Ironman Lake Placid - Triathlon


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Lake Placid, New York
United States
World Triathlon Corporation
73F / 23C
Precipitation
Total Time = 13h 30m 33s
Overall Rank = 1326/2600
Age Group = M25-29
Age Group Rank = 81/125
Pre-race routine:

Me and my fiancees first Ironman. We woke up at 4:30 am and had a friend's mom drive us as close as she could to transition. I ate my normal breakfast: Banana, Strawberry Greek Yogurt and a Whole Wheat Bagel with Peanut Butter. We realized that we had forgotten our water bottles for the bike as we walked up the hill to transition. We called and our friend's mom brought the bottles up with plenty of time to spare. Headed over and dropped off our special needs bags and got body marked.
Event warmup:

Brief swim to get from the grassy area where we entered the athlete area to the beach where we would start.
Swim
  • 1h 07m 24s
  • 4224 yards
  • 01m 36s / 100 yards
Comments:

I have had a bad habit of going out a little too hard on the swim. It's my best of the three sports and usually place well here and push a little harder than I should to get a good swim time. However this time I kept it nice and easy.
What would you do differently?:

Probably could have pushed a little harder, I felt fresh coming out of the water, fresher than any other race, including sprints.
Transition 1
  • 07m 34s
Comments:

This is a long transition so I'm happy with the times. As I jogged out to my bike my face shield started to dangle and I asked a volunteer what was up. Turns out a screw was missing, rather than bike with the shield half on I ripped the plastic off and the volunteer took it away. A little bummed that I had to do that, but stuff happens.
What would you do differently?:

Not break my helmet face shield.
Bike
  • 6h 21m 4s
  • 112 miles
  • 17.62 mile/hr
Comments:

This is where I started to struggle. First loop felt great and I decided that I would take in a little more gatorade before the descent and let my stomach deal with it on the downhill. This had worked well on the first loop, but I apparently had too much and went over a tipping point. Once on the downhill section anytime my HR got up to around 60-65% I would get sick and puke. So the rest of the bike was limited to 65% and that meant that each hill I was very sick by the top and had to pretty much coast down to recover.
What would you do differently?:

Stick more closely to my nutrition plan. Train with more variety and do some longer rides to really hammer out my nutrition issues.
Transition 2
  • 10m 15s
Comments:

Took a LONG time in transition. After the nutrition problems on the bike I had to just sit for more than 5 minutes before I was able to actually start my transition.
What would you do differently?:

Not have too much on the bike causing me to become sick.
Run
  • 5h 44m 16s
  • 26.2 miles
  • 13m 10s  min/mile
Comments:

After letting my stomach settle I was able to start strong. Had some calf cramping that I was able to keep under control with walking.stretching at the aid stations.Then the nutrition started to bug me again. My stomach was upset and I was getting nausea again. I slowed down and drank some coke which helped. Once my stomach settled I was too far gone and my hip was starting to bother me. The rest of the marathon was walk/shuffling to the finish.
What would you do differently?:

Stick to my nutrition plan on the bike and practice pushing through the stomach aches.
Post race
Warm down:

My fiancee was waiting for me at the finish. I grabbed a mylar blanket and ate some pizza and drank a coke. Then headed over to the massage tent. Finally a nice 1+mile walk back to the house we had rented, going to try to avoid that in the future.

What limited your ability to perform faster:

Consuming too much on the bike put me over the edge and caused some GI issues during the bike and continued on the run.

Event comments:

Great race, glad I finished bummed I wasn't a little faster.




Last updated: 2012-08-08 12:00 AM
Swimming
01:07:24 | 4224 yards | 01m 36s / 100yards
Age Group: 33/125
Overall: 371/2600
Performance: Good
Lap 1: 32:31 Lap 2: 34:53
Suit: Zoot Fuzion Full Wetsuit
Course: 2 loop narrow rectangle with a beach walk between lapes
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 07:34
Performance: Good
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
06:21:04 | 112 miles | 17.62 mile/hr
Age Group: 0/125
Overall: 0/2600
Performance: Bad
30mi - 1:21:02 56mi - 1:35:56 86mi - 1:29:20 112mi - 1:54:56
Wind: Little
Course: Two loop with a couple out and backs. Pretty hilly. Mostly good pavement except for the first long downhill.
Road: Smooth Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Too much
T2
Time: 10:15
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
05:44:16 | 26.2 miles | 13m 10s  min/mile
Age Group: 0/125
Overall: 0/2600
Performance: Bad
3mi - 29:03 8.2mi - 1:01:49 12mi - 51:48 16.1mi - 50:01 21.3mi - 1:16:33 25.1mi - 58:53 26.2 - 16:09
Course: 2 loop double out and back Hilly.
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? Ok
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] 4