Ironman Arizona - Triathlon


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Tempe, Arizona
United States
World Triathlon Corporation
Sunny
Total Time = 11h 51m 23s
Overall Rank = 774/2705
Age Group = 30-34
Age Group Rank = 93/216
Pre-race routine:

Drinking plenty of fluids leading up, light jogging and biking the two days before. Had to really fight the urge to go on longer/harder runs and stick with my taper plan. Double and triple checked my transition bags and plan.
Event warmup:

Didn't really do much to warm up. I put on my wetsuit and got in the water as early as possible just to get over the shock of the cold water prior to the start.
Swim
  • 1h 14m 25s
  • 4224 yards
  • 01m 46s / 100 yards
What would you do differently?:

I would've started a little more forward. I hung back hoping to stay away from the crowds and clumps of people, but with 2700 in the water, that was near impossible. Instead, I ended up getting stuck behind groups of people swimming slower than me so I would have to go max effort to get around and then get back into my rhythm. I was shooting for a 1:20 and came out in 1:15 so no complaints there. I probably could have been 5 minutes faster if I could've found some open water, but again with 2700 people that was probably impossible.
Transition 1
  • 05m 41s
Comments:

Was great having wetsuit strippers. I think I will hire a personal wetsuit stripper for all my future races.
What would you do differently?:

I would've sacrificed the extra few minutes to put on full blown cycling shorts instead of wearing a tri-suit. The extra comfort would've allowed me to go faster for longer on the bike and would've been worth the extra time in the changing tent.
Bike
  • 6h 01m 14s
  • 112 miles
  • 18.60 mile/hr
Comments:

Overall a decent bike. I trained the bike the least leading up to the race and it certainly showed. I cramped up in my lower back and traps just from being in the aero position about 1.5 laps in. My legs were good so I know it was just from lack of time in the saddle. Also, the beeline has some sort of time-space continuum problem. I felt like I pedaled forever and never got anywhere. The small but long grade to the turnaround point took forever, but the following downhill was great. I averaged just over 20mph until I started cramping and then it fell to 18mph for an overall average of 18.6
What would you do differently?:

Train the bike more and on the open road, not just a trainer. My lack of comfort on the bike really hurt my time. It was definitely frustrating and I thought I would have to walk the marathon due to the cramping issues.
Transition 2
  • 03m 14s
Comments:

Was great having someone rack your bike for you.
What would you do differently?:

I should've grabbed the some of the nutrition I left on my bike. I didn't have a problem getting food on the run course but it would've been nice to eat a bit during transition.
Run
  • 4h 26m 49s
  • 26.2 miles
  • 10m 11s  min/mile
Comments:

Thankfully had a great first half marathon. I thought I would have to walk due to cramps that developed on the bike but easily settled into a 8:40 pace. After I hit mile 13, my lower back cramp came back and then turned into some lower ab cramps and hamstring cramps. Not sure if it is entirely due to the bike but I was expecting to cramp after how bad the bike went. Volunteers were great as well as aid stations well spaced. After about mile 17 I couldn't stomach any more nutrition but I didn't care at that point. I knew I would make the finish and also finish in under 12 so I didn't care.
What would you do differently?:

I wouldn't change much with my run, I think my biggest issues developed from lack of bike training.
Post race
Warm down:

Took a bite of pizza and some french fries but couldn't stomach anymore. Eventually puked up everything I had in my stomach on the way home.

What limited your ability to perform faster:

Lack of bike training, I didn't have nearly enough miles on the bike coming into the race. I need to get with a cycling group and put in long rides on the weekends before I do another full iron distance.

Event comments:

Very happy for my first full iron. Nothing like that finisher's chute. I learned a lot and think I could easily get into the high 10, low 11 hour range with some better training coming in.




Last updated: 2013-11-02 12:00 AM
Swimming
01:14:25 | 4224 yards | 01m 46s / 100yards
Age Group: 74/216
Overall: 768/2705
Performance: Good
Suit: Full
Course:
Start type: Deep Water Plus: Shot
Water temp: 63F / 17C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Average
T1
Time: 05:41
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
06:01:14 | 112 miles | 18.60 mile/hr
Age Group: 114/216
Overall: 1087/2705
Performance: Bad
Avg HR: 150
Wind: Little
Course:
Road: Smooth Dry Cadence: 79
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Drinks: Just right
T2
Time: 03:14
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike
Racking bike Good
Shoe and helmet removal
Running
04:26:49 | 26.2 miles | 10m 11s  min/mile
Age Group: 93/216
Overall: 774/2705
Performance: Average
Avg HR: 147
Course:
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5]
Physical exertion [1-5] 4
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: Average
Race evaluation [1-5] 4