Ironman 70.3 Augusta - Triathlon1/2 Ironman

Jumped in and waiting for the start. It was a mess for the first 400 meters. Had people bumping on each side and on my legs. Pretty frustrating and spent a lot of energy getting to smooth lanes. I was able to keep my cool and just tune it out. After 400 yds, it smoothed out and was able to get into a rhythm. Weeds weren’t that bad and ended getting a good pace. Love down river swims, especially with the wetsuit. Swam till my hand hit the pad and slowly jogged up the ramp.

get faster so that I can get away from the mess at the start faster. Rest is just improving technique.

I have come a long way since my buoy hugging disaster in June at Blaylock lakes. I put in a lot of time here and it paid off.

took to much time here. It is a long run, but wasn't as efficient as I could have been.

have more of a sense of urgency.

Headed out of transition and used the first couple of miles to settle down. After that, I pushed and did not hold anything back. Hit the 30 mile mark with a 20.6 mph average and finished with a 19.6 mph overall average. I did fade toward the later half, but this is the fastest that I have gone to date. I was very happy to hit a sub 3 bike and almost got under 2:50.

The bike course was good, but bumpy. There were smooth parts in between the bumpy sections that were a welcome change. Hills weren't that bad but challenging – especially after having to make a tight turn and losing speed from the downhill. The course was littered with new tubes and water bottles…quite a minefield out there. Guess the bumps were rattling them loose. Downhill finish was nice and just maintained a nice cadence on the way in. Riders were communicating well with each other and made passing safe and manageable.

For nutrition, I used hammer endurance and hammer gels. I added creatine to my hammer endurance and it really helps keep my legs from getting fatigued on pushes and on hills. Love the hammer products I have used so far. Took one salt pill on the bike.


I have improved a lot from just starting biking in April. Just keep improving. For training, did too much comet riding and should have done more up in Cartersville.

normal pace in transition and under control. Took a salt pill here. Had to pee on the way out, been holding it last 20 mile on the bike. That added a minute.

nothing. Nature calls...gotta go.

Headed out transition and it felt great to get off the bike and stretch out. Started with a 8:40 pace and wanted to run at worst 9 minute pace. Held a good pace for the first 8 miles and then fatigue set in and legs were sreaming. Pace dropped till mile 12, but kept it under 10 average – tried to pick it up and then needed recovery after the pushes. Was able to get close to 9 minute pace for the last mile. Ended with a 9:16 overall pace. Lived off the course and they we great. Plenty of water stations and cheering. Used gu roctane gels and water only on the run course.

Have a better run training plan. I did not run enough. Pretty simple. I used a bike focused plan because that was new to me and I had a good running background at the start of tri training. But I feel that I did lose a little running fitness with the time I had to put into biking and swimming because they were brand new. I did not leave anything on the running course. Ran with what I had after really pushing on the bike. But with better training, a low 1:50 is there. That's what I typically run HMs in.

Got through the finish shoot and met up with friends at the finish. They did a good job here keeping people moving. Grabbed a coke, banana, and a beer. It takes awhile for my stomach to settle, so couldn't eat the pizza they had. Wendys on the way home would take care of that. Got lucky and made it back to transition before the rain started and was able to get my phone and wallet in ziplock bags. Should have done that before. Got to my car and bottom fell out. It was pouring.

oh and that donut - demolished it when I got to my car. So good...Nom Nom Nom.


Being my first, I am very happy beating my goal time by almost 30 minutes. Main aspect is the running. Just use a better run program and continue to improve on the bike.


Very good race and well done from expo to race day. Love to do it again and go after sub 5:10.