Ochsner Ironman 70.3 New Orleans - Triathlon1/2 Ironman

Swim was tough. First 100 meters were too shallow to swim and waves were coming in pretty good. Tough swimming into the swells and I caought a couple mouthfulls of water in the first 200 meters. Made turn around firsy bouey and things got better. I was able to draft for a short while, but got off course due to the current/waves pushing me towards shore. Had a hard time sighting with conditions, but saw a bouey and went for it. Made turn around to head back towards start and sighting was impossible between swimming into the sun and the swells! I couldnt tell if I was going the right way, just hoped following people would bring me back to shore. Finally saw the swim exit and was more relived than ever to be out of the water! This was definitely the hardest swim I have ever had in a tri. I had hoped for under 36 minutes and am confident I can do that with better conditions.

More open water swims before race. Due to climate this was the first OWS for me of the year. Also need to work on bilateral breathing and sighting.

T1 was okay, but was hoping to be closer to 2 minutes. Big transistion contributed to it, but I did get a bit disoriented with my position.

Not sure, maybe try the flying mount with shoes on bike already

Felt pretty good getting on bike and heart rate and breathing was good throughout. Unfortunately my legs didn't cooperate and I experienced pain and cramping in the right groin and hamstring. The first 10 miles were into the wind and I was working hard to average about 19mph and paid for it later as the leg starting cramping. At turnaround I began to feel better and was averaging close to 24mph with relative ease. Nutrition: I drank 2 bottles of Accelerade, 1 Gatorade and 1 water. Also had 4 GU Roctane Gels. I felt it was enough, but as I learned on the run I think I needed more fluid and/or electrolytes.
I was really hoping to be under 2:40 for my bike split, but the wind and leg problems didnt help.

Use smaller gears and spin faster to save legs for run and take in more calories and fluid on bike.

T2 was okay. I was glad to get off the bike and excited about the run.

Nothing

Terrible run! What is usually my strength turned out to be my weakest discipline today. I felt okay starting out and was playnning to stick around 8min pace. I was on for first 3, but then the wheels come off. I felt dehydrated and noticed I wasn't sweating. I had to walk several times including most of the aid stations and it soon became a struggle fest. I had to stop and stretch out quads twice and my legs were struggling from mile 4 until the end. Conditions were HOT and I was not used to running in the heat and that definitely caught up to me. I was hoping for a 1:45 and ended up just over 2 hours. Disappointing day on the run course!

Try to take in more fluid on bike and calories (cliff bar or power bar maybe) Also need to get more long rides in before next half along with more bricks to get legs acclimated to transitioning.

None. Just happy to cross the line and had to drink and get off feet. I had three bottles of water right after finishing and still felt thirsty. Got massage using ART treatment and it helped my legs feel better.


Swim conditions and having a terribnle run


Loved the race and love the city! Volunteers were great and there was plenty of fluid on course and great aid stations at every mile on the run. I would love to do this race again and the finish area is awesome! Finishing in Jackson Square is hard to beat, just wish I felt good enough to really enjoy it. I would love to do this race again to get my revenge on run course and try to crack 5 hours, but it will probably have to wait a couple years due to logistics and having other HIM races closer to home for next year.