Ironman USA - TriathlonFull Ironman


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Lake Placid, New York
United States
NAS
60sF / 0C
Precipitation
Total Time = 10h 49m 14s
Overall Rank = 233/2340
Age Group = M35-39
Age Group Rank = 50/386
Pre-race routine:

Ate granola cereal, yogurt, carbopro.
Drank coffee.
Tracie, my and Andy were driven down by my Dad to the start.
Event warmup:

Nothing too much...
Swim
  • 1h 06m 44s
  • 4200 yards
  • 01m 35s / 100 yards
Comments:

This is a VIOLENT swim start. There is a lot of contact with this. I started 3-4 rows from the front and about 20 ft. from the dock. At the start, there is mass pandamonium. Lots of kicking and hitting. I definitely panicked a bit in the first 2-3min., but kept my head and was able to swim. I swam inside the buoy line initially and it was a little bit less crowded. There is never a time on this swim when you aren't surrounded by lots of people though.

I was stuck behind somewhat slower swimmers, but to pass them was tricky and would have required a lot of effort, so I just settled in and drafted.
Very little energy was spent in this swim by me, which was a good thing.

I feel as though I could have swum a little faster time-wise, but was still quite pleased overall.


What would you do differently?:

Nothing
Transition 1
  • 06m 22s
Comments:

Long run from swim to T1.
I was deliberate, but not fast.
Bike
  • 5h 37m 28s
  • 112 miles
  • 19.91 mile/hr
Comments:

2 loop course with significant hills. Rained like crazy. riding through lakes in the roads, going down Keene was a bit terrifying, but I rode the downhills pretty much all-out in aero position. I passed a lot of people.

The 2nd loop I passed Dan (Docswim) and he looked good. I talked with him for about 1 min. The 2nd loop was slower for several reasons:
1. weather was worse on 2nd loop.
2. I bonked a bit on mile 85, and I needed to back off on the pace to get in some nutrition.
3. I wanted to run the marathon and I felt that the overall pace had to come down a bit.

Overall this was a smart move as I was able to do well on the marathon. My nutrition was thrown a loop, because it was sooooo cold and I needed less hydration. I had drunk too much in the way of fluids and was feeling bloated. So I backed off on the pace and ate gels. This worked quite well.

Conditions were awful. Was freezing on the bike. I had a great nutrition plan, which had to be altered on the spot because of the weather.
I was aiming for 19.5mph on the bike and surpassed my goal. I think averaging over 20mph on the bike next year on this course should be very do-able:)

The rain did not hurt my run time, but slowed the bike a bit IMHO.

The hills were my friends on this course, as they were my REST.
What would you do differently?:

Have more evenly paced lap paces.
Transition 2
  • 04m 3s
Comments:

you don't rack your bike in a race like this.
Socks were soaked in T2 bag, so I decided to run without socks in shoes.
Can you say blisters?

Running with wet socks might have been better, but I made the choice to go without.....


What would you do differently?:

Dry ziplock with socks/shoes.
Run
  • 3h 54m 37s
  • 26.2 miles
  • 08m 57s  min/mile
Comments:

Pouring rain the whole run. This kept me cool, but near the end I was getting pretty cold. Did well on nutrition.
1. Gatorade
2. Water
3. Gels
4. Bananas
5. Cola

I saw Rick (Daremo), Dan, and Rob (MaineRob) running well out there. I saw Scott (Yaqui) as well, but he was in the zone and didn't see me.

The first part of the run I felt great. I was averaging under 8:00min/mile for the 1st 10 miles. I was feeling great until mile 18, then my pace really fell off.

Only walked the last big up-hill, and even ran the last mile in 7:30 pace!

Crossed the finish line as happy as could be, and then was shivering and chattering.
You can see in one of my photos that running at the end... it was like I was running on water!

The main thing that hurt my pace in the 2nd half of the mary was pain in the feet and quads.
Post race
Warm down:

Ate pizza, wrapped a silver blanket around me. My Lips were blue, and as I got my bike and bags from transition, and prepared for the long walk to the car... BUT I bumped into a nice couple from San Diego, and they were really nice, they sensed I was a bit hypothermic. They were staying at a resort with a shuttle service. They arranged for me to take the shuttle back to their resort, while Megan and I waited inside for my wife to arrive. The kindness of strangers....

Event comments:

10/10 race. Excellent venue. Volunteers were awesome. Very organized. Zero complaints.
I am registered for 2009!


Profile Album


Last updated: 2007-09-17 12:00 AM
Swimming
01:06:44 | 4200 yards | 01m 35s / 100yards
Age Group: 97/386
Overall: 577/2340
Performance: Average
Suit: Desoto T1
Course: 2 loop course. Mass start in open water.
Start type: Deep Water Plus:
Water temp: 72F / 22C Current:
200M Perf. Below average Remainder: Good
Breathing: Average Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 06:22
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
05:37:28 | 112 miles | 19.91 mile/hr
Age Group: 51/386
Overall: 240/2340
Performance: Good
2 loop course: FIRST BIKE SEGMENT 56 mi. (2:39:08) 21.11 mph FINAL BIKE SEGMENT 56 mi. (2:58:20) 18.84 mph The first loop was very good for me. The goal HR was Z3 (142-149) Average for the first loop was about 144.
Wind:
Course: 2 loop course with significant hills. Rained like crazy. riding through lakes in the roads, going down Keene was a bit terrifying, but I rode the downhills pretty much all-out in aero position. I passed a lot of people. The 2nd loop I passed Dan (Docswim) and he looked good. I talked with him for about 1 min. The 2nd loop was slower for several reasons: 1. weather was worse on 2nd loop. 2. I bonked a bit on mile 85, and I needed to back off on the pace to get in some nutrition. 3. I wanted to run the marathon and I felt that the overall pace had to come down a bit. Overall this was a smart move as I was able to do well on the marathon. My nutrition was thrown a loop, because it was sooooo cold and I needed less hydration. I had drunk too much in the way of fluids and was feeling bloated. So I backed off on the pace and ate gels. This worked quite well.
Road: Smooth Wet Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
T2
Time: 04:03
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
03:54:37 | 26.2 miles | 08m 57s  min/mile
Age Group: 50/386
Overall: 233/2340
Performance: Good
FIRST RUN SEGMENT 13.1 mi. (1:46:55) 8:09/mile FINAL RUN SEGMENT 13.1 mi. (2:07:42) 9:44/mile Average HR 142
Course: rolling course with 2 sig. hills on each loop. Excellent aid stations, volunteers and spectators.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
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