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Ironman 70.3 Lake Placid - Triathlon


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Lake Placid, New York
United States
1C / 34F
Overcast
Total Time = 6h 49m 36s
Overall Rank = 1413/2905
Age Group = M45-49
Age Group Rank = 171/333
Pre-race routine:

routine was disturbed by the 1C ...
Event warmup:

keeping warm was the main objective, donned my wetsuit early to have extra layer of clothing, warming tent was crowded and a nice touch.
Decided to stay in the water like the National Geographic video of the monkeys in Japan in winter.
Swim
  • 41m 59s
  • 1900 meters
  • 02m 13s / 100 meters
Comments:

with 200 meters to go, I was kicked in the goggles by someone who switched from freestyle to breaststroke.
started in the 50 minutes waves as my shoulder was bothering me, it turned out to not be a factor.
kept my wetsuit all the way to T1, so cold, arms and face were stinging from the cold.
What would you do differently?:

I would start in a faster corral
Transition 1
  • 11m 14s
Comments:

looong transition, with the cold, I made sure to dry off and put on dry clothes, arms, warmers, x-country skiing jacket, gloves and beany under my helmet.
What would you do differently?:

nothing
Bike
  • 3h 33m 48s
  • 56 miles
  • 15.72 mile/hr
Comments:

made it to 71km/h down into Keene with a frozen smile on my face.
Had to yell at people to get out of the way, they were passing and not falling back to the right.

After the three bears, we were stopped for almost 10 minutes while ambulances were treating what we though was a bike crash, turned out to be a runner who had collapsed, he/she? was resuscitated and last I hear, was doing ok,
What would you do differently?:

not knowing the hills, I was conservative, now I have a better sense as to where to take it easy and where to attack.
Transition 2
  • 04m 21s
Comments:

removed some wet layers to replace them with dry ones. in the change, I forgot my fuel.
What would you do differently?:

I would make sure to transfer my fuel from my bike jersey to the dry one i wore for the run
Run
  • 2h 18m 14s
  • 21.1 kms
  • 06m 33s  min/km
Comments:

hit the wall at mile 10, from that point on: 9s &1s with occasional 8&2s

Failed on my fueling: When I changed out of some wet clothes after the bike, some nutrition fell out and I ran out on the run. I had to use the races's stuff and I don't like the sugary "razzy" flavour from cliff.

What would you do differently?:

make sure to have ALL my fuel.
Post race
Warm down:

it's a bit fuzzy, was helped by one of my friend to pick-up my gear.
Post race did included steaks and beer :)

What limited your ability to perform faster:

held back at the wrong places and failed fueling on the run.

Event comments:

Already planning to do it next year. Great race!

the weather was a big element in this race, felt weird to be wearing my x-country layers for a triathlon.

next year, I need to stick to my fuel plan (and actually bring it on the run).




Last updated: 2018-10-01 12:00 AM
Swimming
00:41:59 | 1900 meters | 02m 13s / 100meters
Age Group: 148/333
Overall: 1399/2905
Performance: Good
Suit: Nineteen pipeline sleevesless
Course:
Start type: Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation:
Rounding:
T1
Time: 11:14
Performance: Good
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
03:33:48 | 56 miles | 15.72 mile/hr
Age Group: 184/333
Overall: 1411/2905
Performance: Average
Wind: Some
Course:
Road: Smooth Dry Cadence: 82
Turns: Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 04:21
Overall: Good
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:18:14 | 21.1 kms | 06m 33s  min/km
Age Group: 171/333
Overall: 1413/2905
Performance: Below average
Course:
Keeping cool Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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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2018-10-01 11:06 AM


0

Subject: Ironman 70.3 Lake Placid


2018-10-01 4:09 PM
in reply to: #5250043

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6

Subject: RE: Ironman 70.3 Lake Placid
Great race. I did this race as well this year. Loved the National Geographic monkey in water reference I can relate, as that is the coldest I have ever felt on a bike. Specifically, once I got into the town of Keene on the bike having gone 70km/h down the hill on a really cold morning.
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