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Ironman Arizona - Triathlon


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Tempe, Arizona
United States
World Triathlon Corporation
Total Time = 13h 49m 24s
Overall Rank = 1761/2704
Age Group = 25-29
Age Group Rank = 95/131
Pre-race routine:

Woke up about 3:30am to eat. Wanted to get out the door around 5:30, so ended up sitting around for awhile.

Showed up at 5:45 or so. Pumped up tires and had some nutrition about 30 minutes before race start.
Event warmup:

Warmed up my shoulders
Swim
  • 1h 15m 18s
  • 4224 yards
  • 01m 47s / 100 yards
Comments:

It was a water start, and people started hopping in the water about 15 minutes before kick off. I walked along the sea wall and stayed dry and tried to keep my right shoulder warm (old baseball rotator cuff injury). Hoped in the water about 5 minutes before the start and got my face wet. The water was a good temp. I wanted to approach the swim as a warm up to the day, and to take it nice and easy.

Once the cannon fired, it was so crowded I couldn't get into a rhythm for what seemed like 1000 yards. I was planning to find a good candidate to draft off of, but it took too much energy to keep them in my sights. The water was very murky, and I had to keep popping out of the water to see if I was still on their feet. Finally I was able to get into a good stroke pattern until the turn around point. At the turn around, it got crowded again, and it took a bit of time to get back into the zone. I got clobbered a few times, but nothing like I expected.

Eventually I could see the swim exit, and my left calf started to cramp. I did a few frog kicks and it went away. I had no issues with my shoulder on the swim which really surprised me. I had to cut swim workouts short for the last month of training because it started to flare up.

Was shooting for a 1:20 swim, so I was happy with my time.
What would you do differently?:

Get further up in the group and swim harder at the beginning. It took too much energy and time to get out of the initial mass of swimmers.
Transition 1
  • 07m 41s
Comments:

Wetsuit strippers were awesome. I changed outside the changing tent because I was staying in my trisuit all day. The dead, dry grass was all over my feet, and it was a pain to get off.

Decided not to wear my long sleeve Under Armour, as it was warmer then I expected.

My bike was racked in an ideal spot, so I didn't even have to think about where to go. End slot on the last rack, closest to bike out.
What would you do differently?:

Bring a towel and water to rinse off my feet. Half of my T1 time was getting grass out of my toes
Bike
  • 5h 52m 51s
  • 112 miles
  • 19.04 mile/hr
Comments:

I was aiming for an optimistic 19mph pace, as I know my run is really weak. I wanted to save as much time on the bike as I could.

The first loop, I felt really good. I think I averaged about 21mph. The second and third loop were slower, as the wind picked up and I wasn't able to makeup as much time on the way back.

I tried to save my legs on the last loop, which worked out nicely.
What would you do differently?:

Not much. My right foot was numb most of the ride. I need to adjust my cleat position I think.
Transition 2
  • 05m 36s
Comments:

Had to deal with grass again.
What would you do differently?:

Nothing
Run
  • 6h 27m 58s
  • 26.2 miles
  • 14m 49s  min/mile
Comments:

Definitely my worst leg. I knew going into this that I would need to walk the last half of the marathon. I just didn't put enough time into running.

Started running off the bike and my legs felt shot as I expected. Ran the first few miles and a 12 min pace, when my stomach felt off. Walked for a mile and took a pit stop at the next aid station. Felt better after the stop, and was able to run/walk at about a 13 min pace for the next 13 miles or so.

About 7 miles in, I tossed my water bottle of CarboPro and just used aid stations for calories. After finished the first loop (13 miles), I felt like I could continue the pace for the remainder of the race.

On mile 15, I had stomach issues again that forced me to walk for about 30 minutes. This caused the balls of my feet to badly blister (which has never happened to me before). I tried to start running again, but my feet were just too painful.

I decided that I should stick to the plan and walk the remainder of the race. It was frustrating because my cardio system and legs felt fine, but the blisters were holding me back.

I walked 90% of the rest of the race and ran the last half mile to the finish line.
What would you do differently?:

Figure out how to prevent blisters. I usually blister on my arches, so I really worked on a routine to avoid that. I ended up blistering on a totally different part of my foot instead.

I also need to figure out how to avoid feeling nauseous on the run.
Post race
Warm down:

Met my family and watched friends cross the finish line a while later.

What limited your ability to perform faster:

Blisters

Event comments:

First time Ironman. Really happy with my results given the fact I was only able to get about 60% of the training done.

We had our first child 6 months out from race day and I wouldn't have been able to do what I did without my wife picking up all the slack. It's very difficult to train with a new family member, but definitely possible with the correct support.




Last updated: 2013-11-19 12:00 AM
Swimming
01:15:18 | 4224 yards | 01m 47s / 100yards
Age Group: 49/131
Overall: 842/2704
Performance: Good
Suit:
Course:
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 07:41
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
05:52:51 | 112 miles | 19.04 mile/hr
Age Group: 48/131
Overall: 986/2704
Performance: Good
Wind: Some
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 05:36
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
06:27:58 | 26.2 miles | 14m 49s  min/mile
Age Group: 0/131
Overall: 0/2704
Performance: Below average
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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] 4

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2013-11-19 10:57 PM


1

Subject: Ironman Arizona


2013-11-20 5:41 PM
in reply to: #4901664


59
2525
Subject: RE: Ironman Arizona
You an I were close (as I had a 13:42). Like you, I changed in the grass for the same reason. I put a small towel in my T1 bag to wipe my feet and it was perfect.
2013-11-20 5:42 PM
in reply to: #4901664


59
2525
Subject: RE: Ironman Arizona
You an I were close (as I had a 13:42). Like you, I changed in the grass for the same reason. I put a small towel in my T1 bag to wipe my feet and it was perfect.
2013-11-20 6:12 PM
in reply to: #4901664


2

Subject: RE: Ironman Arizona
Good job on everything - it was a great day to race. I had similar problems with my feet and a race official recommended a product called Compeed. Put it on before the run and you should be good. I got some that night and put it over my blisters. All was good the next day. Stuff is amazing.
2013-11-20 6:12 PM
in reply to: #4901664


2

Subject: RE: Ironman Arizona
Good job on everything - it was a great day to race. I had similar problems with my feet and a race official recommended a product called Compeed. Put it on before the run and you should be good. I got some that night and put it over my blisters. All was good the next day. Stuff is amazing.
2013-11-20 10:50 PM
in reply to: riofire841


1

Subject: RE: Ironman Arizona
Originally posted by riofire841

Good job on everything - it was a great day to race. I had similar problems with my feet and a race official recommended a product called Compeed. Put it on before the run and you should be good. I got some that night and put it over my blisters. All was good the next day. Stuff is amazing.


Thanks for the recommendation. I will give it a try.


2013-11-25 11:22 AM
in reply to: #4901664

User image

Extreme Veteran
607
500100
Casa Grande, Az.
Subject: RE: Ironman Arizona
Great job, IRONMAN!! Great RR!!
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