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Ironman 70.3 Boulder - Triathlon


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Boulder, Colorado
United States
World Triathlon Corporation
Sunny
Total Time = 7h 03m 39s
Overall Rank = 1358/
Age Group = 40-44
Age Group Rank = 158/
Pre-race routine:

Starbucks coffee and Cliff Bar.
Event warmup:

I was stuck in line for 15 minutes without moving while waiting to turn off the highway and had a panic attack that I wasn't going to get to the reservoir before transition closed. I unloaded my bike, grabbed my bag and pedaled in to the reservoir about 2.5 miles. Got set up, watched to pros start and then did a warm-up swim.
Swim
  • 46m 31s
  • 2112 yards
  • 02m 12s / 100 yards
Comments:

I was most worried about my swim since I had never done an open water race before. I wasn't sure what to expect from other swimmers but was only ran over once, and had a pretty uneventful swim. I felt good coming out of the water which is a first.
What would you do differently?:

Swim more and continue to work on techniques
Transition 1
  • 05m 18s
Comments:

Made a stop at the porta pottie but otherwise it went smoothly. I didn't stop to make a sandwich although the time looks like I did.
What would you do differently?:

Move faster
Bike
  • 3h 09m 40s
  • 56 miles
  • 17.76 mile/hr
Comments:

I had difficulty with my front derailleur not allowing me to shift into the big ring. I spent most of the first 5 miles in the 39 gear trying to get it to shift. Once I got it in the big ring I didn't want to shift back so I climbed a few hills a lot harder than I wanted to. The wind heading back towards the reservoir didn't help either.
What would you do differently?:

Train more in the heat and altitude.
Transition 2
  • 04m 2s
Comments:

I took my time and changed socks after the bike and also changed into a running singlet. I felt comfort for the run was key.
What would you do differently?:

Move faster
Run
  • 2h 58m 8s
  • 13.1 miles
  • 13m 40s  min/mile
Comments:

I knew the heat was going to have an effect on me but I wasn't prepared for how much of an effect. I drank a lot of water on the bike (about 130 ounces) and was feeling pretty good for the first loop. I didn't drink enough on the first loop and was feeling it on the second. I tried to catch up but suffered.
What would you do differently?:

Do more long runs in training in the heat of the day. Take more water at aid stations.
Post race
Warm down:

Drank a lot of water, got my bike out of transition and found my wife. Loaded bike and gear and headed for Starbucks.

What limited your ability to perform faster:

Altitude, heat and lack of quality training.

Event comments:

The only complaint I have is the run course has no shade or relief, and it was hot. But everybody had to run the same course so that's just me whining. This was my first half ironman so I don't have anything to judge it against. I liked the swim start and seeded myself in the correct wave, and the swim wasn't nearly as bad as I worried it would be. Only 1 guy breaststroked over the top of me. The bike was challenging with the hills but not bad. I just fell apart on the run and paid for my hydration mistake. Next time I'll take a water bottle or at least more water at each aid station. Overall I had a great time and will definitely do more longer distance triathlons.




Last updated: 2012-12-11 12:00 AM
Swimming
00:46:31 | 2112 yards | 02m 12s / 100yards
Age Group: 158/
Overall: 1310/
Performance: Good
Suit: yes
Course: One loop clockwise.
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 05:18
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:09:40 | 56 miles | 17.76 mile/hr
Age Group: 156/
Overall: 1269/
Performance: Average
Wind: Some
Course: One loop.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Below average Hills: Below average
Race pace: Comfortable Drinks: Just right
T2
Time: 04:02
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
Running
02:58:08 | 13.1 miles | 13m 40s  min/mile
Age Group: 158/
Overall: 1358/
Performance: Bad
Course: 2 loop with no shade. Aid stations about every mile, well stocked and lots of ice and sponges.
Keeping cool Bad Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

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2013-08-05 11:51 AM

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Extreme Veteran
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Subject: Ironman 70.3 Boulder


2013-08-05 2:23 PM
in reply to: #4821441

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Extreme Veteran
883
500100100100252525
Highlands Ranch, Colorado
Subject: RE: Ironman 70.3 Boulder
Nice race. I got there at about 5:40 after waiting in line for 30 minutes on 51st street, I saw several people (including you I guess) running with their bikes into transition right before it closed. Even with drinking at every rest stop I melted over the last five miles on the run, there is not much that you can do with that heat and absolutely no shade.
2013-08-05 4:36 PM
in reply to: #4821441

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Veteran
938
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Houston, Texas
Subject: RE: Ironman 70.3 Boulder

Nice race!  Sounds like you made the best out of an unfortunate situation with the bike.  I know you mentioned that it was hot and you didn't drink enough on the run, but I'm curious if having to climb in the big chain ring may have taken a toll on your run legs as well. 

Either way, great job for your first HIM and I have a feeling you'll crush it next time around!

2013-08-05 9:34 PM
in reply to: #4821441

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Master
2516
2000500
University Park, MD
Subject: RE: Ironman 70.3 Boulder
Good work out there. I did this race as my first HIM, and I know what you mean about the heat on the run. Everybody warned about it, but I didn't believe it until I did it. That's the toughest flat run course I've done.
2013-08-06 10:38 AM
in reply to: ligersandtions

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Extreme Veteran
347
10010010025
Subject: RE: Ironman 70.3 Boulder
Most of the hills I climbed with the big ring were the smaller rollers, but looking at my Garmin heart rate data it probably did have some effect. At the time I didn't think it was too bad and I weighed having to climb versus maybe not getting the derailleur to shift back if I dropped to the small ring. I have a new derailleur on order at my LBS now. The frustrating part was I just had it tuned, test road it and everything worked great. But that's life.
2013-08-06 12:49 PM
in reply to: stevesflyshop

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Veteran
1878
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Concord, MA
Subject: RE: Ironman 70.3 Boulder

PR!!!  Congrats on finishing your first HIM.  Laughing

I was in Boulder this weekend past, and the altitude definitely makes a difference...  as does the dry air.  Having that run after not being able to use the small ring is a tough first HIM setup, but now you have both a PR and a time that you shoot to be next time for another PR!

Great job on a challenging first race, and congrats again.

Matt



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