Ironman 70.3 Steelhead - Triathlon


View Member's Race Log View other race reports
Benton Harbor, Michigan
United States
World Triathlon Corporation
70F / 21C
Sunny
Total Time = 00m
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Drank 3000 calories worth of homemade high carb smoothies on Saturday on top of normal diet. Really regret doing this. Was really burpy and had acid reflux the day of the race. NEVER DO SOMETHING NEW RIGHT BEFORE A RACE!!!!

Got up at 4:45, and walked to race site from Silver Beach Hotel at 5:30. Had plenty of time to get ready
Event warmup:

Like last year, not much ability, or time, to warm up. Had to walk the mile down the beach to the race start pretty quickly after transition area got closed down
Swim
  • 52m 28s
  • 2112 yards
  • 02m 29s / 100 yards
Comments:

Really really difficult swim out to the first red marker where we turned right to start the rest of the swim. 3 ft waves, bright sun in our eyes when breathing on the right side.

I swallowed lots of water and had to tread water for a good minute to try and calm down before starting the main swim.

Main swim was really really hard because we were staring into the sun the whole time. Had to constantly stop and reassess where the markers were during the whole swim. Got off track quite a few times. I think I was along side a marker only half the time.
What would you do differently?:

Darker googles? Not sure that would help. I really don't know how I could have done better. Maybe just breast stroke out to the first marker to get out of those waves. Really tough swim.
Transition 1
  • 07m
Comments:

I was at the first rack on the south side of the transition area. I walked up the beach to transition like last year. Long walk in really loose sand. Had a long trip out of transition.
What would you do differently?:

Nothing, really. Actually got changed quickly. Just had a long way to go to get out of transition. After reading last years comments, I wore bike shoes in transition. Good idea
Bike
  • 3h 11m 2s
  • 56 miles
  • 17.57 mile/hr
Comments:

Starting cramping in both thighs at mile 5! Never had that happen before. Usually happens during last 3 miles of the run. Really bummed me out. I drank non stop after that, and increased RPMs a bit to try and stretch out my thighs. No dice. Really made me nervous during the whole ride anticipating what was going to happen on the run
What would you do differently?:

Drink more? I drank a ton starting at mile 5, and ate gels every 45 minutes. But I only peed twice. Urine was the right color, but not much came out either time.
Transition 2
  • 05m 43s
Comments:

Since I was at the far end of the transition area, it didn't take but a minute to rack the bike. However, I had to make the far run out of the transition area to the run start. Started cramping in the thighs immediately.
Run
  • 00m
  • 13.1 miles
  •  min/mile
Comments:

What a mess. Could barely start the run because of severe cramping in both thighs. I was able to force myself to run and the cramping died down enough to let me keep moving.

Ran the first three miles at a 10 minute pace. Next three was at about a 10:45 pace.

Mile seven was really tough because of cramping.

Just couldn't run any more because of mental fatigue from constantly dealing with cramping pain.

I had to skip the second loop of the run, and walked up steep hill to the end of the loop route around the Whirlpool campus.

Ran down the final stretch of the bike course which was about 3/4 of a mile at a 10:30 pace. Walked down a steep embankment and joined up/scared to death a bunch of runners doing the final 1/2 mile. Cramping was much less on the downhill run. Averaged a 11:30 on this part.

Got a lot of dirty looks from people who thought I was cheating. Cramping really flared up again on the last 1/2 mile. Averaged a 10:30 at this point.
What would you do differently?:

Drank gatorade and water at every station. Ate gels every 45 minutes. I don't know what else I could do.

No giant smoothie intake before the race next year, that's for sure.
Post race
What limited your ability to perform faster:

All I can think is that I ate too much the day before. Would consuming all that food cause me to not retain water well the next day? No idea. Really frustrated. Wish I hadn't eaten so differently because I can't help but think that had something to do with results.

Event comments:

Race site does not have group rank for individual disciplines. Was DQed because I stopped running at mile 7, and walked back via a short cut. I had a plane to catch in the late afternoon in Chicago, so I had to hustle back to the race ending.

I'll never ever schedule something later in the day of race if at all possible. Really hampered my ability to try and gut out the end of the race.




Last updated: 2013-07-02 12:00 AM
Swimming
00:52:28 | 2112 yards | 02m 29s / 100yards
Age Group: 0/
Overall: 0/
Performance: Bad
Suit: Full suit
Course:
Start type: Wade Plus: Waves
Water temp: 65F / 18C Current: Medium
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Average
Waves: Below average Navigation: Below average
Rounding: Below average
T1
Time: 07:00
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
03:11:02 | 56 miles | 17.57 mile/hr
Age Group: 0/
Overall: 0/
Performance: Average
Surprised I wasn't faster than last year. Felt strong. Fast fast course. There was more headwind until about mile 36
Wind: Some
Course: Fast fast fast
Road: Smooth Dry Cadence: 93
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 05:43
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:00:00 | 13.1 miles |  min/mile
Age Group: 0/
Overall: 0/
Performance: Bad
Course:
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? No
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