Ironman 70.3 Miami Race Report – Part 3 - Bike

It’s been nearly 6 months since the race, so it is about time I finish this race report!  I need to start getting ready for 2011 race reports!

 

Here are some shots leaving T1:

After leaving transition, the route took us southwesterly towards SW 248th street – nearly to Homestead Air Force base.  I knew from my scouting around Google Earth that many of the early roads would be very narrow and that there would be many turns.  This made it pretty hard to pass and get into a rhythm as the course felt very crowded until about halfway thru the ride out. 

I also was expecting pretty much a tailwind out and a headwind back.  Therefore I really took it easy on the way out.  Even without much effort I was flying, although I was getting passed frequently.  I had to keep reminding myself to stick to my plan as I knew I would need to put out a lot of effort in the second half of the bike.

 

Probably the smartest move I made on the bike was carrying nearly all my nutrition with me.  I had read reports earlier in the year where Ironman had run out of supplies at Ironman Wisconsin on a particularly hot day and I guessed that it may happen here, particularly given that I was in the last wave of competitors.  Sure enough aid station number 1 was nearly abandoned when I got there, just a few drinks left.  Aid station number 2 near the turnaround was being disassembled when I went by.  I felt bad for people who were relying on these stations.  I could have used another water, but at least I had all the calories I needed.

 

Once we made the turnaround the wind was at times quite frustrating.  But there seemed to be enough shelter and turns to keep it from being a huge problem.  I was expecting a more open course, but there were actually a lot of trees and buildings blocking the wind.  I think the tight course might have actually helped in this regard.  In the second half of the bike I started passing a lot of people.  Many of them were from earlier waves, but some were struggling after going out too hard in the first half, or were bonking because they didn’t get their expected nutrition at the aid stations.

 

While I was riding, the family moved down the monorail to a spot just before the last drawbridge.  I understand that their cowbells and cheering were very popular with the passing riders.

 

Here are some shots of me as I went buy them, passing another large group of riders.  Notice how none of them are in the aero bars!

 

Overall the bike went better then I was expecting.  Looking at the conditions and the technical race course, I was expecting to be a bit slower. 

 

Nutrition during bike:

32 oz Aero Bottle – 3 scoops carbo pro – 330 calories, 74g carbs

24 oz Bottle – 3 scoops carbo pro and 1.5 scoops gatorade – 430 calories, 102g carbs

20oz Water Bottle

1 Cliff Bar – 250 calories, 43g carbs

3 Shot Blocks – 100 calories, 24g carbs

 

Time/Placing:

Bike – 2:44:15, 20.4566 mph, 94/187 AG, 707/1899 OA

T2 – 1:58, 60/184 AG, 392/1865 OA

 

I was in 690th out of T1 and 660th after the bike, so I passed net 30 people on the bike.  After T2 I was 632nd, so I passed another net 28 people in transition.  Funny to think that I passed almost as many people in the 2 minutes during transition as I did in 2.75 hours on the bike.

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Jason 2011 Race Schedule

Date	Race		Location	Time	Placing
Mar 20	Max O'Hartford 5K	C	Hartford, CT	25:27	55/121 M30-34  488/2234 OA
Apr 17	Daffodil Festival 5K	C	Meriden, CT	22:46	1/4 M30-39  23/113 OA
Apr 23	Bradley Intl 10k Road Race	C	Windsor, CT	50:11	13/28 M30-39  33/100 OA
May 1	Sheriff Sprint Triathlon	C	Ludlow, MA	58:51	5/9 M30-34  40/136 OA
May 15	Queens Biathlon	C	Queens, NY	1:43:44	4/22 M30-34  29/134 OA
May 22	Shamrock Duathlon	C	Glastonbury, CT	1:43:30	5/18 M30-34  71/342 OA
Jun 4	Rev 3 Olympic Tri	B	Middlebury, CT	2:52:07	40/61 M30-34  205/539 OA
Jun 19	Webster Sprint Tri	C	Webster, MA	1:15:04	6/15 M30-34  53/219 OA
Jun 25	Madison 1M Open Water Swim	C	Madison, CT	37:54	4/11 Wetsuit 126/145 Overall
Jul 11	Ironman 70.3 Rhode Island	A	Providence, RI	6:04:05	95/191 M30-34  666/1651 OA
Jul 24	Amica 19.7 New London	C	New London, CT	1:30:41	8/22 M30-34  51/355 OA
Aug 14	Sharon Triathlon	C	Sharon, MA	1:43:07	22/32 M30-34  233/510 OA *
Aug 21	Ironman 70.3 Timberman	B	Gilford, NH	6:12:10	126/177 M30-34  1039/1692 OA
Sep 3	Quassy Swim Festival – 1.5M	C	Middlebury, CT	53:23	2/3 M U35 Wetsuit  78/113 OA
Sep 10	Esprit Montreal Olympic	A	Montreal	2:32:37	29/51 M30-34  237/519 OA
Sep 17	Somers Great Escape 5k	C	Somers, CT	22:55	8/21 M30-39  36/205 OA
Oct 15	Hartford Half Marathon	C	Hartford, CT	2:08:40	248/328 M30-34  3035/5153 OA
Nov 13	Old Wethersfield 5k	C	Wethersfield, CT	48:37	20/36 M30-39  53/301 OA
Nov 24	Manchester Road Race	C	Manchester, CT
Dec 4	Mitten Run	C	W Hartford, CT

 

* crashed during bike but finished the race

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Rico 2011 Race Schedule

Date	Race	Location	Time	Result
Jan 22	Manhattan Half Marathon	Fair Lawn, NJ	2:04:58	2836/4369 Overall
Feb 6	Gridiron 4M	Central Park, NY	29:57	913/5813 Overall
Mar 6	Coogan’s Salsa, Blues & Shm	Manhattan, NY	35:29	4675/5374 Overall
Jun 26	Westchester Med Ctr Duathlon	Valhalla, NY	1:22:31	49/170 Overall
Aug 21	Ironman 70.3 Timberman	Guilford, NH	6:13:49	1068/1649 Overall
Oct 15	Hartford Half Marathon	Hartford, CT	1:50:31	1105/5153 Overall
Nov 6	New York City Marathon	NY, NY

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Marc 2011 Race Schedule

Date	Race	Location	Time	Result
Jan 1	1st Day 5k	Fair Lawn, NJ	26:59	163/313 Overall
Jan 22	Manhattan Half Marathon	Central Park, NY	2:10:48	3269/4369 Overall
May 15	Stomp The Monster 5k	Marlboro, NJ	24:47	146/704 Overall
Jun 26	Westchester Med Ctr Duathlon	Valhalla, NY	1:25:15	69/170 Overall
Sep 24	Westchester Triathlon	Rye, NY
Nov 6	New York City Marathon	NY, NY

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Intro to Ironman Lake Placid 2011 by Rico

With encouragement from my friend Michael Kimelman, I've decided to once again do a full Ironman Race in 2011, choosing IM Lake Placid. Since registering a few months ago, I have struggled to feel excited about this race, mostly due to the time commitment required to train. For ronman Florida race in 2009, I trained for a solid year with countless hours and sacrificing everything else in my personal life. Prior to Ironman Florida I had only done Olympic Triathlons. Since Ironman Florida, I have completed four Half Ironman races with a fifth planned in April 2011 in Oceanside CA.

Given that I will be starting at a higher level of fitness and training, I am only planing to train for 6 months in preparation for the Race. The plan is to be more efficient in my training and balance out my personal life. Return on my invested time will be the training theme. When I look back at the training for Florida, the most time consuming aspect was making the time to train on the bike. Riding also happens to be my favorite part of the training so I probably spent more time on the bike than actually needed. Late last year I had purchased a Computrainer and I have set it up in my home gym. The plan will be to do the bulk of the bike rides indoors on the Computrainer. While this may sound painfully boring to most of you reading this, I am convinced I will save time and still provide an equal or possibly higher level of fitness. I will have the opportunity to test this on April 2nd 2011 when I head out to Oceanside. The training plan is to do 100% of the bike miles on the Computrainer. The previous two years I had done Oceanside, I rode outdoors through the winter, I did not have an indoor trainer. Also in an effort to have more personal time after work, I will add some training sessions on weekday mornings (I struggle with this as I am not a morning person) and do shorter 6 mile runs during the week at lunch time.

I will post a weekly summary of my training showing the total time and miles. I will not detail the type of workouts. Keep in mind when reading the results the bike miles and some of the running miles will based on the Computrainer and treadmill.

Training will Start on January 10th 2011 with Race day July 24th (28weeks).

Rico

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