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Ironman North Carolina 70.3 - Triathlon

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Wilmington, North Carolina
United States
Total Time = 4h 55m 47s
Overall Rank = 174/2125
Age Group = 40-44
Age Group Rank = 1/121
Pre-race routine:

Woke up at 4:15 am, made coffee and ate my usual homemade banana chocolate chip muffin with PB2 and sliced banana. Scott drove me down to the race start which is only a 10 minute drive. My goal was to be there by 530am to set up my T1 then get on the shuttle to head to the race start. About half way there I realized I forgot my bike bottles. We had to turn around and come back to get them. Then getting back down to the beach was slow due to all the cars trying to get over the bridge. I finally got there at 6:05am. He dropped me off and I set up T1, found a shuttle and went down the start.
Event warmup:

Stood in line for a Porta John for 20 minutes. I saw soooo many people but not many new. I had to decide where I wanted to seed myself for the swim start. I decided on 30-33 minutes.
  • 31m 43s
  • 2112 yards
  • 01m 30s / 100 yards

Swim was better than anticipated. I seeded myself correctly. I did not get passed nor did I pass anyone. The current was good, which is obvious based on my swim time!
What would you do differently?:

Nothing, this went pretty smooth!
Transition 1
  • 05m 31s

This is a LONG transition zone. The run from getting out of the water to get to T1 has to be at least 1/4 of a mile if not 1/3 of a mile. All of pavement. It was a little hard on the toes.
  • 2h 38m 15s
  • 56 miles
  • 21.23 mile/hr

Ideal conditions for biking, low wind, temperature was perfect.

Nutrition: two bottles with 2 scoops of Skratch + 1/2 packet of IV hydration, 1/2 Fig bar, 1 Almond butter oatmeal cookie, one gel
What would you do differently?:

Figure out nutrition that is more simple
Transition 2
  • 01m 58s

T2 was HUGE and in a sloping parking lot. The day before I decided there would be no way I could run in bike shoes on the pavement so I taught myself how to take my shoes of while still clipped in.
What would you do differently?:

I might consider getting the shoe laces you don't have to tie up.
  • 1h 38m 16s
  • 13.1 miles
  • 07m 30s  min/mile

I was determined to PR this race. I did not know my overall time at this point b/c I did not use triathlon mode. My goal was sub 1:40. I had to pee and I stop or just pee my pants? I stopped. My 43 year old brain would not let me pee my pants.

Nutrition: 2 gels and sips of water at every aid station
Post race
Warm down:

Walked around looking for Scott

Event comments:

IMNC 70.3 did not disappoint! I feel so fortunate to have an amazing race in my hometown!

Profile Album

Last updated: 2022-05-29 12:00 AM
00:31:43 | 2112 yards | 01m 30s / 100yards
Age Group: 31/121
Overall: 0/2125
Performance: Good
Suit: Full wetsuit
Course: Point to point swim in the intracoastal from Yacht club to Seapath
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 05:31
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
02:38:15 | 56 miles | 21.23 mile/hr
Age Group: 14/121
Overall: 0/2125
Performance: Good
Wind: Little
Course: Flat lollipop loop from the beach to downtown. Mostly on highway 421 and out in the country.
Road: Smooth  Cadence:
Turns: Good Cornering:
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
Time: 01:58
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:38:16 | 13.1 miles | 07m 30s  min/mile
Age Group: 1/121
Overall: 0/2125
Performance: Good
Course: Big loop from downtown, to Greenfield lake and back downtown
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5

2022-10-29 5:07 AM

Extreme Veteran
Wilmington, NC
Subject: Ironman North Carolina 70.3

2022-10-30 8:02 PM
in reply to: #5283299

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Extreme Veteran
, Queensland
Gold member
Subject: RE: Ironman North Carolina 70.3

Nice work! Sounds like a great day out - and very good run time 

2022-10-31 6:14 AM
in reply to: #5283299

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Atlanta, Georgia
Bronze member
Subject: RE: Ironman North Carolina 70.3
Fantastic result..strong all day long! Did you take the slot to WC in Lahti?
2023-05-14 9:00 AM
in reply to: alltom1

Extreme Veteran
Wilmington, NC
Subject: RE: Ironman North Carolina 70.3
Originally posted by alltom1

Fantastic result..strong all day long! Did you take the slot to WC in Lahti?

I was just looking up my race report to see what I did for nutrition since I am racing this upcoming weekend and noticed your comment. Yes I did win a Lahti slot! Super excited!
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