Ironman Germany (European Championships) - TriathlonFull Ironman

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86F / 30C
Total Time = 12h 52m 22s
Overall Rank = 1437/2111
Age Group = M30-34
Age Group Rank = 246/315
Pre-race routine:

Walk down to the buses with Heather and my Dad to head down to the swim start. About a 15-20 minute ride down to the Langener Waldsee to meet the other 2500+ swimmers
Event warmup:

Walk down to the water. See what 3.8k looks like laid out. See the number of red caps. Take a deep breath. Swim a couple hundred meters to warm up. No wetsuits even though the water was only 75. That's a little chilly to just hang around in, so I tried to stay warm.
  • 1h 10m 44s
  • 4156 yards
  • 01m 42s / 100 yards

Intense! These guys are fast. Probably one of the most intense things I've ever done in the name of sport. Legs, elbows, arms flying everywhere for about the first 800 meters when we rounded the first turn. Goggles knocked off twice. One elbow to the forehead. No kicks to the face (thank goodness). After about 800, there started to sort of be some clean water, but it wasn't really until the second lap where I was really swimming by myself.
What would you do differently?:

No idea. Started at the front which is where I think I should have been. If I had started back a ways I would have had to swim over people. I guess I could try swimming with hundreds of people in my lane during workouts.
Transition 1
  • 07m 30s

New experience. Huge uphill run out of the water. Saw the time on the big clock and was feeling good. Grabbed transition bag and went into the tent to change. Took my time since what was a couple minutes going to save me. :)
What would you do differently?:

Maybe move a little faster, but also wanted to make sure I didn't forget anything since 6 hours on the bike without something is no fun.
  • 5h 56m 56s
  • 114.85 miles
  • 19.31 mile/hr

It was hard to get out of the draft for the first 10 miles or so there were so many people. Felt like I was constantly backing off. I think the officials took that into account and were pretty lax first the first 30 or so since I saw a couple trains come by. :) Thought I was staying close to the planned power, but apparently was waaayyy under. Was shooting for around 75% of FTP, but ended up around 65%. I think there was more long down slopes that I was not prepared for and just kind of rode. Probably could have stepped it up pretty easily, but not bad for the first one.
What would you do differently?:

Hold wattage a little better regardless of how fast I'm going. I let the fact that I was holding pretty good pace give me a mental reason to slack off on the watts. Mental mistake, but I also figured a little underpacing on the bike wasn't the worst thing.

Oh yeah, don't crash at mile 15. Hit some guy's discarded water bottle that he did not throw to the side and came down on my hand, elbow, and hip. Ouch!
Transition 2
  • 04m 27s

Got caught a little off guard since I was wearing bike shorts and I had planned on changing into running shorts, but the T2 tent was not for changing apparently, so I just switched out what I could sprayed down with sunscreen and headed out.
What would you do differently?:

Again, no idea. Didn't really know what to expect too much.
  • 5h 32m 43s
  • 26.2 miles
  • 12m 42s  min/mile

Ran the first couple of kilometers and then the hip started to say hello. It had been in the same position for over 5 hours on the bike after the crash and it was now acting out. Managed to run/walk through about 2 laps and then had to sit down and stretch when I saw the folks at the Nestle aid station (where they were allowed to hand off special needs). Also still struggle to keep the salt levels high enough in the heat. Just told myself to enjoy it and run when I could.
What would you do differently?:

Not crash on the bike. Learn the amount of salt my body needs. Felt like the water intake was right on, but was losing sodium.
Post race
Warm down:

Went into the "athlete's garden". Sat down and stretched. Went out to see the folks. Heather made me go back in and get my finishers certificate and finisher's shirt. I was a little out of it. :) Came back out. Heather made me go back into the Medical tent. Got 2 pints of saline. Felt great afterwards.

What limited your ability to perform faster:

Crash on the bike. Sore hip. Unexpected heat. Not enough salt intake.

Event comments:

One thing I would say that was missing were some things in the athlete's garden that I thought were going to be there, but weren't. Perhaps I just missed them. The helpfulness of the volunteers here was a little lacking as they would not tell Heather or my Dad where I was or even look when I was in the medical tent. Very strange.

Profile Album

Last updated: 2009-11-09 12:00 AM
01:10:44 | 4156 yards | 01m 42s / 100yards
Age Group: 112/315
Overall: 538/2111
Performance: Good
First lap (a little more than half) - 37:34 Second lap (after about a 50 meter run on the beach) - 33:09
Suit: Tri shorts/tri top
Course: Counter-clockwise lap of about 2000 meters. Short (~50 meter) run in between laps. Clockwise lap of about 1800 meters.
Start type: Deep Water Plus: Shot
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 07:30
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
05:56:56 | 114.85 miles | 19.31 mile/hr
Age Group: 232/315
Overall: 1298/2111
Performance: Average
Ride in from the lake in towards Frankfurt - 23:44 First lap - 2:39:51 Second lap - 2:53:50
Wind: Little
Course: Two loop course up and around Frankfurt into the countryside. Really quite nice. Lots of crowds, especially on the climbs. One climb nicknamed, The Hell, literally was. Uphill and cobblestone lined. It was like being in a paint shaking machine while riding your bike. Last climb - Heartbreak Hill really was the second loop. Crowds were great. Tour de France type feel which was really motivating.
Road: Smooth  Cadence: 72
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 04:27
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
05:32:43 | 26.2 miles | 12m 42s  min/mile
Age Group: 269/315
Overall: 1711/2111
Performance: Bad
First lap - 1:08:53 Second lap - 1:25:02 Third lap - 1:32:57 Fourth lap - 1:25:49
Course: 4 laps around the river. Some shade on the first lap, but it slowly went away into the second lap and beyond as the sun crossed the sky. Nice and flat.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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] 4