Ironman 70.3 New Orleans - Triathlon1/2 Ironman


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New Orleans, Louisiana
United States
World Triathlon Corporation
75F / 24C
Sunny
 		Total Time = 6h 00m 24s
Overall Rank = 570/1194
Age Group = 55-59
Age Group Rank = 467/886
Pre-race routine:

4am Wakeup. Consumed 1 large bagel with peanutbutter, 2 bananas, 2 cups coffee, sips of water and powerade.
Event warmup:

Just stretching
Swim
  • 43m 57s
  • 2112 yards
  • 02m 05s / 100 yards
Comments:

Nice swim course. Easy to navigate. TT start was nice with no one in the way or me in their way.
What would you do differently?:

Get better focused in the first part of the swim. Was not finding a rhythm rolling over on my back, not getting into it at first. Became a little overwhelmed and wonder why. Maybe the late start and waiting so long...Wasn't focused at the job at hand right off when I jumped in. Took be a good 200 yards to finally settle in.
Transition 1
  • 06m 45s
Comments:

Used wetsuit stripper. Taking time to dry feet and put socks on.
What would you do differently?:

Have shoes clipped in pedals.
Bike
  • 3h 05m 7s
  • 56 miles
  • 18.15 mile/hr
Comments:

Made up time on the way back with tail wind. Stayed focused on bringing my average speed up and making my final average at 18 or above.
What would you do differently?:

Learn how these guys and gals can go at higher speeds in higher gears. Become a stronger cyclist.
Transition 2
  • 05m 19s
Comments:

Visit to portojohn, called wife on cell phone. Not in a big hurry. Didn't stretch as planned.
What would you do differently?:

Stretch before heading out.
Run
  • 1h 59m 17s
  • 13.1 miles
  • 09m 07s  min/mile
Comments:

Hot! But not too hot that I couldn't handle it. Wore white cap and getting liquids in well at each aid stop. Eased into the pace and picked it up gradually. Felt good and able to run well. Other than having to stop 1/2 mile in to stretch out cramp in left hamstring and quad, this run was good for me. Used flask of Endurolytes I think was a good idea.
What would you do differently?:

Stretch before heading out on the course.
Post race
Warm down:

Walk a little. Then consumed lots of water, red beans and rise and sipped a couple beers.

What limited your ability to perform faster:

It's always in the training...More training...

Event comments:

Other than starting later that I would have liked to on the swim.. Very good race.

I counted about 350 people who either didn't finish or show up for the race (no times)..




Last updated: 2013-04-23 12:00 AM
Swimming
00:43:57 | 2112 yards | 02m 05s / 100yards
Age Group: 18/886
Overall: 39/1194
Performance: Below average
Suit: Sleeved wetsuit
Course: M shaped
Start type: Deep Water Plus: Time Trial
Water temp: 64F / 18C Current: Low
200M Perf. Bad Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 06:45
Performance: Average
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
03:05:07 | 56 miles | 18.15 mile/hr
Age Group: 0/886
Overall: 0/1194
Performance: Good
Wind: Headwind
Course: Out and back. Headwind out, tail wind back.
Road: Smooth Dry Cadence: N/A
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 05:19
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Bad
Racking bike Average
Shoe and helmet removal Good
Running
01:59:17 | 13.1 miles | 09m 07s  min/mile
Age Group: 18/886
Overall: 570/1194
Performance: Good
Course: Good roads. Some mild hills. Partial shade but mostly in the sun.
Keeping cool Good Drinking Just right
Post race
Weight change: %N/A
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4