Ironman Arizona - TriathlonFull Ironman

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Tempe, Arizona
United States
World Triathlon Corporation
75F / 24C
Total Time = 12h 55m 55s
Overall Rank = 1192/2500
Age Group = 45-49
Age Group Rank = 137/274
Pre-race routine:

Great road trip with family. Had 14 friends and family at finish line. First IronMan!!
Event warmup:

Woke at 3 at rented house. Bagels with peanut butter, water, coffee, bananas. While putting on wetsuit, ran into Father Tom Baker. First ever Catholic priest to cross the finish line at Kona.
  • 1h 26m 44s
  • 4224 yards
  • 02m 03s / 100 yards

The mass start was crazy - but not as crazy as I thought it would be. Really an amazing experience to be finally there after all the training. I sighted terribly but did not cramp. Face got cold towards the end.
What would you do differently?:

I live 5 miles from the Pacific and need to start getting in the open water to learn how to sight better.
Transition 1
  • 09m 10s

took my time
What would you do differently?:

  • 5h 51m 58s
  • 112 miles
  • 19.09 mile/hr

I was stoked getting off the bike. Coming in sub 6 while keeping the HR in check gave me a huge cushion to break 13 hours. In fact, if I hit my goal of sub 5 hour marathon, I'd be pretty close to 12.5. Nutrition went well. Only stopped to pee once. Great ride.
What would you do differently?:

Transition 2
  • 04m 49s
  • 5h 23m 16s
  • 26.2 miles
  • 12m 20s  min/mile

My longest training day was a 102 bike 10 mile run. Maybe a coincidence maybe not ... but the bonk started on mile 11 of the run. Miles 11 to 18 were brutal. But at the beginning of mile 18 I got a tap on the shoulder ... Father Tom. He was having some GI trouples as well. We "ran" together from miles 18 to 23 and the conversation helped us get through. At mile 24 I realized that I still had a chance to break 13 and dug in. The chicken broth worked it magic. Got through the last few and could not believe the emotion of crossing that finishing line and hearing Mr. Reily say: "Troy Dueker, San Juan Capistrano, YOU AR AN IRONMAN!!
What would you do differently?:

Recent coaching form Coach Ricci has suggested that my salt intake is too low. We'll see this year (even if no full IM is on the schedule) if increasing the salt will stop the trouble I'm having on runs
Post race
Warm down:

A big tumbler of scotch with my wife and in-laws back at the house

What limited your ability to perform faster:

stomach issues on the run

Event comments:

Thank you to everyone who supported my mid life crisis. Specail thanks to those who donated to Mary's Shelter! Thank you for supporting a pro-life cause!

Profile Album

Last updated: 2012-01-17 12:00 AM
01:26:44 | 4224 yards | 02m 03s / 100yards
Age Group: 0/274
Overall: 0/2500
Performance: Good
Suit: Full - Nineteen
Course: Tempe Town Lake. Huge rectangle
Start type: Wade Plus: Shot
Water temp: 63F / 17C Current: Low
200M Perf. Remainder:
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Good
Time: 09:10
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
05:51:58 | 112 miles | 19.09 mile/hr
Age Group: 0/274
Overall: 0/2500
Performance: Good
kept the heart rate in zone 2
Wind: Little
Course: 3 loops
Road: Smooth Dry Cadence: 90
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 04:49
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:23:16 | 26.2 miles | 12m 20s  min/mile
Age Group: 0/274
Overall: 0/2500
Performance: Below average
Course: 3 loops
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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:
Race evaluation [1-5]