Ironman 70.3 Miami - Triathlon1/2 Ironman

My goal here was to go sub 35 min. But considering Pro's finished in 30 it wasn't going to happened. The current was strong due to the windy conditions.

There were only 4 buoys on the entire course. I started first 200 yards at a fast pace and then settled into my cruise pace. However at the turn around my goggles completely fogged up and I couldn't see crap went completely of course.

On the side note Tyr Torque skin suit felt great, I was worried about overheating but honestly the suit is so thin it was like wearing nothing. Feel good about my swim. I think I would save myself a minute if I could see more buoys.

Not much on my part. My swim was solid. But here is mistake #1 what the hell was the RD thinking putting 4 buoys total for 2200 yrd swim. Yeah if are pro wave its nice to have someone lead you in. When you are in the last wave its total chaos in addition there were a couple of thousand people in the water so when I was back on the course I was passing people 4 waves ahead of me.

Once I got to the transition I stripped the suit very quickly. I had my gels, arm coolers in the helmet put them on but ripped the arm cooler when I was putting it on. Unfortunately, this also took a little time off.

When I ran I dropped my gels and had to come back to get them. Thank god a volunteer grabbed my bike and held it.

Next time I will just bring a flask, everything else in the transition went well. Little slow, without the arm coolers extra 30 seconds, dropping the gels also cost me some time.

My goal was to hit 2:35-2:40 on the bike or 21+ mph. Based on my training rides at .77-80% FTP. Goal was to start at 180w and continue then increase to 185w.

Here is what my data actually was:

Entire workout (178 watts):
Duration: 2:41:51 (2:54:53)
Work: 1713 kJ
TSS: 160.4
Norm Power: 184

Once I started on the course it was packed with people. About 8 minutes into the ride when I was trying to find my pace I got a flat. I fixed it in about 5 min as quite a large number of people blew past me I had to take a few of the screws from the disc cover and went back to riding took me about 20 min to find pace again. NOthing like a flat so early in the race to mess with you. At that moment I almost said screw this I'll just DNF. But by the time I was thinking all this I already fixed the tire. In a rush the rear break was not put on correctly and was squeeking which means it was rubbing. I got off 2 more times just to check it and gave up got back on the bike and just rode.

Finally after 30 min I was doing my target wattage and was ready doing quite well. Wind was coming from the east. I was at exactly 75% based on the target Jorge recommended.

Got to the first 15 mile marker and got my water slow down about 15 mile per hour. Everything went well. I was hydrated and taking 1 get every 30 min. So roughly 200 calories per hour. Little higher then the target Jorge had for me but I always felt hungry and weak if I did less then that during training.

Increased my wattage to 185 watts or 78%. Next water hand off was at mile 30 unfortunately right before it I got the 2nd flat. Devastating. But got up and fixed it quickly again lost approx 5 min. Thanks to the disc cover. But I quickly forgot about the 2nd flat tire. I was running out of water quickly as temperatures were beginning to raise.

I finally hit the road and started at my target wattage. however at the turn around we were going against a strong wind so I increased the watts a little to about 195w. 3 miles or so, once we turn around I reduced the wattage back to 185w. I think the worst part was having the thought in my head about the lost time and the fact I had no more tubes.

Finally once everything was back to normal, I hit the water station on mile marker 30. And TA DA...no more water. Not only was there no water I actually stopped since I was so low. hence I wasn't thinking about tubes anymore now it was a race about survival.

I made a rush decision to just keep going. I had about 3 more sips of water and 2 of gatorade. I wouldn't be as well hydrated as I liked to be but it would get me through. There were some clouds and the last 12 miles would be ridden in a very heavily shaded area so I would be fine.

I maintained my wattage. There WERE NO officials on the course the tight small roads made it a difficult ride. Every turn I had to slow down because there were at least 4-5 riders taking the turn at the same time. Which caused for standing up to speed up. When I saw the riders on the turn around it was amazing. Packs of 15-20 riders in a pack drafting.

It was amazing. I was just disappointed that so many were cheating. The roads were tight but people were literally hugging tires.

Finally made it to mile marker 45. They just got water. I had to pour it from a cup to my water bottle and I also grabbed Ironman powerade. It wasn't very good but as I don't get GI issues it would give me electrolytes. So basically another stop probably wasted 2 min there.

I picked up the pace to 190watts. I had 8 people drafting behind me. I wish I was kidding. Some would pass me only for me to pass them again because they weren't strong enough to maintain the pace.

Eventually 2-3 miles from the transition I could hear the crowds. I was ready to get the run started.





Not much but I think next time for a Half Iron I would forgo some of the aerodynamics for extra bottle. I wasted time waiting to pour water into my bottle.

I think doing a WTC race for the first time, it was VERY exciting to have so many people on the bike course. What was LAME is the fact that everyone was drafting. The course itself was actually quite enjoyable and fast. If it wasn't for my flats the stops at the water stations I think I would have gone 2:38 or so.

There needs to be water on the course and officials. I know its a 56 mile course but give me a break. Well now wonder everyone in my AG had such amazing bike splits and I look like a slow poke.

I am all for legal drafting. but not sitting 3 inches apart.

Finally got to transition, drop the helmet put on the visor grabbed the belt and some water and was the way out.

Not much this went pretty quick.

My goal here was to hit 1:50, but it was very dependent on the course. with the bridges added at the last minute I knew it wasn't going to happened.

As per Jorge take it easy start at 8:45 and see how everything goes. This is what I did started the first mile at 8:45 but on mile 2 once I got to the bridge I realized sub 9 min miles would be impossible unless I want to walk from mile 9. I slowed down to 9:10-9:15s.

I finally got to the first water station and there was absolutely no water. I had my bottle but the water was warm and I just wanted some ice to throw down my shirt.

I just ran. Once I got to the 2nd loop I just had a grin on my face, I felt very good with quite a bit of energy left. I didn't have a single person pass me on the run but I passed a bunch of people. I think the second loop I have never seen so many people on the death march. These were the guys & gals getting the 2:30 bike splits and then walking the run. It was hot, humid and not a cloud in the sky. Took half a gel at mile marker 9 tried to suck it down but it didn't taste very good had half of it and tossed it.

Every aid station was a complete disaster, people were just grabbing whatever they could the poor volunteers were just trying to move as quickly as they could.

Finally I got to the last climb and my legs were beginning to stiffen up a bit. Once I passed the crest I hit it and sprinted the last 800 meters.

What can I say here besides for the love of god have water on the run, and be ready for people, I am sure some people care about having gels, coke etc....but seriously water is key. Nothing wrong with kids but when its kids trying to hand out water who have no clue whats going on it becomes a disaster.

Finished the race strong,had a coke and water and sat down, listened to 2 guys bitch about the race and how unprepared the course was walked out and my folks and my friends were at the finish exit waiting for me. Went to grab a couple of beers and started chowing down. I was hungry.


I think there were several factors that if they went my way I would be looking at least a 5:20 time. It started really with the swim. I think I have lost at least 5 min to bad race organization water on the bike / run and 10 min to my 2 flat tires.

Although I know I can change tires quicker, the disc cover was really annoying for this.

Overall this was my first time where things went against me but I did finish strong and felt great during the entire race. I didn't walk during the run and improved my time by 20 min on a 13.1.


So in the end what can I say about a WTC race. I think the race wasn't worth the money. I will gives this to WTC. The race has energy. I think there are so many people on the course at a time. I really did not expect this. My first 70.3 had only 800 people. From this to 2500 is quite a large difference.

Onto the race itself there were alot of things that were not thought of well:

1) Expo / Packet Pickup - disorganized, waited in line for 45 min and nobody mentioned anything that the line was for USAT new members
2) Transition was not opened on time, there was a 2 hr delay
3) Transition was not set up and the numbers on the bikes were not setup correctly
4) Race was delayed by about 20 min
5) Since it was a water start the getting into the water was not efficient and thought of
6) Not sufficient buoys on the swim
7) Bike water aid stations had no markings prior
8) Bike water aid stations - had NO WATER!!!!!
9) Run course aid stations had no water

What is quite unfortunate WTC / Ironman has bought out one of the Olympic races Miami International Triathlon I hope its not going to be this screwed up. Because I absolutely love the race.

In the conclusion I expected this race to be amazing, but it was average at best. I think many folks gave me high expectations of the brand including my closest of friends.

Now I want to be fair and say maybe these things will get worked out next year. But I will not race it until I know the race is organized much better.