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Ironman World Championships 70.3 - Triathlon1/2 Ironman

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Clearwater Beach, Florida
United States
World Triathlon Corporation
72F / 22C
Total Time = 4h 10m 27s
Overall Rank = 72/1466
Age Group = M30-34
Age Group Rank = 7/156
Pre-race routine:

Woke up at 4:10 AM...ironic that it's the same time I finished in...My wife mentioned it after the race was over...

Got up and hit the shower. All of my races this season started with a nice warm shower. Might as well keep with what works. Started feeling good. Stretched the legs out and got amped up.

Hit the kitchen of the condo I was staying in and started eating. Was feeling a little anxious so my stomach was not 100%. Had the normal yogurt with granola and fresh fruit, some rye bread with peanut butter and a banana. Started getting some water in me and then got a cup of java in me as well. Hit the bathroom two times to "lighten the load" and all was well. Was really getting fired up to get down to the race site.

Left with Kim and we started down. Had my Zoot bag and my green morning cloths bag with me. Lots of stuff to do when I got down there so I was in a rush. Brought the bike pump as well so I could get the tires back up to pressure.

Took off down to the race site and immediately noticed the movie premier style lights in the sky and a sea of triathletes walking down to the race. Pretty cool site.

Event warmup:

Not much of a warm up for this race. I contemplated getting a swim in early but decided against it. So I got the bike together in transition. Computer on, water bottles in, aero drink in, glasses and helmet all set up and ready to go. Shoes clipped in. Thanks to Dan for helping out with getting the tires pumped up!!

Got a warning from the official as my bike number was flying off my hydrotail mount and he said he could not see the full number from the left with the water bottles in there. Warned me for future events. I told him he would not need to be looking at that number anyway… He laughed and said lets hope so… Didn’t really want any penalties.

Got my clothes check bag packed and gave my zoot bag to Kim. Said goodbye and left transition as it was closing at 6:30 AM. Walked out to the back to see the PRO start and find a bathroom.

Kim actually made her way over to the swim area as spectators could be in that area. So the goodbye we just exchanged didn't last as long as I thought. We hung out for a while as I was not going off for over an hour. 7:45 was my wave start. The PRO wave went off at 7:00 AM. Lots of waiting.

Finally got my wetsuit on, got some more Vaseline and body glide on my neck and the neck of my wet suit and was ready to roll. Walked on down to the holding pens and got in with the M30-34 wave. Lot’s of nervous faces but I was pretty calm at this point. Two waves to go and I was feeling good.

  • 26m 3s
  • 2112 yards
  • 01m 14s / 100 yards

Got down to toe the line and it was could feel it in the air. Unfortunately, I could not get in the first row of the start line I was in row 2. I was a little pissed about that but I was not going to let it get me off my plan. I just rolled with the punches and felt ok. The count down ensued and we were getting close to ready to roll. The cannon fired and we were off. Immediately I made a good solid run down the beach in into the surf. Ran until I could not run any more and did about 2-4 dolphin dives to get going. Right away I found myself on the inside line to the buoy’s and right out in the front of the wave. A few guys were off to my left and swimming about the same pace. They merged in with me by about the second buoy and we were all together. The pace was very controlled and very easy. Long, smooth strokes and my breathing was in check. I decided to sit in and draft off the two guys in front of me as I was satisfied with the pace. We caught the wave in front of us pretty quickly and navigation started to get a little tough. I still stayed on the inside line and I was on every buoy perfectly. At some point I lost the two guys in front of me and was with one other guy until the turn around. After that it was straight sun in the face swimming all the way back to shore. The return trip was a lot faster as I suspect the changing tides helped a little. I just kept on picking the pace up and hoping I was swimming straight on the buoy line. By the time I got about half way back in I realized I was back on the line and really doing well. Plenty of open water most everyone swam way left. Got to a sand bar and stood up and then realized that it was still too deep to run. Swam about another 25 meters in and got punched in the face. I just shrugged it off and kept going. Came up the beach very controlled wetsuit came right off to my waist with no problem.

I saw my family right there when I exited. That was nice. Ran right through the shower and off to T1…

What would you do differently?:

The only thing that kills the entire wave is the very late start. If they would start us right after the PRO waves it would be much easier to navigate and I suspect probably be about 1-2 minutes faster.
Transition 1
  • 02m 28s

T1 was great. Grabbed my bag and rolled into the tent. Bypassed the wetsuit strippers and did it myself in the tent. Actually the volunteer stood on my suit for me and that made it about 100% easier for me to get out of it. He said he would bag my suit so that’s all I had to do… He was in shock that I didn’t have anything in my bag. I just bolted out of the tent and was off to the bike. Glasses on, helmet on, grab the bike off the rack and got the hell out of there. Short run to the mount line and I was rolling….
What would you do differently?:

  • 2h 08m 56s
  • 56 miles
  • 26.06 mile/hr

First race on my new Cervelo. Didn’t really know what to expect other than a fast time. My training rides leading up to the race were some of the fastest session that I have had on the new bike. Well the bike definitely didn’t disappoint. Very comfortable and very fast. Got out of town and up the bridge and it was a little cold still. I was still soaking wet. My feet were a bit cold but I was warming up. Got about 3 miles out of town and decided that it was time to start to push the pace a bit as I was feeling settled. Actually started to ride with Joe Bonness at this point and we rode completely draft legal and really started to pick the pace up. We were constantly passing riders all the way out. Some wind in our face as we went North so I knew it would get easier as we made the turn and started coming back South. At this point I was happy as we were averaging about 25MPH for the first 40K. Right where I wanted to be. Made the turn South and the wind was at our backs. Most of the South section was ridden at or near 29-33 MPH. Just flat out hauling. By now we had about 2 other riders with us that all staying draft legal and we were nailing it. I blew through all aid stations as I had what I needed with me. I lost Joe a few times but he would catch back up. Then we made quit a few turns and started to head back North for about another 10 miles. There were quite a few false flat sections and a terrible head wind. Brought the speed down to about 23-25 for that section but we kept it up. You could see at this point that the wind was taking a toll on some guys/gals and that they may be crashing. My back started to hurt a bit from the wind but I kept on focusing. Finally saw the mile sign for mile 50 and it was time to put it down and get off the bike. Back up the bridge again and got into the small ring. A good choice as I blew past everyone on the bridge. Most guys were mashing up that beast in the big ring. I decided to save my legs at that point.

Came roaring down the bridge at like 40+ MPH and got just out of town. Feet out of shoes and right off the bike I went. The bike catchers grabbed my bike, off went the helmet, saw the family going nuts again which was great, I grabbed my bag and was off to the tent again…

What would you do differently?:

Not much I think I executed a perfect race.
Transition 2
  • 02m 44s

T2 was a lot slower. I decided to take my time here but move quickly. Not be reckless. I wanted to make sure the shoes were on right and that I had all my food and that I was ready to go. Settle my HR and get ready for a solid run. Got in the tent, sat down had someone right there to help me was in great shape. Grabbed a drink and off I went.
What would you do differently?:

  • 1h 30m 17s
  • 13.1 miles
  • 06m 53s  min/mile

My run is getting better as the time shows but I have a lot of work to do here in the off season. I can clearly run 10 minutes faster over this distance. I just need to put the time in. It will get there.

Right out of the gates my legs felt good. I had kept reminding myself on all of my long runs as to what it was like to feel good when running. Practice feeling good out there. Minus the Memorial Bridge which was huge in both directions I would have had a stellar run. Running that bridge was just painful. But everyone had to do it so I stayed on course.

Right away I teamed up with a guy from who was running about 6:20 pace and we seemed pretty evenly matched. We ran together for almost 9 miles. The first 6.5 was good. I did great at not stopping at the aid stations for water. I just don’t need it. I did grab cold wet sponges. That was nice and felt great on the back of my neck and head. My goal was to just keep moving forward and covering ground. At about mile 3 I ran with Mirinda Carfrae for about a mile. The NBC camera crew was all around us. It was pretty wild. We were running low 6s at that point. She eventually took off and dusted me. I just let her go she seemed to be on a mission. Way too early for me to be running like that.

Got back to town and felt ok. Lots of people and I really thrived off the crowd’s energy. The bridge came up quick again and this time it took its toll on me. By the time I got to the top I was slowing a bit. It was pretty hot and there was no shade at all out there on the main drag. Got to about mile 9 and it’s the only aid station that I walked. I took about 20 steps and just kept on moving. In retrospect I probably should have kept on moving faster it may have been the difference between 4:10 and 4:09…oh well. Made it out of the development section and decided I was going to have to start pushing the pace again. Got up the bridge and felt beat. Was reduced to a very short walk at the top of the bridge. Got my breath and took off down the other side of the bridge. The down hill hurt just as bad. Came to the last aid station and up to the main drag and I had one more small hill to climb. Got over that and the streets where just packed with people. Lots of encouragement. Was about a tenth of a mile out and I was pretty much all alone. Came into the long finishing shoot and I was so fired up. Got to the end of the road put both arms up in the air and had a great finish….

I was greeted with a towel and a Gatorade and water. Both drinks didn’t last 30 seconds.

What would you do differently?:

Nothing did the best I could.
Post race
Warm down:

Pizza, oreos, granola, gatorade, beer, tequila...soak up the sun and enjoy the moment.

What limited your ability to perform faster:


Event comments:

I know a lot of folks have problems with the drafting on the bike. I didn't see it. I love the race and as I reflect from my balcony of the condo I am staying at I will be sure to come back. I had a great time.

Last updated: 2007-06-12 12:00 AM
00:26:03 | 2112 yards | 01m 14s / 100yards
Age Group: 4/156
Overall: 72/1466
Performance: Good
Suit: Full Helix Suit
Course: Clockwise rectangle. Gulf Of Mexico...
Start type: Run Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 02:28
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:08:56 | 56 miles | 26.06 mile/hr
Age Group: 3/156
Overall: 42/1466
Performance: Good
Wind: Some
Course: Out of town section across Memorial Causeway bridge. Then North to South and then North and then back across the bridge and into town. North wind gave a tail wind heading south and a pretty nice headwind coming back north. Slight cross winds.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:44
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal Good
01:30:17 | 13.1 miles | 06m 53s  min/mile
Age Group: 33/156
Overall: 226/1466
Performance: Good
Course: Two 6.5 mile loops out and back 4 times over Memorial Causeway Bridge.
Keeping cool Good 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: Good
Race evaluation [1-5] 5

2007-11-15 8:51 AM

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Subject: Ironman World Championships 70.3

2007-11-15 8:54 AM
in reply to: #1054786

No excuses!
Subject: RE: Ironman World Championships 70.3

great race Mike, was following along all morning and you were smokin out there!!


2007-11-15 9:31 AM
in reply to: #1054786

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Portland, ME
Subject: RE: Ironman World Championships 70.3

Was Joe the tan 52 year old guy wearing bikini shorts? If it was, that guy is hardcore. Also I believed you passed me either just before or just after him.

You are an impressive traithlete. Your performance at this event was incredible for your first year in this sport.

I see sub 4 in the very near future for you.


2007-11-15 9:36 AM
in reply to: #1054786

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Subject: RE: Ironman World Championships 70.3
Awesome race.  Your dedication to training, how you pay attention to your body, and mental focus and attitude are clearly represented in your stellar race results and top notch execution.  Just amazing times all around.
2007-11-15 9:55 AM
in reply to: #1054899

South Jersey
Subject: RE: Ironman World Championships 70.3

Great RR. It looks like you definitely executed the race perfectly. Awesome job on the swim, bike, run, and transitions. You're so new to the sport; a sub-4 is definitely on the horizon for you. Keep up the good work !!!!!

I hope you're enjoying vacation .

2007-11-15 10:02 AM
in reply to: #1054884

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Subject: RE: Ironman World Championships 70.3
Jackemy - 2007-11-15 10:31 AM

Was Joe the tan 52 year old guy wearing bikini shorts? If it was, that guy is hardcore. Also I believed you passed me either just before or just after him.

You are an impressive traithlete. Your performance at this event was incredible for your first year in this sport.

I see sub 4 in the very near future for you.


I don't think he was wearing bikini shorts. I think just regular tri shorts. But you are right he is 52.

I had a Cadence Cycling and Mulit Sport Tri Kit on.

Edited by gadzinm 2007-11-15 10:03 AM

2007-11-15 10:03 AM
in reply to: #1054786

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Reston, VA
Subject: RE: Ironman World Championships 70.3
Great race and a fantastic end to your first year! Your RR was fun to read as well.

Congratulations on both a great race and year.
2007-11-15 10:40 AM
in reply to: #1054786

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Ann Arbor, MI
Subject: RE: Ironman World Championships 70.3
You are amazing!! Congrats on an awesome race!
2007-11-15 12:33 PM
in reply to: #1054786

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Not a Coach
Media, PA
Subject: RE: Ironman World Championships 70.3

Not much to say...damn impressive all the way through.  I'm sure you'll continue to get faster on the run so those 6 in front of you in your AG better look out. 

Congrats on a great effort and great race!

2007-11-15 12:53 PM
in reply to: #1055370

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Cycling Guru
Fulton, MD
Subject: RE: Ironman World Championships 70.3

Kick azz race and good execution!

I'm looking forward to seeing another faster time for you at Eagleman, I just hope I can stay far enough in front of you that you don't catch me in the swim!

Awesome work on the top 10 placement in a WC event!

2007-11-15 1:06 PM
in reply to: #1054786

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Atlanta, Ga
Subject: RE: Ironman World Championships 70.3
Super fast race man!  Way to stick to your plan and just hammer away.  Nice to meet you.

2007-11-16 12:32 PM
in reply to: #1054786

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Cinnaminson, NJ
Subject: RE: Ironman World Championships 70.3

great job Mike... you had a perfect race...   it was fun following you on-line.

Looking forward to seeing you so i can hear more about the race....

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