Whirlpool Steelhead 70.3 DUATHLON - Triathlon1/2 Ironman


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Benton Harbor, Michigan
United States
CAPRI Events
Total Time = 4h 12m 18s
Overall Rank = 84/1890
Age Group = 30-34
Age Group Rank = 20/229
Pre-race routine:

stay in the sun all day, walk around, cook some pasta and basically didn't resting at all, yes that is my usual pre-race routine... NOT! :) but it was VERY fun hanging out with the BT crew and just having a laid back approach for a change. In fact the cooking pre race was quite entertaining and I am glad no one got sick!
This wasn't an A race hence I wasn't too stressed the race just about my fitness if that makes any sense.
Event warmup:

5 min run and active stretching
Swim
  • 00m
  • 2310 meters
  • / 100 meters
Comments:

just taking it easy to survive the day
What would you do differently?:

uummmm swim? :)
Transition 1
  • 01m 23s
Bike
  • 2h 22m 13s
  • 54 miles
  • 22.78 mile/hr
Comments:

ok ride, my plan was to ride at 190 watts max and just stick to my plan no matter what(not more due to current cycling fitness). I managed to stay almost on target and I felt good throughout. I passed people all day and many guys pass me which was a hard pill to swollow but I was in no shape to attemtp racing this; hence I shut my pride down and just focused on riding my race. Half way into the race I was feeling great and the speed avg was around 21-22 mph so I figured I would ride around 2:40-2:30 hrs but then the pace dropped thx to tail wind and flat nice roads and my avg speed got better. At mile 50 I was ready to get off my bike as this was my longest ride since I got back from my injury and I even got calves cramping when I was about to dismount
What would you do differently?:

nothing more I could do given the circumstances
Transition 2
  • 01m 21s
Comments:

ok, I wasn't too concerned about having the fastest transitions for this race.
Run
  • 1h 31m 21s
  • 13.1 miles
  • 06m 58s  min/mile
Comments:

I was very affraid of the run; with limited run training after my injury I was uncertain as to what expect or if I was going to have enuogh energy to finish. I figured I could run 7:30s to 8s to begin with and see what would happen. I could always drop the pace slower if that was too hard but surprisingly I was posting 7s almost every mile. Unlike other races in which I feel good off the bat this time around the first 3-4 miles my legs felt heavy and like I was going to cramp and start walking at any point. I took one mile at a time and decided to make a choice half way about whether to stop and call it quits or to keep on going. I kept on going and felt awesome from mile 6-9 running to the point I was doing 6:40s and even 6:30s but then I got very bad side stich I guess due to all the drinking I was doing (more tham usual to battle cramping) and that slowed me down to 7 min/mile as the pain was tough to handle. Last 3 miles were painful due to sidestich and achey legs; this was my longest run in many weeks so I just focused on getting to the finish line in one piece.
What would you do differently?:

dont get injured before :)
Post race
What limited your ability to perform faster:

8 weeks od no training at all due to ankle/tandon injury. Overall I am very pleased with the race, on one hand I am back to racing (this was 1st tri of the season) and on the other I raced faster of what I was expecting. With only 300 cycling miles and 70 miles run under my legs as part of my training prep for this race after my 8 weeks injury layoff I really REALLY tought I was going to run 7:30s or slower and ride 21 mph or slower. In fact I was very stressed and nervous about this race but thankfully my fitness keeps on coming back faster than expected and I had a solid race. I now have a lot more confidence and motivation to work hard over the next 6 weeks and hoepfully post a great result at cancun 70.3

Event comments:

race was ok, they did what they needed to do for safety reasons I guess, I just personally came to the conclusion that I don't enjoy Tom Ziebart (race director) events very much as both this and FL 70.3 have the same feel and issues.

Other than that this race experience was a completely blast! staying at the jazz house with the BTers and also those we hanged out with at the race/pots race was entertaining as hell, what a bunch of nuts, I mean fun crowd! It was very nice meeting all the BTers and it was just fun times and just because of that I would do the race again :)




Last updated: 2008-04-01 12:00 AM
Swimming
00:00:00 | 2310 meters | / 100meters
Age Group: 0/229
Overall: 0/1890
Performance:
Suit:
Course: swim was cancelled hence we run a 2.1 mile instead - 14:09 min for 6:44 min/mile pace
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:23
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:22:13 | 54 miles | 22.78 mile/hr
Age Group: 0/229
Overall: 0/1890
Performance: Average
1555 kJ, 140 TSS, 1.03 VI, 195 NP, 189 watts, 96 rpm,
Wind: Some
Course: flat and fast, some drafting but not too bad except for a few 15-20 packs. rough roads at some points, hard head wind going out nice tailwind coming back
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:21
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:31:21 | 13.1 miles | 06m 58s  min/mile
Age Group: 0/229
Overall: 0/1890
Performance:
Course: flat with one cruel hill which we had to do two times
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]