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Ironman 70.3 Chattanooga - Triathlon

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Chattanooga, Tennessee
United States
World Triathlon Corporation
74F / 23C
Total Time = 5h 06m 53s
Overall Rank = 340/2909
Age Group = 40-44
Age Group Rank = 6/116
Pre-race routine:

Set my alarm for 4am. Had my usual homemade banana chocolate chip muffin + PB2 + 1/2 sliced banana, PH 1500, coffee x 1. We left the apartment to head down to transition (short drive away) at 530am. Set up my T2 and got on the shuttle and headed to the start.
Event warmup:

Found Jason, Bastain and Stephan from the CF Tri Club waiting at the swim start. I talked them into moving up so we could get in the water sooner rather than later. We started in the 30-33 minute swim group.
  • 35m 19s
  • 2257 meters
  • 01m 34s / 100 meters

Swim was stress free. We started 4 across on a dock every 10 seconds. Sat on the dock and just slid into the water. Lots of room in the river for everyone. No one swimming over me. I felt like I seeded myself appropriately. I even caught up to Stephen from the tri club.
What would you do differently?:

Transition 1
  • 04m 12s

The transition area was huge with over 3000 bikes. It was rectangular. I was the first rack at the back which was right where we entered from the swim and exited for the run but furthest from the bike in/out. I had a 1/4 mile run in the transition area from my rack to the bike mount. The transition area was a parking lot. I opted to run in my socks vs my bike shoes which was smart.
What would you do differently?:

Bike location in the transition is just based on when you grab your packet. You just deal what you are dealt with. There are always pro and cons to whereever your bike ends up.
  • 2h 49m 41s
  • 56.8 miles
  • 20.08 mile/hr

Course was a lollipop. The stick part of lollipop had some bumpy surfaces, railroad tracks. I did my best on the hills. My ‘cateye’ did not connect so I was not able to see my speed. The headwind on the back half of the course with the hills adding some challenge.
What would you do differently?:

Living in Wilmington I don’t have hills to practice on but this course looks similar to Lahti. I might need to do more strength training on my legs and more Zwift rides with hills. I was only 2 minutes faster than 2018 which I was a little disappointed with because I feel like I am a better biker but I don’t recall having headwind last time. I can’t complain…I averaged 20 mph for course. I’ll take it.
Transition 2
  • 03m 15s

Again I took my bike shoes off right after I dismounted to run the 1/4 mile on the pavement back to my bike rack.
What would you do differently?:

I dropped a pack of Gu chews while running and turned around and went back and got them…why? Who knows, I had a 2 other gels with me and there was nutrition on the course.
  • 1h 34m 28s
  • 13.1 miles
  • 07m 13s  min/mile

I am VERY pleased with my run off the bike. 1st in my age group which means I caught a lot of ladies on the run. I had no goal for the run. Just ran by feel and felt pretty good the whole time.
What would you do differently?:

Nothing. I wanted to PR this run couse. I did in 1:44 in 2018 so taking 10 minutes off was awesome!
Post race
Warm down:

Found Scott and cheered for Tri Club friends!

What limited your ability to perform faster:

Maybe the headwind on the bike but honestly I did my best.

Event comments:

Great 70.3 venue and race course. Swim is enjoyable and not stressful, bike is rolling but can be fast and run is fun with lots of fan support! This course is challenging but not impossible. I PR this course by 10 minutes as I did it in 5:16 in 2018. I would definitely recommend this race to anyone and everyone.

Last updated: 2023-05-25 12:00 AM
00:35:19 | 2257 meters | 01m 34s / 100meters
Age Group: 32/116
Overall: 821/2909
Performance: Good
Suit: Full sleeve
Course: Downstream swim in the Tennesse River
Start type: Dive Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
Time: 04:12
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:49:41 | 56.8 miles | 20.08 mile/hr
Age Group: 22/116
Overall: 780/2909
Performance: Average
Wind: Headwind
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:15
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:34:28 | 13.1 miles | 07m 13s  min/mile
Age Group: 1/116
Overall: 127/2909
Performance: Average
Course: 2 loops of the downtown + riverwalk. 1 steep hill x 2 at mile 6ish and mile 12ish.
Keeping cool Good Drinking
Post race
Weight change: %0
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: Good
Race evaluation [1-5] 5

2023-05-28 8:40 AM

Extreme Veteran
Wilmington, NC
Subject: Ironman 70.3 Chattanooga

2023-05-29 4:04 PM
in reply to: #5285598

User image

Atlanta, Georgia
Subject: RE: Ironman 70.3 Chattanooga
Somewhere on the run you went past me like a freight train..

Congrats on your day! Agree on all observations about the course; it was my first time racing there even though I live only two hours away. I thought the wind was noticeable but compared to some of the days I've raced in Wilmington, it was not horrible.

I understand they were offering 70.3WC slots to anyone who was interested..!
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