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Ironman 70.3 Boulder - Triathlon1/2 Ironman


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Boulder, Colorado
United States
World Triathlon Corporation
90F / 32C
Sunny
Total Time = 5h 51m 46s
Overall Rank = 596/?
Age Group = 45-49
Age Group Rank = 69/147
Pre-race routine:

I get up early enough I eat regular. Alarm was set for 4:30, but I woke up at 3:15 and could not go back to sleep. No big deal. Protein powder, granola cereal. Let the wife sleep in and I rode to the race.
Event warmup:

Rode the the race which was about 4 miles away. Got there in plenty of time. Set up, listened to tunes. Got dressed and went to the swim beach. Swam a few laps and waited for my wave. Pretty relaxed.
Swim
  • 33m 50s
  • 2112 yards
  • 01m 36s / 100 yards
Comments:

I knew I was going to loose some time from last year. I took a break after my last race. A few months later did Masters for 3 months. Then work got in the way, and before I knew it I only had 6 weeks before this race. I lost a lot over that time, but my swim was the last thing that needed a better time. I decided not to kill my self, just swim my swim. Make every stroke count, and just get ready for the bike and run. Well I only lost 2 minutes off last year. With the amount of swim time I did, I am actually really happy with that. I felt very relaxed. I stayed within my self. Never really pushed it. I sighted well. Only a couple of course corrections. There was not too much traffic or contact. It was really a nice swim.
What would you do differently?:

Well I will be swimming more until my next HIM. I need the fitness, but the swim is not where I am going to save a ton of time. I am happy with where I'm at.
Transition 1
  • 04m 21s
Comments:

Transitions are always slow. I alway dork around with something. To me it is not that important, but when the number is posted, I certainly wish it was lower. :) I got a little hung up on my suit. No quick release for my Garmin. Socks and cycling shoes. Put my zip up shirt on. Overall it was OK, but I could cut some time off for sure.
What would you do differently?:

Just practice more and stop worrying about forgetting something.
Bike
  • 2h 59m 7s
  • 56 miles
  • 18.76 mile/hr
Comments:

So this is where I was going to make up for last year. I have done much more riding and testing, but this year I was actually going to pace it right. I had my plan and I stuck to it. It took about 20 minutes for my HR to fall when I first started riding. I did not get on it right away and waited to settle in. I was a little fast on the second quarter. By the second lap I resigned myself to sticking to my HR target. It was 140 and My second lap avg HR was 141.

I drank plenty. I had to stop and take a wizz real quick, and I had to go again at T2. I ate a PB which was new, but I hate a full stomach of water on the run. So I took on Gatorade, water, food, focused on what I was doing, didn't chase down everyone that passed me, stuck to the plan.
What would you do differently?:

Honestly, nothing. I nailed it. I go too hard on the bike, and loose all that time on the run. I just kept telling myself any time I save will be lost. I felt my nutrition was perfect to set me up for a good run.

Now I just have to get my threshold up so I can go faster in Z3
Transition 2
  • 02m 10s
Comments:

This includes a quick stop at the porta potty and was actually really good. I just missed breaking 2 minutes which was my goal.
What would you do differently?:

Nothing really.
Run
  • 2h 12m 18s
  • 13.1 miles
  • 10m 06s  min/mile
Comments:

So here it was... this is what I have been waiting for for a whole year. Revenge on the run that destroyed me last year. 2:47. I have worked a lot on my run, ran in heat, paced the bike, I was ready to go. I have no trouble transitioning to the bike. I felt I was properly hydrated. Food was good, caffeine was good... it was time to lay it out.

My HR was high to start like normal. Plus a hill to start... so I took it easy. I started out at 8 m/m... noticed 7:30 for a bit and felt really good. But I pulled back to get the hill, see how the heat was, let my HR come down. I was doing well till mile 2 or 3. I felt some twinges in my calves and my legs felt a little tight. I never get cramps, but I do have knots in my calves and if I do get one, it is there. So I started taking in Gatorade right away which was sooner than I wanted. Then I needed to hit the can... no, not #1. I sort of felt like I had some unfinished business, and sure enough, I did. In real life, this is a 20 minute event... race time 60 sec. :)Sucked I lost time (lap 4), but now I was done with goofing off.

I got through the first half of the lap. Legs were calming down. I was trying to not blow up. Heat was not bad, but I was just starting to get sore... just wore out. But I was still going. Gatorade at every stop, ice water, cool down.

So at the start of the second lap, it was time to give it all I had. I got up the two hills, and then the heat just came. The breeze was gone. I kept trying to go faster, but instead just kept going slower. I had several goals, and one by one they kept passing me by. I just could not go faster. I felt I could do 8 m/m. My last long run was at the same time and temp and I hit 7:30 for the last 3 miles. Of course it was not in a tri, but still.

By the last 3 miles I was feeling queasy. At that point I had drank more than I ever do running. I could not put down anything else. I was trying to do all I could... but I was doing all I could. I tried to kick to the end, but I was done. Legs were toast. I wished I had gone even easier on the bike. The last mile was my slowest and it was all I could do to just keep running.
What would you do differently?:

I really don't know. Not sure if I would have slowed down more on the first half if I would have been faster on the second. I really do not think I would have gained any more time by saving more on the bike. Perhaps heat was more than I thought it would be.
Post race
Warm down:

Tried not to throw up. Got in the shade. Could not eat. Ate a orange, soda, and potato chips.

What limited your ability to perform faster:

I don't know. I really thought 5:30 was a realistic goal. I knew a lot more about my abilities this year and put in a lot of work. It sounds bad, but it really was a good race. I finally swam, biked, and RAN a HIM. I never stopped on the run. Even when it was not going as planned, I didn't throw in the towel and let it ruin my race. I paced the bike great, and I did better than last year. And I also know I gave it EVERYTHING I had. So overall, I did really good.




Last updated: 2012-08-06 12:00 AM
Swimming
00:33:50 | 2112 yards | 01m 36s / 100yards
Age Group: 31/147
Overall: 313/?
Performance: Good
Suit: full
Course:
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 04:21
Performance: Below average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:59:07 | 56 miles | 18.76 mile/hr
Age Group: 90/147
Overall: 699/?
Performance:
1 45:27.2 14.00mi 18.5 2 42:28.9 14.00mi 19.8 3 44:07.9 14.00mi 19.0 4 46:10.4 14.00mi 18.2 Avg HR was 145
Wind: None
Course: Two lap course. First half is sort of up hill, second half is getting it back. 2300 ft of elevation. But it is a fast course. Gradual up hills and gradual descents.
Road:   Cadence: 87
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 02:10
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:12:18 | 13.1 miles | 10m 06s  min/mile
Age Group: 0/147
Overall: 0/?
Performance:
1 8:36 1.00 8:36 2 8:57 1.00 8:57 3 9:35 1.00 9:36 4 10:17 1.00 10:18 5 8:55 1.00 8:55 6 9:30 1.00 9:31 7 9:24 1.00 9:25 8 10:09 1.00 10:10 9 9:53 1.00 9:54 10 10:29 1.00 10:30 11 10:45 1.00 10:46 12 11:45 1.00 11:45 13 11:42 1.00 11:42
Course: 2 lap course. Unsheltered, no shade. Mostly dirt road. Two hills at the beginning.
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]

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2012-08-06 6:33 PM

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Subject: Ironman 70.3 Boulder


2012-08-06 8:24 PM
in reply to: #4350071

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Veteran
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Subject: RE: Ironman 70.3 Boulder

Fantastic swim!  especially with the reduced swim volume.   In my humble opinion, I think swim fitness translates to bike and run fitness.  I know what you mean though,  I've increased my swim volume dramatically over the past two years and I've only improved by 1-2 minutes.  However, when I get out of the water, it doesn't take long for my heart rate to settle so I think there's a benefit.

  You nailed the bike!  It took me three try's at this race (2006,2007,2008 previously the 5430 long course)  to figure out I was "cooking the bike"  It takes a lot of will power to save it for the run.  especially when you know you can just kill it.   And you did it!  You are much further along than most.

  As far as the run is concerned, You nailed that too! A 33 minute improvement is huge!  especially since The race started about 30 minutes later than last year.  I was looking through my race report from last year and My wave kicked off at 7:05 last year and I was either the 8th or 9th wave.  This year I was the 9th wave (orange caps)  and we went off at 7:40.

Great Job!

2012-08-06 9:22 PM
in reply to: #4350204

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Subject: RE: Ironman 70.3 Boulder
3sportthing - 2012-08-06 7:24 PM

Fantastic swim!  especially with the reduced swim volume.   In my humble opinion, I think swim fitness translates to bike and run fitness.  I know what you mean though,  I've increased my swim volume dramatically over the past two years and I've only improved by 1-2 minutes.  However, when I get out of the water, it doesn't take long for my heart rate to settle so I think there's a benefit.

  You nailed the bike!  It took me three try's at this race (2006,2007,2008 previously the 5430 long course)  to figure out I was "cooking the bike"  It takes a lot of will power to save it for the run.  especially when you know you can just kill it.   And you did it!  You are much further along than most.

  As far as the run is concerned, You nailed that too! A 33 minute improvement is huge!  especially since The race started about 30 minutes later than last year.  I was looking through my race report from last year and My wave kicked off at 7:05 last year and I was either the 8th or 9th wave.  This year I was the 9th wave (orange caps)  and we went off at 7:40.

Great Job!

Thanks a bunch. I certainly agree on the swim. I don't think it "cost" me a lot, but ya, lost a lot of fitness. I actually freaked out the first swim I did. OMG, I lost a lot of strength.  Definitely not ideal. And that was why I wasn't going to try and make up for it. I knew I was going to be slower and just accepted it and tried to stay relaxed. But I was surprised how little time I lost. But I know it took more out of me for the rest of the race. That was the other part of the bike, stay cool and recover from the swim.

Next up is Harvest Moon. I feel really comfortable from this race and we will see if I can improve on it. Hopefully temps will help.

2012-08-06 10:00 PM
in reply to: #4350071

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Subject: RE: Ironman 70.3 Boulder

I was right there with you on the run and post race. 

I see you are doing Harvest Moon.  I did that one last year and the cooler temps on the run make it much more bearable.  Good luck!

2012-08-07 9:18 AM
in reply to: #4350071

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Master
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San Antonio
Subject: RE: Ironman 70.3 Boulder

nice job dude!  I so wish I could swim a 33!  I thought I've been putting some time in the water but i'm still not getting faster and will be lucky to get a 38 on my race.

I think you did really well with your pacing and it showed with the improved run time.  Just keep at it and that 5:30 will come in no time!  I can't wait to hear about the next one.

2012-08-09 3:28 AM
in reply to: #4350071

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Master
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University Park, MD
Subject: RE: Ironman 70.3 Boulder
Good work on executing your plan this year. That run is very hard, as you know, and a half-hour improvement is serious. Good job on pacing the bike. 


2012-08-09 7:44 AM
in reply to: #4354288

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Subject: RE: Ironman 70.3 Boulder

colinphillips - 2012-08-09 2:28 AM Good work on executing your plan this year. That run is very hard, as you know, and a half-hour improvement is serious. Good job on pacing the bike. 

Thanks a bunch Collin. I feel pretty good about it. Looking forward to the next one.

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