Ironman 70.3 Augusta - Triathlon

The swim start was different than anticipated. Generally at this race, racers enter from the dog and tread water/hold onto the dock before the start. Because they felt the current was faster than in years past (which in reality, it really wasn't), we were told that it would be a jump in (not dive in) start. We were to line up across the front of the dock with lines behind the front rows. I knew that I wanted to be on the far left of the dock, which is closest to the middle of the river. As a local, I know there's more current towards the center of the river. My swim wave was a bit smaller than others, so I was in the 2nd line to get in. I'm not a fast swimmer, so not being in the front wasn't a big deal to me. When the horn sounded, the first group got in, I sat quickly on the dock, plopped into the water, put water on my face, pulled the neck of my wetsuit open to get some water in there, and started swimming.

I felt pretty good during the swim...not great, but okay. Sighting was a little bit difficult as they had narrowed the swimming channel more than I had expected (probably because the race director also knows that there's more current towards the middle) and the rising sun was reflecting off the water. Regardless, I stayed in a pretty decent line just to the right of the buoys, and closest to the center of the river.

I started to catch up with some of the slower swimmers from the wave ahead of me about halfway through the swim. Many of them would stop swimming, and because I don't sight as often at this venue as I would in other places (sighting is really easy in the river...if you look right, you see the bank on the Georgia side, and if you breathe left, you see the bank on the SC side), I literally ran into 2 or 3 stopped swimmers. Other than that, I wasn't in too much swim traffic. I did notice a few red caps from the swim wave behind me in the last 1/4 mile of the swim.

When I saw the boathouse, I sort of needed to pee, but wasn't able to do so while swimming. I did try, but nature wouldn't cooperate.

I was happy to see the boathouse come into view just before the finish, got my feet underneath me on the boat ramp, had a volunteer help unvelcro and unzip my wetsuit, and started peeling it off as I marched up the ramp to the swim finish.

Once you exit the swim, it's a pretty long run to transition, as you have to proceed to the far opposite end. I used a wetsuit stripper en route, which was pretty nice, and then had to run halfway back up transition once entering T1 to get to my bike.

This winter's project is to work on swim speed. In hindsight, I probably was a little bit too lax on my swim training knowing it was a current aided swim. My swim fitness could be stronger, and next year, it will be better.

Learn to pee while swimming?

I think a good 60-80 seconds of T1 was running from swim finish, to the wetsuit strippers, into transition area and to my bike. That said, I take FOREVER in transition. I didn't have any issues, I just try to get as dry as possible. I still wear cycling shoes (not tri shoes) and socks, so getting my feet dry and clean of dirt/grass is sort of a necessity because of the socks. I also towel dry my bottom half because the less water I'm sitting on means the less issues I'll have with chafing. I did remark to myself near the end of my transition time that it felt as though I was having a damned tea party and to get MOVING.

Grabbed Frieda (my bike) and jogged towards bike start. Lots of people moving in that same direction and blocking my way, so had to walk the rest of the way out of transition. Exiting T1 I saw my LBS owner, Brett, who gave me a high five and reminded me that there were lots of miles to go.

As I left T1, I saw my sisters holding a sign that said, "Giddy up, Frieda." I used to ride horses competitively, so I mounted my bike, gave her a loud, "Hyah," and pretend whipped her, and off I went.

Invest in tri shoes over the winter so I can ditch the socks and not have to worry about water draining into my shoes and causing irritation/blisters/chafing.

JUST. GET. MOVING. T1 isn't a house party.

I was beyond happy with the bike. I started out in small chain ring all the way to Beech Island, which was my plan. By the time I got to Jackson (15 miles away), I realized that I was riding at about a 19 mph pace, which for me, is blazing. I didn't feel like I was pushing the bike at all, but I was certainly moving right along.

The bike course was absolutely PACKED with cyclists. I have no idea how anyone could not draft during this race because, as I just said, there were SO many bikes on the course.

After mile 15, the bike course turns towards Aiken and New Ellenton. The road up past the Savannah River Site is ridiculously rough and is the first climbing you do on the bike course. I overheard many people, while in aero, complaining about how rough the road is. As a local, I knew what to expect. It's like riding on a washboard. A friend affectionately calls this section of the route the "crotch massage." I started passing a lot of people during the climbs, and I could tell when the younger male age groupers from swim wave behind me started to catch me. Their disc wheels gave them away. You can hear them coming a mile away.

I passed the first aid station and was absolutely APPALLED at the mess that the triathletes left behind. There were water bottles thrown for miles past that station. As a local, I was embarrassed. At that aid station I also picked up a race official on a motorcycle. I swear he rode next to me for the next 6 miles. He needed to stay with the male age groupers that had just passed me. When they passed me, they were riding in a serious pace line that stretched on for quite awhile.

The 2nd 17 miles are the bigger climbs on the route (if you can really call it climbing). There are two climbs, both a few miles in length. I passed a lot of people on both, and the nice thing is that I did so without much effort. In previous rides on the course, I resorted to my smallest gear on both climbs. Today, I had two gears left and spun right up. Whether is was adrenaline or training, I don't know, but I was happy.

I grabbed a fresh water at the 2nd aid station, and enjoyed the flatter section of the last 19 miles. At that point I realized that I was smoking the course compared to my previous efforts. I made a conscious effort to slow down as my BT mentors explicitly said not to overcook the bike, but it really did feel effortless. I just put it in a nice gear on the big chain ring and pedaled smoothly.

About 14 miles from home,I started eating a bonk breaker instead of drinking Infinit (I had already drank about 7/8 of a full 24 oz. bottle of 5 scoops (2 1/2 servings) concentrated and 2 1/2 bottles of water. I sipped another 1/3 of a bottle of water during the last bit of the race just to make the bonk breaker go down easier.

Right around mile 45 I saw a nice little crash up ahead. Two younger men (yep, the disc wheel boys) weren't looking when one was passing and the other pulled out to pass someone. They collided and their bells were rung pretty good as they were dragging themselves and their bikes off to the side of the road. Both were able to walk, so I hope they (and their bikes) were okay.

At this point I had to start shifting around a considerable deal to get comfortable in the saddle. I was still "comfortably uncomfortable," but my bike fit isn't still perfect.

At the last aid station (about 8 miles from home), I ditched the bottle I picked up at the last aid station because it didn't fit snugly into my behind the seat cage and I didn't want to lose it on the course. I got back onto my bars, found a nice gear and pedaled towards home. I saw my sister a mile from the finish, told her I'd cooked the bike, but that it was great fun.


I have to say that the bike went really well. Did I ride too fast for the upcoming run? Probably. But, as this was my first HIM, I wasn't sure what to expect in the first place. I learned a lot about myself and my abilities on the bike, so there's a part of me that's happy that I rode it as quickly as I did.

Prior to today, the best time I've ridden this course was 3:22:00. Today I rode it in 3:04:14, and it felt easy. I'm giddy.

I swear, I had another tea party in transition. I put compression sleeves on in transition and switched socks as I like to wear Feetures compression socks for running, but I can't wear those on the bike because they make my toes go numb. So, I, once again, had to make sure my feet and calves were dry in order to get those things on. I applied some spray on sunscreen and put on my visor and number belt.

By this time, I did have to pee, so I hit the port-a-potty just before I left transition. My shorts were sweaty, my legs were sweaty, so after convincing my bladder that it REALLY was okay to go, I had a devil of a time getting my tri shorts back up. This added a good 90 seconds to my T2 time, but if you're in T2 for 9 minutes, that's still too stinking long.

My mom was standing at T2 exit with a sign that said, "Did you remember to lock up your bike?" She got some pretty good laughs throughout the day for that one.



Hurry the hell up.

As this was my first HIM distance, and only my 4th triathlon in my life, I knew the run was going to be rough. I've run 3 half marathons, all in the 2:10-2:18 time range. I knew I wouldn't be close to that time, but I really was disappointed in my performance in this portion of the race.

I started off at a 9:50ish pace for the first mile and half and kept telling myself to slow down a bit. I just couldn't get my legs to slow down. Well, by mile 3 1/2, they had slowed down dramatically, and by mile 4 I was abhorring life. I sucked down a Gu at mile 4 thinking it might help. I can't say that I was in horrid pain, that my breathing or heart rate were high, I just couldn't convince myself to keep running.

One of my fellow TriAugusta peeps ran by about 10 minutes later, a former Marine, whacked me on the back of the head and said, "What are you doing with your head down like your dog just died? You're about to finish a half Ironman. Do you have any idea of what you're about to accomplish? Pick up your damned head, look around you, enjoy the moment and savor every freaking minute." I looked at him, said, "Yes, Sir," smiled and ambled off into a pathetic jog with my chin up. I totally needed to hear that.

That Gu at mile 4 started to make my stomach queasey at mile 6. I saw my sister at that point and told her I wanted to puke. I switched to salty pretzels and water for the rest of the run. The pretzels seemed to help...my nausea subsided at that point.

I hit every single aid station at every chance. At each, I took in some water and ice, had 4 or 5 mini pretzels, then went on my way. I kept making deals with myself..."You have to run through 5 stop lights, then you can walk for one block and one block only." This was my strategy for 5 miles. The further I went into the run, the longer I was able to keep myself at my pathetic little jog.

I finally got to the turn in the race that was the separation point for those starting the 2nd lap and those going to the finish. I had some crazy lady at that corner decide she was going to run out into the street and shout all of these encouragements to me. It was nice (and just a tiny bit annoying because I was damned tired at that point), but all I could think of was, "The race officials are going to DQ me for having this 'pacer' running near me in the street, and I don't even know who she is!"

I got to the next corner where the TriAugusta tent was set up, and a lot of my buddies were standing there screaming. My favorite cycling buddy, Julie, had finished, and she yelled at me to bust my butt to the finish line. I picked up the pace considerably, but my wheels were pretty spent. I did pass 2 people coming up the chute, but I was pretty happy to be finished.

I simply need to become a stronger runner. I realize I rode too hard on the bike, but I'm not sure that my run performance would have been any better if I'd ridden the bike more conservatively.

In reality, I need to get past that point in my head that allows me to slow to a walk when the going gets tough. I wasn't in agony. I wasn't in pain. I was just tired. For me, the run is more mental than physical, and I need to get much more mentally strong for this portion of the race.

Got my medal, got a hat, got a water bottle and headed into the athlete's area. I grabbed another bottle of water and wandered aimlessly for a bit. Grabbed a slice of pizza, but ditched it after the 2nd bite...it was too early post race to eat.

Found my sister, walked over to where my parents were, took some photos, got lots of hugs and was overjoyed that my family was there to be a part of it. Even my dad, who is NOT an emotional or lovey dovey guy, gave me a hug and kiss, said how proud he was of me, and said he was happy that he'd driven the 9 hours with my mom to be a part of my day.

By the way...when I got home, I found that blasted timing chip in 5 minutes!!!!


Run training, lack of mental toughness on the run, and total transition suckiness.


WTC puts on a good event. The volunteers were absolutely PHENOMENAL. Everyone was gracious and helpful and seemed so happy to be there. On course aid was top notch. Those people on the run course were absolutely phenomenal. They were cheering fools.

For a first timer to HIM, this is the perfect venue. River assisted swim and a flat run. Can't get much better than that.

The bike course does have a few roads that are rough, rough, rough.