Ironman 70.3 Miami - Triathlon1/2 Ironman

wish the organizers had placed 100 mtr markers, it sucked to be drifting nowhere. Got right calf cramp at 40 mins but shook it off and kept going (delay 90 sec)

1. eat breakfast
2. WEAR THE DAMN WETSUIT IF ALLOWED!
3. practice the swim course or at least be sure to know the correct landmarks BEFORE getting on the water

actual transition took 0:58 but T was located 0.3 mi from water exit
change was excellent

I still need to practice riding mount and click on pedals on the fly
after 1 attempt (to fall?) I put my bike against the railing, unclipped both pedals and put them on before getting started. This may have slowed me down 15 secs or so.

i was doing really well, consistently passing lots of riders (more so in the first half) I was trying to take advantage of the tailwind (avg 22 mph), then the headwind kept my avg speed around 18 mph.
I did lose one of my energy bottles early on the ride but managed with the one + water + gatorade + a few gels. I also took some electrolytes powder directly into my mouth - this was an awful thing to do but a necessary thing as I could feel the cramp coming - seems like it was just too late.
cramp delayed me for 90 secs.
Time was right on target with plan.

1. take more electrolyte fluids,
2. carry an extra bottle with only powder mix for weight on one of the extra frame racks
3. train more speed/tempo - i can pull hard but can't sustain too long.

quick getting to rack (0:57) but taking my time to put socks, shoes and fuel belt on while checking out the number of bikes already in and gauge my position

nothing - this was my first HIm and i enjoyed every suffering minute

What a killer, but like Macca said once - if it was easy, everyone would be doin' it. As the heat of noon came on to us I found my self walking up and barely jogging the rest of the course- getting a miserable 13:24 pace

1. plan for hills
2. practice running hills
3. racing in Florida, never mind the flats - train for hills

warm-down? other than swallowing a bottle of gatorade nad laying motionless on the ground for 15 minutes - Nothing


THE DAMN BRIDGE!!! My lack of hill training


first the good, then the bad and close with the ugly:
1. THE GOOD: a challenging race, more challenging than expected - even tho this was my first HIM, i could not have planned for THE DAMN BRIDGE.
2. THE BAD: cheap goodies, disorganized, late bike dropoff, not enough bike racks for all, missed any kind of entertainment on the course.
3. THE UGLY: out of supplies on the second water station? C'mon! Someone forgot to build a way to exit the water until the last minute? How about a closed piece of water for practice the days before the race?
I give this race an A for challenge, but a D to the organizers.