / 100 yards
Comments:

tough swim; I'm getting better about handling the contact, but dark water and tons of bodies with choppy swirling water is a challenge; oh and add in waves from the harbor patrol and the kick in my nose; the first 2 turn buoys were a scrum
https://connect.garmin.com/modern/activity/3039287372/1
What would you do differently?:

start slower, stay more right, avoid kicks
Transition 1
  • 04m 44s
Comments:

I'm getting very good at T1; I was first in my AG; wetsuit peelers helped too, but I went fast!
What would you do differently?:

not a thing
Bike
  • 2h 28m 21s
  • 56 miles
  • 22.65 mile/hr
Comments:

wanted to hold 190 AP and keep NP <200 so I looked mostly at that screen
actual-195/203

https://connect.garmin.com/modern/activity/3039287372/3
What would you do differently?:

try to hold it closer to 200AP and 210 NP
Transition 2
  • 04m 16s
Comments:

I had a crappy transition spot and had to run a LONG way with the bike, but I moved fast, chucked stuff off and got the run stuff on. Stood up and had to look both ways to remember which way to go out.
What would you do differently?:

nothing really
Run
  • 1h 50m 50s
  • 13.1 miles
  • 08m 28s  min/mile
Comments:

Unending flatness stressed my muscles, which weren't used to holding flat pace. Probably incompletely recovered from doing IMLP 70.3 TWO WEEKS ago. Did well to hold pace overall.
https://connect.garmin.com/modern/activity/3039287372/5
What would you do differently?:

Recover more going into a goal race.
Post race
Warm down:

I was cold and shaking. Took a bit before I could talk, walk and eat.

What limited your ability to perform faster:

Recovery. Challenging water. Weather worked well for most people.

Event comments:

Really well run. Post race food was great. Not a challenging course and flat=boring to me. Super excited to get a slot to WC 70.s in Nice France!
https://www.delmosports.com/events/ironman-703-atlantic-city
https://connect.garmin.com/modern/activity/3039287372




Last updated: 2018-07-23 12:00 AM
Swimming
00:39:52 | 2111 yards | 01m 53s / 100yards
Age Group: 27/137
Overall: 655/2536
Performance: Below average
got kicked straight in the mouth and had to stop and assess the damage for 45 seconds, regain my composure then resume swimming in the brackish darkness
Suit: Roka Sleeveless Maverick
Course: out and back long rectangle in the bay off Bader field (old airport) with brackish water and a tide (high tide was 7:05am)-featured the rolling start with athlete's jammed into a small entrance via the boat launch; crossed the timing mat on land, wade in and swim left/clockwise keeping buoys on your right, turn at the big red Turn buoys, of which there were 5, if you include the TYR channel you swam through on the backside
Start type: Wade Plus:
Water temp: 72F / 22C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Bad
Waves: Navigation: Below average
Rounding: Average
T1
Time: 04:44
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
02:28:21 | 56 miles | 22.65 mile/hr
Age Group: 6/137
Overall: 212/2536
Performance: Good
tried to stay down in aero as much as possible; boringly flat and I had to get up and push every now and then just to stretch my back-worth burning those few matches
Wind: Some
Course: 2.5+ loops on the AC expressway (semi closed) across rumble strips with an every increasing number of people each lap; overcast>drizzle>light rain making turns dicey and there were a number of turns; I saw lots of crashes/scrapes and heard stories later on. Tail wind on the way out and head wind on the way back in.
Road: Rough Wet Cadence: 86
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 04:16
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:50:50 | 13.1 miles | 08m 28s  min/mile
Age Group: 7/137
Overall: 250/2536
Performance: Good
held pace almost to the end, but slowed ever so slightly in the final miles
Course: run in Bader airfield for a mile then out and down to the Boardwalk, go right and do a few mini loops into the aid stations, then out into Ventnor for a while and turn around at Martindale Ave, head back in with continuous rivets staring back at you from the boardwalk while the rain went from drizzle to a more steady rain. Continue with a turn out onto the Pier-looking up left me with some nausea as the waves swirled around. Back to the Boardwalk, out onto the hard packed sand briefly, around the pier shops, turn around near the end of the Boardwalk and back to finish across from the Hall.
Keeping cool Good 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] 5

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2018-09-24 9:58 AM

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Veteran
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50010010010010025
South Windsor, CT
Subject: Ironman 70.3 Atlantic City

2018-09-24 2:47 PM
in reply to: #5249676

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Member
622
500100
Franklin, TN
Subject: RE: Ironman 70.3 Atlantic City

Congratulations again Dale!  I was amazed that you recovered so quickly from Lake Placid.  Have fun in Nice!

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