Ironman 70.3 Buffalo Springs Lake - Triathlon


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Lubbock, Texas
United States
BSLT Triathlon/World Triathlon Corporation
80F / 27C
Overcast
Total Time = 5h 26m 53s
Overall Rank = 199/683
Age Group = M50-54
Age Group Rank = 8/38
Pre-race routine:

Buddy I was staying with wanted to get to transition early so we got up earlier then I usually do. Clif Bar and Coffee for Breakfast. Then drank bottle of UCan 45 minutes before start.
Event warmup:

got in water and splashed around a bit to get used to water.
Swim
  • 34m 40s
  • 2112 yards
  • 01m 38s / 100 yards
Comments:

swim starts with a right turn about 100M out then down a bit then left hand turns. Started by trying to take it easy and draft off a few guys but when they seemed to slow down I ended up going around them. It seemed like main pack was swimming wide of the course as I thought I was sighting off the turn bouys on a beeline but the pack seemed to be on my right 30meters most of the way. Happy with swim
What would you do differently?:

Keep working on drafting and figuring out how to get on the feet of faster swimmers
Transition 1
  • 02m 13s
Comments:

Easy jog to bike. After the last few races having issues getting feet into preclipped shoes I decided to put shoes on in T1 and just run with them. Felt much better about performance as I was able to get up to speed quickly..
What would you do differently?:

nothing, could have run a little faster to the bike.
Bike
  • 2h 46m 26s
  • 56 miles
  • 20.15 mile/hr
Comments:

Might have started off a little too hot, NP for the ride was about 5 watts higher then it probably should have been. Tried to keep from hammering the hills to save my legs but they were so steep it was hard to keep power down.
What would you do differently?:

Maybe try to ride first half a little easier.
Transition 2
  • 02m 19s
Comments:

ran to wrong side of rack I was in but since I was close to the end it wasn't that big of deal. Because of running disaster at IMTX I wore socks and Hoka's for this run which cost me more time than usual
What would you do differently?:

Heal PF so I can run in racing flats.
Run
  • 2h 00m 55s
  • 13.1 miles
  • 09m 10s  min/mile
Comments:

Another disaster on the run, Ran to HR and tried to keep it below 150bpm. Walked the hills to keep HR down but HR stayed elevated so I just couldn't get to the pace I wanted to. Discouraging as a runner to have had second lousy run off bike performance.
What would you do differently?:

Need to figure out if it is the nutrition (UCan) or pushing too hard on the bike. My HIM runs last year were around 1:45 in hotter conditions so not so sure it is the heat.
Post race
Warm down:

hung out a while with friends then we left. There were quite a few in Med tent getting IV's so heat may have taken toll more then expected.

What limited your ability to perform faster:

Swim efficiencey is still poor, Poor cyclist on hills, HR elevated more then usual during run.

Event comments:

First time doing this race, I did it because I heard it was tough. Will be back again since it is such a challenging course. As the RD said this is not a Starbucks HIM, It is old school. I kind of liked it that way, not as glitzy as Galveston but still very well organized.




Last updated: 2013-02-19 12:00 AM
Swimming
00:34:40 | 2112 yards | 01m 38s / 100yards
Age Group: 16/38
Overall: 311/683
Performance: Good
200M Splits: Split Time Distance Avg Pace Summary 35:23.8 1.15 30:41 1 3:39.1 0.13 29:13 2 4:07.6 0.13 33:02 3 3:43.9 0.13 29:50 4 3:25.2 0.13 27:22 5 3:35.7 0.13 28:45 6 3:41.2 0.13 29:30 7 4:35.1 0.13 36:42 8 4:03.7 0.13 32:31 9 3:52.5 0.13 31:01 10 :39.8 0.03 23:23
Suit: sleevless
Course: Counter Clockwise, might have been a tad short
Start type: Run Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:13
Performance: Good
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
02:46:26 | 56 miles | 20.15 mile/hr
Age Group: 7/38
Overall: 190/683
Performance: Good
5 Mile Splits: Split Avg Speed Avg HR Avg Bike Cadence Normalized Power (NP) 1 18 140 87 215 2 22.2 138 96 196 3 21.8 137 92 204 4 21.2 134 93 197 5 17.7 133 88 209 6 21 133 91 186 7 21.1 127 81 189 8 20.6 133 86 190 9 16.4 140 83 198 10 24.5 137 87 192 11 21 137 85 195 12 17.5 134 69 222 Summary 20.2 135 88 199
Wind: Some
Course: Kind of a double legged out and back thru a few canyons that made for 7 steep climbs and 7 steep decents. Other then the coanyons course was flat.
Road: Rough Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Hard Drinks: Just right
T2
Time: 02:19
Overall: Below average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Below average
Shoe and helmet removal Below average
Running
02:00:55 | 13.1 miles | 09m 10s  min/mile
Age Group: 8/38
Overall: 199/683
Performance: Bad
1 mile splits: Split Distance Elevation Gain Elevation Loss Avg Pace Avg HR 1 1 108 112 7:50 144 2 1 98 95 8:32 147 3 1 115 115 8:20 148 4 1 157 138 8:54 147 5 1 207 89 9:50 147 6 1 89 92 9:05 146 7 1 62 118 8:45 149 8 1 82 95 9:26 150 9 1 62 148 8:31 145 10 1 161 89 10:58 143 11 1 135 180 9:37 139 12 1 131 125 9:50 140 13 1 108 161 9:46 141 14 0.13 10 23 8:39 149 Summary 13.13 1,526 1,578 9:11 145
Course: Winding out and back with 3 steep climbs.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? No
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4