Memorial Hermann Ironman 70.3 Texas - Triathlon1/2 Ironman


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Galveston, Texas
United States
World Triathlon Corporation
65.8F / 19C
Sunny
Total Time = 5h 24m 5s
Overall Rank = 613/2781
Age Group = 40-44
Age Group Rank = 95/432
Pre-race routine:

Drive the bike course, Bike the run course, Recon the swim exit and Transitions.
Count the rows of bikes and find a landmark.
Early dinner - chicken fajita (portion was big)
Put on timing chip & safety pin before bed
Went to bed 9:45pm
Woke up at 4:15am
Breakfast (2 oatmeal bags, coffee, orange juice, banana and a yogurt)

Event warmup:

- I could do more WU
- 2 minute run to rehearse entry/exit of transition areas
- arm swinging for 2 minutes
Swim
  • 39m 12s
  • 1931 meters
  • 02m 02s / 100 meters
Comments:

First time I positioned myself at the start to be in the fray - not in the middle however. Previously I just stayed on the side.
Jostling with the "piranhas" was ok. A few bumps & Stops but some drafting too.
Salt water helped me be streamlined.
I have no idea if there was current.
I didn't go hard on the swim.
65.8F didn't feel cold at all with sleeveless. I felt cool.

What would you do differently?:

More swim workouts
Full sleeve wetsuit is supposed to be faster.
Set my garmin watch to open water swim. Auto Multisport kept the last setting of 25y pool.
Transition 1
  • 04m 43s
Comments:

Felt ok coming out of the water (at previous HIM I was disoriented)
I walked before I ran.
No disorientation!
They had peelers. Right foot got stuck a bit on timing chip bracelet.

What would you do differently?:

More sunscreen or put a SPF40 jersey. I got a sunburn probably from the bike.

Bike
  • 2h 41m 10s
  • 56 miles
  • 20.85 mile/hr
Comments:

Surprised from crosswinds. I expected south winds i.e. headwinds + wind in the back on coming back so negative splits. I pushed a bit more going out expecting help from wind coming back.
I concentrated to keep cadence from dropping.
In 2nd half I couldn't push my HR above 140. 140 bpm vs 136. First half I could. I think that's a sign of fatigue.
What would you do differently?:

Check weather forecast in the morning of the race.
Get a power meter ?

Train with auto multisports. I seldom did. Don't push "lap" at the 28m turnaround which made garmin switch to T2 mode.
Transition 2
  • 03m 1s
Comments:

Later in the run I had to retie lace but that was better than having it too tight.
Run
  • 1h 55m 59s
  • 13.1 miles
  • 08m 51s  min/mile
Comments:

I couldn't get my run cadence above 88. On the plus side, I didn't let it go much lower. Avg was 87.
I suffered from heat. It wasn't that hot (24C) but I had not had much warm training since Sept. Friday jog was at 4C in Dallas.




First time my Run percentile is better/equal to my bike's.
What would you do differently?:

Practice the heat (run with a fleece)

Learn to increase run cadence even when tired.
My usual running event race cadence is 91 spm. It's 83 if I'm doing a workout tired. I guess I'm halfway there.
Post race
Warm down:

I was great to have my family cheering me on.

What limited your ability to perform faster:

heat / lack of training at that temp in the weeks prior to event

Event comments:

Volunteers knew how to handout a water bottle.
WTC should offer proteins / healthy food at the post race meal (not just pizza, soda , chips and fruits).





Last updated: 2013-04-09 12:00 AM
Swimming
00:39:12 | 1931 meters | 02m 02s / 100meters
Age Group: 152/432
Overall: 993/2781
Performance: Good
Suit: sleeveless zoot
Course:
Start type: Deep Water Plus: Waves
Water temp: 66F / 19C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 04:43
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
02:41:10 | 56 miles | 20.85 mile/hr
Age Group: 96/432
Overall: 594/2781
Performance: Average
Splits: 21.61 mi/h 21.33 mi/h 20.67 mi/h 19.92 mi/h Avg 20.85 mi/h =33.6 km/h
Wind: Cross-winds
Course: Flat Windy (SE/crosswind started at 8mph and ended at 12) nice smooth asphalt they cleaned the gravel out. 2 out of 3 rough spots were well marked. Just before getting on seawall was fixed with a carpet. Airport entryway had small potholes and was closed the say before (no recon).
Road: Smooth Dry Cadence: 88
Turns: Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Not enough
T2
Time: 03:01
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
01:55:59 | 13.1 miles | 08m 51s  min/mile
Age Group: 95/432
Overall: 613/2781
Performance: Good
Course: It looked confusing on the map. IT was very clear during the run with the signage and the volunteers. I loved the ice sponge. One station gave out cups of ice which I could shove in my trisuit.
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 Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5