Ironman 70.3 Rhode Island - Triathlon1/2 Ironman


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Providence, Rhode Island
United States
World Triathlon Corporation
90F / 32C
Sunny
 		Total Time = 6h 11m 44s
Overall Rank = 621/1200
Age Group = M35-39
Age Group Rank = 95/200
Pre-race routine:

Went to bed around 9:30 or so. Woke up a few times but had a fairly restful sleep. Ultimately got up around 3:20. Had a bananna, Infinit Clydesdale, Gu, water...approx 600 calories. Had a couple more Gu before the start. Drove to the beach and got transition ready.
Event warmup:

Did about 3 minutes of swimming. Some stretching.
Swim
  • 39m 16s
  • 2112 yards
  • 01m 52s / 100 yards
Comments:

39 minutes is the worst I have ever done in all three 70.3 races. I decided to take it really slow due to a tremendous lack of swim training over the last few months. There was a bunch of current at the turnaround which may have inflated some swim times. A bunch of folks that I swim with went slwoer than usual.
What would you do differently?:

Train more?
Transition 1
  • 03m 26s
Comments:

No picnics here.
Bike
  • 2h 56m 40s
  • 56 miles
  • 19.02 mile/hr
Comments:

Bike course had a headwind for the entire ride. Still managed to do a PR by about 4 minutes. Weight still a limiting factor on the hills - and this course has a lot of them. Otherwise a nice fast ride and improving each year.
What would you do differently?:

Not much.
Transition 2
  • 02m 27s
Comments:

Ran past my spot.
What would you do differently?:

Not run past my spot.
Run
  • 2h 29m 55s
  • 13.1 miles
  • 11m 26s  min/mile
Comments:

Ouch. Just too hot for me to keep cool. Weight is still a big factor and I need to lose about 40 pounds to truly make the run count. Otherwise I will be posting crap splits like this every race.
What would you do differently?:

Nothing.
Post race
Warm down:

Walk around in cirles. Celebrate Kate's win.

What limited your ability to perform faster:

Weight.

Event comments:

Third year doing this race and times keep dropping. Very happy about that. Much room for improvement. Got a lucky visit from the Rolldown Fairy by sticking around at the awards. Guess I need to drop some more weight!




Last updated: 2009-10-22 12:00 AM
Swimming
00:39:16 | 2112 yards | 01m 52s / 100yards
Age Group: 71/200
Overall: 490/1200
Performance: Average
Suit: xterra v3 full
Course: Rectangle course into the harbor of refuge.
Start type: Run Plus: Waves
Water temp: 67F / 19C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 03:26
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:56:40 | 56 miles | 19.02 mile/hr
Age Group: 0/200
Overall: 0/1200
Performance: Good
Wind: Some
Course: Narragansett to Providence via Silver Lake/Olneyville. 95 percent of the ride is great. The last 5 percent sucks.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 02:27
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:29:55 | 13.1 miles | 11m 26s  min/mile
Age Group: 95/200
Overall: 621/1200
Performance: Bad
Course: 2 loop hill/heat fest around Providence.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5