Putrajaya Ironman 70.3 - Triathlon1/2 Ironman


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Putrajaya,
Malaysia
32C / 90F
Overcast
Total Time = 8h 00m
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Pretty much got to the event nice and early. It helped that I was stsying at the race hotel and the start was a short walk from my room. I set up my transition area (it's been a while so I was nervous that I would miss something). Visited the portapotty and got ready to watch the pros start. I am not used to being all by myself at the beginnig of these big races, but it was a bit early to bring the two babies (another new thing...)
Event warmup:

Swam about 100 m out and back. Felt really good and I thought this would be a good sign.
Swim
  • 41m 45s
  • 1900 meters
  • 02m 12s / 100 meters
Comments:

I spent too much time in the beginning trying to draft and to mix it up with others around me. Finally I decided to find an outside line and get into my own groove. That was a good idea and I found my rhythm. It was not too crowded, so the swim was relatively stress free. I did have to keep reminding myself to stay in the moment as I kept thinking about the rest of the long day ahead. Overall, the swim was good, right around the time I expected and right around the energy expenditure I expected.
What would you do differently?:

Nothing much. Maybe swim my own race from the beginning.
Transition 1
  • 02m 45s
Comments:

It was fine. It felt pretty quick, but it did not feel calm.
What would you do differently?:

Probably put on some sunscreen.
Bike
  • 3h 06m 45s
  • 55.99 miles
  • 17.99 mile/hr
Comments:

The ride was good. I started strong, but faded a bit by the end. It was a lonely ride with no specators and not a lot of other riders. Somehow I still managed to get passed by about 5,000 people! I think I may have drank too much during the bike, though. My stomach was not feeling great by the end. There were a couple of scary looking crashes and I was glad I was not a part of any of it. The third loop was a bit of a struggle, but I don't think I overexerted. I was very pleased with my time.
What would you do differently?:

Maybe not wait until the last 5 miles to have my powerbar. I think I needed too much water to wash it down and it set me up for a miserable run.
Transition 2
  • 04m 45s
Comments:

it was fine.
What would you do differently?:

maybe more sunscreen (sensing a pattern here)
Run
  • 2h 20m 10s
  • 13.11 miles
  • 10m 41s  min/mile
Comments:

The run is normally my strength. I tell all the fast bikers that I will see them on the run and I usually do pass a bunch of them. Not this day. I started out with a stitch right away and I thought that was okay because there is always some adjusting to do when you get off the bike. No biggie. Except for the next hour and forty five minutes I alternated between a side stitch and a bloated, sloshing stomach...miserable.

I finally realized towards the end of the race what the issue probably was. For one thing, I have not had a chance to really practice the race nutrition and hydration for a couple of years. I am used to races having aid stations spaced out approximately one mile apart. I usually have a bit of water and maybe some gatorade and I walk through the station and off I go. Well this race had aid stations every kilometer. I did not make the adjustment. I think that drinking every kilometer was too much and I did not realize that until way too late. Once I did reallize it and I skipped a couple of stations, my stomach got better and I was able to finally find my running stride. Before this I did quite a bit of walking and quite a bit of sitting at aid stations waiting for my cramp to go away.

I was happy that I finished relatively strong, or at least without any stomach issues. First lap was 1:20 and second lap was 1:00...
What would you do differently?:

monitor my fluid intake better.
Post race
Warm down:

nothing much

What limited your ability to perform faster:

running with a stomach full of water

Event comments:

First year for this race. Tough for the race directors as they had too change dates at the last minute because of H1N1. Also a very small number of participants meant they probably had to cut a few corners. Overall, it was okay. I hope to see it get more popular next year.




Last updated: 2009-10-04 12:00 AM
Swimming
00:41:45 | 1900 meters | 02m 12s / 100meters
Age Group: 0/
Overall: 0/
Performance: Good
Suit: none
Course: One out and back loop
Start type: Deep Water Plus: Waves
Water temp: 26C / 79F Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:45
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
03:06:45 | 55.99 miles | 17.99 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: Strong
Course: 3 loops on undulating highways
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 04:45
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:20:10 | 13.11 miles | 10m 41s  min/mile
Age Group: 0/
Overall: 0/
Performance: Below average
Course: 2 out and backs
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3