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IM Ohio 70.3 - Triathlon


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Sandusky, Ohio
United States
WRC
80F / 27C
Sunny
Total Time = 6h 30m
Overall Rank = 1345/1500
Age Group = 55-59
Age Group Rank = 74/
Pre-race routine:

checked tire pressure, loaded nutrition, put on wetsuit
Event warmup:

Just tried to relax
Swim
  • 53m 21s
  • 2112 yards
  • 02m 32s / 100 yards
Comments:

Good swim. My navigation was good. Some bumping on the course, nothing too bad.
What would you do differently?:

Happy with the swim
Transition 1
  • 06m 59s
Comments:

Transition went well.
Bike
  • 3h 25m 23s
  • 56 miles
  • 16.36 mile/hr
Comments:

I was doing ok on the bike, until mile 55 and then the waterfall opened up and I started vomiting. I am really good at throwing up and not losing cadence, just don't pass me.
What would you do differently?:

I need to figure out nutrition. I may be taking in more carbs than my stomach can handle. I need to figure this out before I race again.
Transition 2
  • 11m 9s
Comments:

I struggled with my shoes and took way to long in transition.
Run
  • 3h 55m 4s
  • 13.1 miles
  • 17m 56s  min/mile
Comments:

It was rough. Everything that came in went right back out. On my second lap, it started to rain and hard. My shoes were soaked. Then it got rainforest hot.
What would you do differently?:

I need to work on nutrition. I may be taking in too many carbs. I did not do well.
Post race
Warm down:

Everything was soaked and it felt good to be done. I need to work on nutrition. Could not eat until 2:30 the next morning

What limited your ability to perform faster:

I got sick.

Event comments:

It was a good race, the problem was me. I need to figure out why I'm getting sick during my races. It may be too many carbs. I did better than normal with the heat. I did take salt pills and that probably helped.
Since we had a long ride home, I took a truck stop shower. That was a gamechanger, especially for my wife riding with me. Thankfully she drove home and I slept.




Last updated: 2023-07-26 12:00 AM
Swimming
00:53:21 | 2112 yards | 02m 32s / 100yards
Age Group: 54/
Overall: 1058/1500
Performance: Good
I swam well (for me). the start was jumping off of the back of a ferry boat. It was wetsuit optional and I took the option. Just over 1,000 chose no wetsuit and over 400 decided to wear one.
Suit: good
Course: Easy course. Started in the bay and went into the canal.
Start type: Dive Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 06:59
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
03:25:23 | 56 miles | 16.36 mile/hr
Age Group: 71/
Overall: 859/1500
Performance: Good
I struggled in the wind. False flat going out. Return was fast.
Wind: Headwind
Course: A lot of turns. Only a couple of spots you could get aero and really ride. The first thirty miles had rough pavement, but not the worst or no where near as bad a Tulsa was.
Road: Rough Dry Cadence: 76
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
T2
Time: 11:09
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Bad
Running
03:55:04 | 13.1 miles | 17m 56s  min/mile
Age Group: 74/
Overall: 1345/1500
Performance: Bad
Course: Flat and easy running
Keeping cool Bad Drinking Too much
Post race
Weight change: %7
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? Ok
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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2023-07-26 7:35 PM

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Expert
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Subject: IM Ohio 70.3


2023-07-26 10:34 PM
in reply to: #5286268

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Master
8247
50002000100010010025
Eugene, Oregon
Bronze member
Subject: RE: IM Ohio 70.3
Congrats on finishing despite all the challenges! I feel your pain--I have puked several times in races, mostly shorter ones (probably just too much intensity in the heat) and am still a first-rate gagger. Probably better not to ride behind me, either.

Quite possibly too many carbs. This tends to be more of an issue with warm-weather races. I've always found it better to err on the side of too few calories rather than too many. You don't want to bonk, but if you're well-nourished coming in and had a solid day of carbs the day before, you aren't going to starve to death by basically doing a bunch of activity while delaying lunch by a few hours, to put it into perspective. I'm sure it varies by body size, gender, and all kinds of factors, but I often see guys taking 3X the amount of nutrition I'm taking, and they're (hopefully) not 3X my size. My standard "feed" is 3 gus (or equivalent) on the bike, 2-3 on the run.

To my knowledge, women burn fat (or switch to burning fat?) somewhat more efficiently than men so maybe guys are more prone to bonking. Probably a nutritionist could give more detailed advice. But you might want to experiment with just taking in less and see how it goes.
2023-07-26 10:36 PM
in reply to: 0

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Master
8247
50002000100010010025
Eugene, Oregon
Bronze member
Subject: RE: IM Ohio 70.3
Sorry--double post. Internet acting up!

Edited by Hot Runner 2023-07-26 10:37 PM
2023-07-27 6:26 AM
in reply to: #5286268

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Master
7712
50002000500100100
Orlando
Subject: RE: IM Ohio 70.3

Sorry to read you are still having issues with nutrition - so frustrating! Well done pushing through and notching another finish despite the puking on all the people behind you 

2023-07-27 9:41 AM
in reply to: amd723

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Member
2098
2000252525
Simsbury, Connecticut
Subject: RE: IM Ohio 70.3
OOF sounds like a rough day!

Way to gut it out though!!
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