Ironman 70.3 Timberman - Triathlon


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Gilford, New Hampshire
United States
World Triathlon Corporation
75F / 24C
Overcast
Total Time = 6h 10m 32s
Overall Rank = 1262/2037
Age Group = 40-44
Age Group Rank = 193/263
Pre-race routine:

Got up at 4:20ish
Had two English muffins with peanut butter and jelly
Kept drinking my water with electrolyte mix
Forgot to drink my V8's which I didn't remember until on the back side of the run and felt a twinge

Event warmup:

Got to Gunstock by 5:35
Got to Ellacoya before 6:00 and was set up by 6:20 (backpack was big help)...day before when I packed to leave the house, it was good to be able to separate my transition area/race stuff from my other bag
Being set up by 6:20 was too late. I went to the bathroom and the line took me 25 minutes. I was running back to transition to grab my wet suit and get out for the 6:45 clearing of transition.
I did no pre-race warm up...didn't even get in the water ahead of time
Swim
  • 35m 30s
  • 2112 yards
  • 01m 41s / 100 yards
Comments:

During the first 30 seconds, I thought to myself: "today just may not be my day"...I was breathing heavy, I was jostling around a bunch of people, and was just immediately hit with some doubts. Without any thinking about it, I settled down and got into a rhythm.
My swim went well, made the first turn and was feeling fine as the amount of people thinned out. I always have trouble with navigation so I constantly remind myself to pay attention. As I was congratulating myself with knowing where I was, my left hand hit something....it was a buoy, and I was supposed to be n the left side and not the right side. No big deal, I got back in the correct position and did ok. After making the final turn, I started to get the headache I get sometimes during the swim and had to remind myself to breathe right away and not hold onto my breath. I soon forgot about my headache and was just waiting for the swim to be over with.
I was slightly faster than my estimate/goal.
What would you do differently?:

Remind myself to:
navigate
look up
breathe right away
Transition 1
  • 03m 59s
Comments:

My T1 seemed fine. It was 10 seconds slower than the Patriot and about the same as last year's Timberman.
What would you do differently?:

I need to think through the process a little more clearly in training. Because I was rushed in the morning, I didn't lay it all out to make it quick.
Bike
  • 3h 11m 34s
  • 56 miles
  • 17.57 mile/hr
Comments:

The bike was pretty good. I had a little fear of the hills, but they really weren't nearly as bad as I had made them out to be.
I tried to drink right away using my new Speedfil A2...it worked pretty nicely.
At 30 minutes or so, I had two squares of PB&J then had one every 30 minutes until I figured there was an hour left.
I had 1 gel per hour, so less than I had used previously.
I was hungry so I ate the PB&J, but I ate the gels just because that was my plan.
I also had 2 or 3 salt tablets
I was slightly faster than my estimate/goal. From last year to this year, I've improved 1mph. Stretch goal was to improve more, but feel like I should be happy with a 6% improvement
What would you do differently?:

I had a goal of not being passed on the down hills. This held up for one hill. I'm just not super comfortable riding over 35mph downhill.
I rode at a comfortable pace. I never watched my overall average pace and just rode.
I did watch my cadence and if it got too low, would change gears.
I may need to get tri shorts or cycling shorts. My ass was starting to ache towards the end, and I definitely felt it on the run.
To make it to middle of the age group on the bike, I need to get to 19.8 mph
Transition 2
  • 03m 48s
Comments:

This was the exact same time as the Patriot and about 10 seconds faster than last year's Timberman.
This year I put a race belt on and not sure if I should do that during T1 or wait to T2.
Again, I was
What would you do differently?:

Practice or think through it in advance
Run
  • 2h 15m 41s
  • 13.1 miles
  • 10m 19s  min/mile
Comments:

Again, I ran scared from the beginning. I was worried about my right calf and didn't want to blow up. My legs felt ok, but I never sped up. When I saw a 9:40 something on my watch, I felt ok about it, but couldn't maintain the pace although I really wasn't hurting that bad at all.
What would you do differently?:

To get to middle of the pack on the run I need to get to 9:15...which seems totally doable (easier than getting bike to 19.8)
Post race
Event comments:

I would recommend it to anyone and I will be likely doing it again next year if I'm able.




Last updated: 2013-04-09 12:00 AM
Swimming
00:35:30 | 2112 yards | 01m 41s / 100yards
Age Group: 86/263
Overall: 263/2037
Performance: Good
Suit: Full
Course: U Shaped course with right turns
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Medium
200M Perf. Remainder:
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:59
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
03:11:34 | 56 miles | 17.57 mile/hr
Age Group: 205/263
Overall: 1271/2037
Performance: Good
30 mi 30 mi 1:32:22 2:11:51 19.49 mi/h 56 mi 26 mi 1:39:12 3:51:03 15.73 mi/h Total 56 mi 3:11:34 3:51:03 17.54 mi/h
Wind: Little
Course: Single loop. Big elevations are about mile 13 and about mile 43
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 03:48
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:15:41 | 13.1 miles | 10m 19s  min/mile
Age Group: 193/263
Overall: 1262/2037
Performance: Below average
3.3 mi 3.3 mi 31:59 4:26:50 9:45/mi 6.6 mi 3.3 mi 33:31 5:00:21 10:14/mi 9.8 mi 3.3 mi 35:34 5:35:55 10:51/mi 13.1 mi 3.3 mi 34:37 6:10:32 10:34/mi Total 13.1 mi 2:15:41 6:10:32 10:21/mi
Course: Two loop course with a few rolling hills. It ends in a down hill.
Keeping cool Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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:
Race evaluation [1-5] 5