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Lumberman Triathlon - Half Iron Course - Triathlon1/2 Ironman


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Cadillac, Michigan
United States
3 Disciplines Racing
75F / 24C
Overcast
Total Time = 5h 49m 45s
Overall Rank = 41/90
Age Group = 35-39
Age Group Rank = 6/9
Pre-race routine:

Gatorade Chew mini-bar
Event warmup:

none....event start was delayed 45 min due to fog over lake. Air temp 57 degrees but water temp 75 degrees = thick fog. Pre-race routine dynamic stretching was compromised. I should have more proactive about staying warmed up.
Swim
  • 39m 50s
  • 2112 yards
  • 01m 53s / 100 yards
Comments:

Wetsuit came unzipped less than 1 minute into the swim. I attempted to rezip it for a few seconds but quickly realized it wouldn't work, and finished the swim unzipped. After sucking it up I was able to focus on the swim itself.
What would you do differently?:

Have my wetsuit zipper double checked before entering water. Also, make sure to complete a set of dynamics prior to entering water.
Transition 1
  • 02m 49s
Comments:

Heart rate very high and I felt very uncomfortable upon entering transition. I was cautious and slower while putting bike gear on. It probably added 45 seconds to my T1 time but I was glad to slow down
What would you do differently?:

Nothing
Bike
  • 3h 06m 13s
  • 56 miles
  • 18.05 mile/hr
Comments:

Poor hydration on bike. Lack of pre-race stretching led to achy hamstrings throughout entire bike. This made me settle into a lower cadence and speed often. I also held back for fear of blowing out the legs for the run (note: blew out legs on bike at Monroe R4R 70.3 in 2012, and had pulled left hamstring at end of GLR 2013).
What would you do differently?:

STRETCH! Also push the bike harder knowing my legs will come back.
Transition 2
  • 02m 49s
Comments:

Solid transition but not my fastest. Hesitant to rush through T2 as race had spread itself out.
What would you do differently?:

Nothing
Run
  • 1h 57m 57s
  • 13.1 miles
  • 09m  min/mile
Comments:

Started off smoothly with sub 8's and felt fine. No urgency to bust out a 13.1.
Pace slowed into 8's then 9's but stayed below 10's. Last few miles were tough (especially out and back). Fingers starting tingling at mile 12 (similar to IM Louisville). Was extra cautious on last mile not wanting to repeat IM experience.
What would you do differently?:

Should've hydrated more on bike.
Post race
Warm down:

non-existent. I was too dehydrated to do much more than walk.

What limited your ability to perform faster:

hydration

Event comments:

Organizers did OK job running event but were severely lacking in post race care of half iron athletes.




Last updated: 2013-07-29 12:00 AM
Swimming
00:39:50 | 2112 yards | 01m 53s / 100yards
Age Group: 6/9
Overall: 40/90
Performance: Good
Suit: Wetsuit
Course: Clockwise semi-triangle. Out to left yellow buoy, right to orange then around 3 candy cane buoys, between small and large orange buoys, around two more orange buoys, last turn buoy straight into finish (although seaweeds were thick...should've stayed closer to last yellow buoy).
Start type: Wade Plus: Shot
Water temp: 75F / 24C Current: Low
200M Perf. Bad Remainder: Average
Breathing: Average Drafting: Below average
Waves: Good Navigation: Average
Rounding: Good
T1
Time: 02:49
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
03:06:13 | 56 miles | 18.05 mile/hr
Age Group: 7/9
Overall: 47/90
Performance: Good
Five mile segments (ave speed) 1 18.6 2 17.7 3 18.8 4 20.8 5 18.2 6 17.4 7 18.4 8 16.6 9 14.6 10 19.8 11 18.1 12 (last mile) 15.6
Wind: Cross-winds
Course: Out and back course. First and last 10 miles relatively flat with a few small rollers. Miles 11-24 (and 32-45) were very hilly with 5-8% grades both up and down. Miles 24-32 had medium rollers.
Road: Smooth Wet Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Bad
Race pace: Comfortable Drinks: Not enough
T2
Time: 02:49
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
Running
01:57:57 | 13.1 miles | 09m  min/mile
Age Group: 6/9
Overall: 36/90
Performance: Good
Mile Splits 1 8:19 2 7:53 3 7:53 4 8:12 5 8:31 6 8:54 7 8:39 8 9:06 9 9:36 10 9:42 11 9:38 12 10:01 13 9:46 13.1 8:23 pace
Course: Flat single loop of Lake Cadillac, then reversed out-and-back for last 7 miles (turnaround just past SW corner of lake).
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Bad
Race evaluation [1-5] 2

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2013-07-29 10:24 PM


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Subject: Lumberman Triathlon - Half Iron Course
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