Grand Columbian - Triathlon1/2 Ironman


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Grand Coulee, Washington
United States
71F / 22C
Precipitation
 		Total Time = 6h 52m
Overall Rank = /
Age Group = Clydesdale
Age Group Rank = 4/
Pre-race routine:

Finish breakfast two hours prior. usually a couple sweet potatoes with some agave nectar and a spot of almond butter. Sip water until 15 minutes before race. GU before entering the water.
Event warmup:

Quick 5 minute jog followed by putting on the wetsuit. Light swimming to loosen up before the race.
Swim
  • 38h 02m
  • 2078 yards
  • 1h 49m 49s / 100 yards
Comments:

Had a few breathing problems on the first 700M which resulted in a slight side ache. Slowed down and concentrated on my stroke and breathing to ease the ache.
What would you do differently?:

Different stroke pattern perhaps could have helped. Didn't feel like I swam my hardest because I was nervous about my first half-iron.
Transition 1
  • 01m 50s
Bike
  • 3h 31m
  • 56 miles
  • 15.92 mile/hr
Comments:

Had problems with my rear derailleur at mile 52. Resulted in a loss of about 15 minutes. Literally had to rig it in place to get me across the line. Couldn't shift gears and considered running in for a minute.
Transition 2
  • 01m 30s
Run
  • 2h 30m
  • 13.1 miles
  • 11m 27s  min/mile
Comments:

Really struggled. Came into the run under-fueled and in a bad mood from the bike. The result was a poor run performance. Sun came out and I got very warm and sun burned. Cramping followed at about mile 9 and lasted most of the way due to my lack of hydration and poor nutrition.
What would you do differently?:

EVERYTHING!
Post race
Warm down:

I was so sick and my blood sugar was so low that I just couldn't do anything. Couldn't replace any cals because I couldn't keep food down and I was miserable from the sun.

What limited your ability to perform faster:

Heat, attitude and nutrition.

Event comments:

Great race. First half iron so now that I know what to expect, I will punish it next year.




Last updated: 2009-09-25 12:00 AM
Swimming
38:02:00 | 2078 yards | 1h 49m 49s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: 2XU
Course: Triangle- counter clockwise. 700M by 500M by 700 M
Start type: Wade Plus: Shot
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:50
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
03:31:00 | 56 miles | 15.92 mile/hr
Age Group: 0/
Overall: 0/
Performance: Below average
Average of 158
Wind: Strong with gusts
Course: Course was challenging. Huge climb out of the gate for about 5 miles followed by rolling hills. Weather played a big role in the difficulty. Started out windy followed by rain/wind. Eventually the sun came out and heated up the course but the wind didn't seem to die down much.
Road: Rough Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Below average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:30
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
02:30:00 | 13.1 miles | 11m 27s  min/mile
Age Group: 0/
Overall: 0/
Performance: Bad
Course: Lots of hills and gravel.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? No
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