Iron Star Triathlon - Triathlon1/2 Ironman

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Conroe, Texas
United States
Out Loud Productions
75F / 24C
Total Time = 6h 11m 59s
Overall Rank = 285/517
Age Group = Clydesdales
Age Group Rank = 11/26
Pre-race routine:

Woke at 5:30am and started coffee while cooking bowl of oatmeal. Ate oatmeal and watched Sportscenter while looking out the window at the transition area filling (slowly) before transition opened officially at 6AM.
Event warmup:

Slowly jogged from swim exit to T1 several times and then did a few 100 yard sprints right before swim start in the bay.
  • 30m 50s
  • 2112 yards
  • 01m 28s / 100 yards

Good swim, even with the bottleneck at the first turn out of the marina into the lake. Had to walk over a small section of island with water level less than 2 feet deep. Then had to spit out gasoline in water when lifeguard boat got too close at one of the turns.
What would you do differently?:

Pick-up pace after first turn. Maybe more aggressive in start and first 800m.
Transition 1
  • 02m 48s

My heart rate was in Z4 entering T1 (don't know why) felt good out of water and didn't have far to run to T1. I was slow out of T1 due to lost rubber piece in glasses. Cost me about 1 minute as I had to go back to the rack and search for nose piece.
What would you do differently?:

Have back-up glasses.
  • 2h 55m 35s
  • 59 miles
  • 20.16 mile/hr

My strategy was to spin the uphills and attack the downhills. It seemed to work as I passed allot of people on the downhills and flats and held my own on the uphills. I honestly can't imagine doing better on this course than I did, given my current ability. I had leg cramps off the bike in T2 so I must have missed some nutrition of hydration component.
What would you do differently?:

Train more in rolling hills. More leg strength conditioning and better nutrition plan for hot weather.
Transition 2
  • 02m 50s

Bad leg cramps off the bike. I also had to pee leaving T2. I didn't think the cramps were because of hydration (see note about having to pee) but I might have missed an opportunity for endurolyetes. I drank Gatoraide Endurance with Amino Vital and water. I also hydrated for over 8 days before the race.
What would you do differently?:

Push harder on the downhills, practice eating/hydrating at faster pace. I slowed during eating/drinking times and saw people pass me only when I was eating or drinking.
  • 2h 39m 59s
  • 13.1 miles
  • 12m 13s  min/mile

I felt ok on the run through the first 7 miles. However, I had some issues breathing while we ran through a field of pollen, a guy mowing his HAY and someone else burning brush. All these allergens sparked a asthmatic reaction (mild) that distracted me. I also had severe cramps after mile 7 that slowed my already loping pace to a sluggish shuffle-step.
What would you do differently?:

Bring inhaler on every run. Prepare for the unexpected. Stick to hydration and nutrition plan on the bike. The cramps on the run were, most likely, caused by nutrition mistakes on the bike.
Post race
Warm down:


What limited your ability to perform faster:

Inability to breath uninhibited, missed nutrition or hydration on bike. Could also have been the heat but I have been training in the heat all summer with no issues.

Event comments:

I like this race alot. I would like to see some upgrades on the course management for the following: 1. I saw a biker hit a car that was supposed to turn (but didn't) due to a traffic issue. This should have not been an issue if the volunteers were paying attention to the RACERS instead of the TRAFFIC. 2. They should have vaseline at the run aid stations. Even Half Marathon (only) races have this item. 3. Bottle hand-ups on the bike were in bad locations and the volunteers were standing still instead of running along side the riders. We had to slow too much to get a bottle. I love the volunteers, but they were understaffed and undermanaged in this regard. 4. I know it's a small thing but I'd rather have a nice race medal than a coffee cup as a momento for a Half Ironman. We are not supposed to drink coffee and Half and Whole Ironman anyway. Why encourage the habit? This could be a premier event in Texas but they need to improve the atmosphere of the event with small things. Larger and nicer transition, signs, race volunteer management, etc. Still, I'll be back next year and the year after that.

Profile Album

Last updated: 2005-10-17 12:00 AM
00:30:50 | 2112 yards | 01m 28s / 100yards
Age Group: 4/26
Overall: 85/517
Performance: Good
Suit: Long john wet suit
Course: Rectangular (left to right) in shallow water. Had to walk at one part due to shallow water (about 300 yards after start).
Start type: Run Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding: Good
Time: 02:48
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
02:55:35 | 59 miles | 20.16 mile/hr
Age Group: 3/26
Overall: 123/517
Performance: Good
Wind: Some
Course: Rolling hills but slow grade uphills.
Road: Rough Dry Cadence: 90
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:50
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
02:39:59 | 13.1 miles | 12m 13s  min/mile
Age Group: 20/26
Overall: 435/517
Performance: Bad
Course: Rolling hills and exposed. There were lots of trees around us but none of them were casting shadows on the run the course.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3