Monte Carlo Half Ironman

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Monte Carlo Half Ironman - Triathlon1/2 Ironman

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Monte Carlo,
Monaco
Ironman
Overcast

Total Time = 6h 27m 39s
Overall Rank = 425/580
Age Group = M30
Age Group Rank = 86/90

Swim

31m 35s
2078 yards
01m 31s / 100 yards

Comments:

Great swim- I always keep to the outside to stay out of the crush. Had some problems sighting at first a went a little wide, but still swam pretty well. Was interesting to get out of the water and run 20 yards on the sand before you swam the second loop

What would you do differently?:

nothing

Transition 1

Comments:

problems with workers- they took my bike bag out of my hand and threw it in the pile before i took my stuff out of it. I had to sort through the pile to find my bag so i could get my stuff out. Added a couple minutes to T1.

What would you do differently?:

protect my bike bag from workers until I get my stuff out and put my wetsuit/googles/cap in it.

Bike

3h 45m 21s
90 kms
23.96 km/hr

Comments:

After the killer climbs you couldnt descend fast because of the tight (single lane) twisty descents. We also got rained on during the course. Legs locked up (cramps in quads and hamstrings) at top of climb out of Monaco- had to pop 6 endurolytes to get legs moving again. Would take 2 every 20 mins with a gel or drink.

What would you do differently?:

train more for hills

Transition 2

04m 44s

Comments:

I was just happy to be done with the bike.

Run

1h 58m 59s
13.11 miles
09m 05s min/mile

Comments:

hot, got tired of hills in Monaco.

What would you do differently?:

not die on the bike

Post race

Warm down:

free post-race massage was awesome and helped me feel a lot better. The pizza was great too! Walked up the hill to our hotel and soaked in a tub of cold water.

What limited your ability to perform faster:

hills

Event comments:

Be ready for lots of hills

Last updated: 2009-02-18 12:00 AM

Swimming
00:31:35 \| 2078 yards \| 01m 31s / 100yards
Age Group:	0/90
Overall:	0/580
Performance:	Good
Suit:	QR Superfull
Course:	2 lap ocean swim. Awesome clear water so you could see the bottom and the divers.
Start type:	Run	Plus:	Shot
Water temp:	0F / 0C	Current:	Low
200M Perf.	Average	Remainder:	Good
Breathing:	Average	Drafting:	Average
Waves:		Navigation:
Rounding:	Good

T1
Time:	07:00
Performance:	Bad
Cap removal:	Average	Helmet on/ Suit off:
Wetsuit stuck?	No	Run with bike:	No
Jump on bike:
Getting up to speed:

Biking
03:45:21 \| 90 kms \| 23.96 km/hr
Age Group:	0/90
Overall:	0/580
Performance:	Below average
Wind:	Little
Course:	Hills, lots of steep hills.. The swim is at the base of the mountains and you have to climb out of Monaco before you climb and descend repeatedly through little towns. Lots of climbing.
Road:	Rough	Cadence:
Turns:	Average	Cornering:	Average
Gear changes:		Hills:	Below average
Race pace:		Drinks:

T2
Time:	04:44
Overall:	Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal

Running
01:58:59 \| 13.11 miles \| 09m 05s min/mile
Age Group:	0/90
Overall:	0/580
Performance:	Below average
Course:	4+ laps through the city and F1 tunnel. Still more hills and it was warmer and dryer down by the water. I tried some solid food- cake- at the end and it was great. No bathrooms on the course so i had to pee in the gardens with the rest in a corner behind a bench. Was done at the end.
Keeping cool	Below average	Drinking	Just right

Post race
Weight change:	%
Overall:	Average
Mental exertion [1-5]	2
Physical exertion [1-5]	2
Good race?	Yes

Evaluation
Course challenge	Too hard
Organized?	Yes
Events on-time?	Yes
Lots of volunteers?	Yes
Plenty of drinks?	Yes
Post race activities:	Average
Race evaluation [1-5]	3