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Ironman Australia - TriathlonFull Ironman


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Port Macquarie, New South Wales
Australia
World Triathlon Corporation
24C / 75F
Sunny
Total Time = 13h 14m 53s
Overall Rank = 935/
Age Group =
Age Group Rank = 0/
Pre-race routine:

Got up at 3:45am and had brekky: a can of Ensure plus, a PB sandwich and a banana then went back to bed for an hour. When I got up again I had a coffee. I had a gel just before the swim and sipped Gatorade.
Event warmup:

No warmup just straight in!
Swim
  • 1h 14m 21s
  • 3800 meters
  • 01m 58s / 100 meters
Comments:

The swim was a deep water start about 100m away from the jetty but there was a serious bottleneck getting in and as I entered the water to swim across I realized the swim had started already! I had to swim to catch up and then got through the mass of kicking and slapping and got into a nice position for the rest of the swim
What would you do differently?:

Start with the other swimmers!
Transition 1
  • 05m 44s
Comments:

I knew my swim was good when I saw all the bikes still in transition so that made me feel pretty good about starting the ride. The volunteers pretty much do everything to help so it all went smoothly. I stayed in my tri short and top and didn't wear socks.
What would you do differently?:

Nothing
Bike
  • 7h 01m 25s
  • 180 kms
  • 25.63 km/hr
Comments:

I planned to save myself for the run so just kept a nice steady pace and kept my HR in Z2 for most of the ride. The hills were quite a challenge though and so my HR spiked up to Z4 for those.
I made a big effort to enjoy the views and thank the volunteers and I think that helps time pass and puts you in the right attitude.
What would you do differently?:

This was my longest ride ever so maybe a couple of longer training rides might help. Overall I don't think I would change anything based on my current bike fitness.
Transition 2
  • 06m 56s
Comments:

I saw Oliver just outside the transition entrance which was nice. The girl who looked after me was so helpful, I felt a bit sorry for her when she had to rub sun cream into my shoulders, the volunteers obviously get used to sweat!
What would you do differently?:

Nothing
Run
  • 4h 46m 24s
  • 42.2 kms
  • 06m 47s  min/km
Comments:

I kept a really good rhythm going right from the start and decided to just walk the aid stations. My race plan was to do a 4:1 run walk all the way through but I felt so good I dropped that idea.
At about 28 km I felt a sharp pain in my right knee and had to stop and when I tried to stretch my quad I got a huge cramp in my hamstring! After that I dropped my pace a bit and did a few 30 sec walk breaks whenever I could feel my knee getting sore.
On the final lap I did a few more walks but kept running for most go the time.
At 42km they gave me my finishers wristband and I was able to turn into the chute which was pretty fantastic. The music was so loud and the cheering so crazy that I didn't hear my name being called!
What would you do differently?:

I think the original run-walk plan was a good idea but who knows?
Really I managed to use the fitness I had and everything went great.
Post race
Warm down:

When they weighed me I'd gained nearly 2kg but I felt good. I was led to the massage tent and had a massage but then felt very sleepy and a bit wobbly on my feet.
I ate a bowl of ice cream and fruit, declined the pasta and went out to meet the family.

What limited your ability to perform faster:

Bike strength

Event comments:

This was my first IM but it seemed really well organized and the town and local villages on the course get right behind it. A great day!


Profile Album


Last updated: 2012-07-28 12:00 AM
Swimming
01:14:21 | 3800 meters | 01m 58s / 100meters
Age Group: 0/
Overall: 755/
Performance: Good
Suit: HUUB Aerious
Course: A long swim up the Hastings River then a loop and back again
Start type: Deep Water Plus:
Water temp: 21C / 70F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 05:44
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
07:01:25 | 180 kms | 25.63 km/hr
Age Group: 0/
Overall: 1130/
Performance: Good
Wind: Headwind with gusts
Course: Great scenic but very undulating course out through Port Macquarie and down the coast with a circular section around lakes and beaches at the South end. The biggest obstacle is a hill coming back into PM called Matthew Flinders Drive, 200m at 12%
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 06:56
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:46:24 | 42.2 kms | 06m 47s  min/km
Age Group: 0/
Overall: 758/
Performance: Good
Course: 4 laps around the riverfront and beaches with a long section up to the ferry. Each lap took you past the finisher chute at Town Green where all the family and friends were.
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

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2013-05-05 5:03 PM

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Expert
1038
100025
Noosa
Subject: Ironman Australia


2013-05-05 5:52 PM
in reply to: #4728156

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Master
2621
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Almaden Valley, San Jose, California
Silver member
Subject: RE: Ironman Australia

FIRST!   HA!!

Awesome race!!!!!  You ARE an IRONMAN!!!

2013-05-05 6:10 PM
in reply to: #4728207

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Subject: RE: Ironman Australia
Way to go, David! Congratulations on a great race!!
2013-05-05 6:33 PM
in reply to: #4728156

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Champion
7157
500020001002525
Verona WI--Ironman Bike Country!
Subject: RE: Ironman Australia
So very happy for you!!!  I think you did a fantastic job strategizing throughout the whole race.  Sit back and enjoy the feeling of being an IRONMAN!
2013-05-05 6:56 PM
in reply to: #4728156

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Master
2501
2000500
Subject: RE: Ironman Australia
Awesome, awesome, awesome!! Congratulations on a great race!! Sounds like you were very smart and didn't leave anything out there!! Bask in the glory, IRONMAN!!!!!!!!!!!!!
2013-05-05 6:57 PM
in reply to: #4728156

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Master
1476
1000100100100100252525
Maryland
Subject: RE: Ironman Australia
David, I really enjoyed reading your race report. I can't imagine going so far. You had a great plan to get to the finish line and you did. Congratulations on your accomplishment!!


2013-05-05 7:09 PM
in reply to: #4728156

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Master
1590
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Sendai, Japan
Subject: RE: Ironman Australia
Congrats David!!  Truly awesome for your first Ironman.  
2013-05-05 7:29 PM
in reply to: #4728156

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Veteran
254
1001002525
Madison,AL
Subject: RE: Ironman Australia

Congrats!! Great job I think you had good times overall

I did my first tri this weekend just an olympic. I could not imagine doing that distance right now but maybe in the future. I know that Tris do test your fitness level. I thought i was pretty well prepared and that went out the window shortly after the swim started.

2013-05-05 8:51 PM
in reply to: #4728156

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Expert
841
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Brevard, North Carolina
Silver member
Subject: RE: Ironman Australia

So proud of you, David.  You did an awesome job preparing and executing.  You are an IRONMAN!!! 

Pssst....I bet that female volunteer didn't mind rubbing the sunscreen on you Wink She probably knew exactly what she was getting herself into.  lol

2013-05-05 10:08 PM
in reply to: #4728156

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Extreme Veteran
658
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NW Georgia
Subject: RE: Ironman Australia
Great job, David!! You are an Ironman!
2013-05-06 9:41 PM
in reply to: #4728156

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Elite
4107
20002000100
Calgary,AB,Canada
Bronze member
Subject: RE: Ironman Australia
Congrats David. Great accomplishment in life. You are an Ironman!!


2013-05-08 2:18 PM
in reply to: #4728156

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Expert
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Arlington
Subject: RE: Ironman Australia
Awesome job David.  Sounds like your training got you through the day just how you planned.  Can't wait to read about next year!
2013-05-08 10:24 PM
in reply to: #4728156

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New user
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Subject: RE: Ironman Australia
Well done on your first Ironman. I too missed hearing them call my name for my first one, too caught up in the moment. How amazing was that finish line!  I finished just a minute ahead of you, but had a totally different day to yours. Great effort once again.
2013-05-08 10:52 PM
in reply to: #4728156

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Elite
4336
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Subject: RE: Ironman Australia
That's the most relaxed and enjoyable race report ever.  Sounds like you planned the race and raced the plan!  Well done on your first IM...excellent!
2013-05-10 8:23 AM
in reply to: #4728156

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Expert
668
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metro west, MA
Subject: RE: Ironman Australia
Fantastic job! Sounds like things went so smoothly. Congrats IRONMAN!
2013-05-14 9:26 AM
in reply to: #4728156

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Champion
6973
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marietta
Subject: RE: Ironman Australia
AWESOME JOB BRO!!!   IRONMAN!!!! 


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