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St. Croix 70.3 - Triathlon1/2 Ironman


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Christiansted,
Virgin Islands, U.S.
85F / 29C
Sunny
Total Time = 6h 29m 47s
Overall Rank = 280/
Age Group = 30-34
Age Group Rank = 26/46
Pre-race routine:

Got up at 3:30, had 2 bowls of oatmeal a banana and a few glasses of water.
Event warmup:

Rode w/ Rachelle and 4 other people staying at the B&B to the transition. 4 miles in the dark was a little unnerving, but it was peaceful too. It definitely felt like race day. Once I had my transtion area set up, it was a 150 meter swim to the Cay (small island) where we started the swim from.
Swim
  • 37m 33s
  • 2187 yards
  • 01m 43s / 100 yards
Comments:

The start was a bit congested. In retrospect, I really should have started more in the front. As it was, I had to swim around alot of bodies.

Once I was underway though, I settled into what felt like a solid pace. I was comfortable, and passing people easily for the first leg of the swim. When we made our first right and I saw what I think was the first guy from the 40-44 group. I drafted off of him for a few minutes and then let him go when he really turned up the pace. I then found another guy from my AG to draft off of and followed him for the rest of the course. It was an uneventful swim as I suspected it would be.
What would you do differently?:

Start further up in the group
Transition 1
  • 01m 53s
Comments:

Not a bad transition. I ended up not putting on my socks because of my dirty wet feet.

I didn't waste time, but I also made sure that I went through my mental check listd before leaving transition.
What would you do differently?:

Nothing.
Bike
  • 3h 25m 58s
  • 56 miles
  • 16.31 mile/hr
Comments:

The first 20 miles of the ride were relatively uneventful. Up to then I held about a 20 mph average and that even included some minor hills. I made sure to keep my heart rate around 150 though knowing that things were going to get rough from the Beast on out. About the time I started wondering when we were going to get to it, I rounded a tight, almost 180 degree turn and there it was. I think the hill actually started at 14% from the get go and then about 1/2 way up it reached 21%. There were no real breaks but there was a short stretch where the hill relaxed to 12%. I actually recovered a bit and put my head down again to push the rest of the way up. At the top, I felt like I had really accomplished something, but reminded myself that the tough stuff was yet to come. Going down the back side of the Beast was good but the road was rough and had piles of gravel in the corners. The remmainder of the course was rolling hills, long exposed stretches that left me open to wind and sun.

The last 30 miles of the ride was a sufferfest. I kept my heart rate at 155, but my legs were fatigued and I sweat poured off my face constantly. Fifteen miles from the bike finish, my rear tire flatted and took 7 minutes to change it. At that point, I was almost glad for the break.
What would you do differently?:

More climbing and more 70 mile plus rides during training.
Transition 2
  • 02m
Comments:

Riding into T2, I had alot of trouble w/ the direction volunteers were giving us. When I got off the bike, I realized standing upright was a bit difficult. I racked my bike and started to pull on my socks, but immediately realized I'd have to sit down. My legs were shot and I was hotter than I'd ever been in my life.
What would you do differently?:

Bring a 2nd pair of legs!
Run
  • 2h 26m 17s
  • 13.1 miles
  • 11m 10s  min/mile
Comments:

Exiting the transition area, I knew I was in trouble. My brain was working right, but my legs were stiff as 2x4s and worse yet; I was hotter than I'd ever been in my life. My sweat rate had to be through the roof.

I began to walk at the first water stop, got some ice water, sponges and a bit of a banana. I repeated this at every aid station until I reached the Buccanneer Hotel. The run follout the golf course cart path. It was hilly and again, exposed to the sun. About the time I began walking along the cart path I remembered I'd have to do this a 2nd time (aw shit). I think it was at this point that I decided to focus on trying to bring down my temperature. My legs had loosened up, but they certainly weren't normal. I was miserable until I remembered that I was doing this for fun. There were tons of other athletes with the same wasted expressions, so I'd pick a person to run/walk with and started having fun again. I met so many people on the run course. A guy in my AG who I eventually left, 2 guys in the 25-29 AG (Duane and Nate), Dean (a behemoth of a man who'd lost all his nutrition on the bike, hot girl in wearing a Zoot bikini (yeah, I followed her for a long time) and a guy I finished the last 1/2 mile with. While I ended up beating all of them excepth Duane and Nate, they all helped make the run less of a struggle.
What would you do differently?:

Train in the heat more and add more running to my training.
Post race
Warm down:

Met Rachelle, had 3 bags of chips, a coke and 2 waters.

What limited your ability to perform faster:

Heat. Heat. Heat.

We also exerted too much effort in the days. I think my taper could have been much more effective.

Event comments:

Fans often lined the course and the entire island was shut down so the race could happen. The whole course was very, very tough. Everone talks about the Beast, but it's the rolling hills and heat after the Beast that really take the toll. Add to that, very rough pavement throughout and the entire bike and run should be known as the Beast.




Last updated: 2007-03-24 12:00 AM
Swimming
00:37:33 | 2187 yards | 01m 43s / 100yards
Age Group: 0/46
Overall: 0/
Performance: Good
Suit: none
Course: Water conditions couldn't have been better in an ocean swim and my time reflected it.
Start type: Wade Plus: Waves
Water temp: 80F / 27C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:53
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
03:25:58 | 56 miles | 16.31 mile/hr
Age Group: 31/46
Overall: 0/
Performance: Below average
Wind: Strong
Course:
Road: Potholes Dry Cadence:
Turns: Below average Cornering: Below average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:00
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:26:17 | 13.1 miles | 11m 10s  min/mile
Age Group: 26/46
Overall: 0/
Performance: Below average
Course: Two loop course out to the Buccanneer Hotel, through the golf course.
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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: Average
Race evaluation [1-5] 5

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2007-05-11 10:35 PM

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Subject: St. Croix 70.3


2007-05-11 11:18 PM
in reply to: #797921

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Expert
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Subject: RE: St. Croix 70.3
From what I've been reading this is a pretty underrated course, kind of like you said at the end there. Nice job on finishing your first HIM though! Couldn't have picked a more scenic place. The swim looks awesome. I'm guessing you like the distance too since you're already talking about going back for some revenge. Now the real question is why did you ever leave the hot girl wearing a bikini on the run?!
2007-05-12 10:32 AM
in reply to: #797921

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Peachtree City, GA
Subject: RE: St. Croix 70.3
Good job man. Sounds like it was tough out there. Way to be strong!
2007-05-12 2:09 PM
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Denver, CO
Subject: RE: St. Croix 70.3
Great job on your first half!  I know you're not too excited about the time and the run was hard, but you finished and had a great attitude.  You'll be soooooo much faster at the next one.
2007-05-12 9:41 PM
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Subject: RE: St. Croix 70.3
This was my first try as well and as I met people there, they all asked the same question, "why did I choose the hardest HIM as your first"

That run was brutal, the heat was sufficating. I thought the ride was great! I think preriding the BEAST was a good call, I wasn't surprised when I turned that corner and there it was staring you in the eyes. A couple days after the race I rode out and did it again... that was just insain! Beatiful island, beautiful people, and I love the rum in the goodie bag, you don't see that at too many races.
2007-05-14 7:41 AM
in reply to: #797921

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Master
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Centennial, CO
Subject: RE: St. Croix 70.3
Great race report.  Sounds like you had an awesome time.  Way to have fun out there.  It seems so simple.  We're out here because we love it.  Why can't we have fun.  Way to go.


2007-05-14 6:58 PM
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Conifer, Colorado
Subject: RE: St. Croix 70.3
Easy Mon,

Hey you did awesome! It takes a while to get used to the heat down there... I hope you plan to do the 5430 Long Course, because after St. Croix, 5430 will be fast and easy...

I enjoyed the report very much... I really, really want to do that race...

I used to play 2 man volleyball at the Buccaneer back in the day... Once I fell asleep face first in the sand, drunk on a handle of Gordon's Vodka (eliminated early in the tournament) and I woke up with an old high school buddy kicking sand in my face... one of those small world experiences!

St. Croix is timeless. Did you get an island bracelet at Sonja's jewelry shop?

Oh, and your swim time was impressive. Nice job...

Sounds like it got pretty tough out there but you were tougher. Congrats!

Oh, so you know... Pabst Blue Ribbon Beer - its logo is a blue ribbon for a reason... It
s the drink of Champions. You deserve a sixer...
2007-05-14 7:03 PM
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Champion
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Rochester Hills, Michigan
Gold member
Subject: RE: St. Croix 70.3

Hot happens.  The fact that you were consistent in plowing through it speaks volumes.  Nice work and hella swim.

And Richard has you pegged....PBR's all 'round.   Giddyup.

2007-05-14 8:41 PM
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Master
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Colorado
Subject: RE: St. Croix 70.3
Nice work Ben and CONGRATS!!  You DID choose a very difficult course for your first HIM - but look at it this way - ANY other one you do from here on out will seem like a PIECE of CAKE   Congrats and I hope the recovery is coming around
2007-05-14 8:41 PM
in reply to: #797921

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Master
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Colorado
Subject: RE: St. Croix 70.3
Nice work Ben and CONGRATS!!  You DID choose a very difficult course for your first HIM - but look at it this way - ANY other one you do from here on out will seem like a PIECE of CAKE   Congrats and I hope the recovery is coming around
2007-05-14 8:56 PM
in reply to: #797921

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Subject: RE: St. Croix 70.3
Thanks all!! For anyone that wants to go to St. Croix next year, I'm debating on going back.  So if there is anyone who wants to go.  I'd go w/ ya in a heart beat!


2007-05-15 9:14 AM
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Champion
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Atlanta, Ga
Subject: RE: St. Croix 70.3

Way to battle through that race!!  And if you find a place to buy a second pair of legs...please let me know.

I want to do this race and my TP keeps telling me I'm doing it next year.  So we'll see how the budget comes out.  I think you did an awesome job and way to go!!

2007-05-22 10:56 AM
in reply to: #797921

Pro
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AZ
Subject: RE: St. Croix 70.3

Awesome job Ben! I am not sure how I missed your RR.....I think in my head is was still coming up.....

Sounds like you picked a tough one for your first HIM.  BUT you pushed through it and did it!! Hot chicks in bikinis can make it all worth it though, right?  Hahaha!!!  And dude...you had a super fast swim! Very nice!!! 

2007-05-22 6:16 PM
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Broomfield, Colorado
Subject: RE: St. Croix 70.3
You really toughed it out on the run....impressive.  No easy feat when it's hot (and humid!) and you are already spent!  Congrats
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