Buffalo Springs Lake Ironman 70.3

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Buffalo Springs Lake Ironman 70.3 - Triathlon1/2 Ironman

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Lubbock, Texas
United States
Buffalo Springs Lake Ironman 70.3
80F / 27C
Sunny

Total Time = 6h 11m 43s
Overall Rank = 518/1600
Age Group = 35-39
Age Group Rank = 20/33

Pre-race routine:

Woke up at 4am. Ate, stretched and out the door by 4:30am.

Yogurt
Banana
Two Ensure

Event warmup:

Ran a quarter mile and swam 200 meters.

Swim

39m 25s
2112 yards
01m 52s / 100 yards

Comments:

This swim is definitely my norm. I can swim faster but with the extra mileage I put in it drags me down.

What would you do differently?:

Practice more sighting and getting in the mix of things.

Transition 1

02m 8s

Comments:

Transition area was very tight. Hard to run bike to mount line without getting caught on other bikes on the racks.

New John wetsuit was great to get off.

A couple people were in the way when running to bike.

What would you do differently?:

Keep practicing.

Bike

3h 12m 28s
56 miles
17.46 mile/hr

Comments:

The bike was great!!! I could have pushed it a little harder a little sooner but was concerned about the run and my shins. The bike was right on target for where I wanted to be. I was very confident on this course. I felt good and passed bunches of people on the hills. We had killer weather and couldn't have asked for better. Cloudy till half way through the bike, humidity was a non issue, heat was tolerable and wind was varied and short lived. Life is good

What would you do differently?:

Push a little harder.

Transition 2

02m 14s

Comments:

Again, racks too close together. I almost knocked someone else's bike off when my pedal caught their back tire as I was passing.

Everything else went very smoothly.

What would you do differently?:

Watch other people's bikes more. Practice.

Run

2h 15m 28s
13.1 miles
10m 20s min/mile

Comments:

Within the first five steps I knew it was going to be a long run. My periformis muscles were killing my and my right achilles was pulling. I struggled the whole run and walked every hill, water stop and then some. I am definitely NOT HAPPY with my performance on this section of the race. On the upside, I don't think it's really a performace issue or lack of preperation but a bike fit issue (just moved my seat last week and only had one 30 mile ride to test it) that I need to get tweaked. After obsessing over everything with my coach we think I aggrevated muscles, nerves etc.. on the bike even though it felt good and when the pressure from sitting in the wrong spot was removed then they inflammed. Time will tell.

What would you do differently?:

Get bike fit checked and rechecked.
Longer Bike and Long Run Combos...so I know how much I can push.

Post race

Warm down:

Jumped into the water to cool down.

What limited your ability to perform faster:

Proper Bike Fit.

Event comments:

This was a great race. The weather Gods were with us and I would recommend it to anyone...but be prepared for more heat and wind. Just in case....:)

Volunteers were EXCELLENT!!!!

I learned a lot and know what I need to change/add etc.. to my training plan.

On the way home I signed up for CDA 2008!!!

Last updated: 2007-04-23 12:00 AM

Swimming
00:39:25 \| 2112 yards \| 01m 52s / 100yards
Age Group:	0/33
Overall:	509/1600
Performance:	Below average
Suit:	1/2 John- Sleeveless
Course:	Water was warm. I was very glad I wasn't in a full wetsuit. Well marked swim course.
Start type:	Wade	Plus:	Waves
Water temp:	77F / 25C	Current:	Low
200M Perf.	Good	Remainder:	Average
Breathing:	Good	Drafting:	Below average
Waves:		Navigation:	Below average
Rounding:	Good

T1
Time:	02:08
Performance:	Good
Cap removal:	Average	Helmet on/ Suit off:
Wetsuit stuck?	No	Run with bike:	No
Jump on bike:	No
Getting up to speed:

Biking
03:12:28 \| 56 miles \| 17.46 mile/hr
Age Group:	0/33
Overall:	563/1600
Performance:	Good
Wind:	Some
Course:	Flat with Hills in the middle. Spiral staircases and technical decents.
Road:	Rough Dry	Cadence:	85
Turns:	Average	Cornering:	Average
Gear changes:	Average	Hills:	Good
Race pace:	Comfortable	Drinks:	Just right

T2
Time:	02:14
Overall:	Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike		Below average
Shoe and helmet removal

Running
02:15:28 \| 13.1 miles \| 10m 20s min/mile
Age Group:	0/33
Overall:	518/1600
Performance:	Bad
Course:	Flat with three steep hills. Hills were in the middle and compact.
Keeping cool	Good	Drinking	Just right

Post race
Weight change:	%
Overall:	Good
Mental exertion [1-5]	4
Physical exertion [1-5]	4
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:	Average
Race evaluation [1-5]	4