Ironman 70.3 Vietnam - Triathlon

One of the roughest swims I've done, but they were big swells, not windy chop. Kind of fun in a sick way, except for the jellies. On the plus side, water temp was perfect--not too hot or too cold. And I kept thinking, "If any of my AG rivals aren't competent swimmers, they don't have a prayer in this today."

Try to figure out where the first buoy was. For the life of me, I couldn't see it. Not at the start, not during the swim. I saw it yesterday. Maybe as I was mostly standing with big guys at the start and I couldn't see much of anything. Try to draft more when possible. I did to some extent but could have been better. Not freak out about jellies in mouth and walk the first minute and a half. Or maybe that was a good idea. Some dude mentioned that possibility at the start--he was an older Aussie and I think he knew from experience--and as I was already covered with stings, it made me paranoid!

Very long T1--almost 600m of running, if not more. Plus had to deal with my inhaler, which I had accidentally put into my run belt. After my last race (when I started wheezing on the bike) didn't want to take any chances, so I got it out and put it in my tri suit pocket.

Put the inhaler somewhere easier to get. (As it turned out, I didn't need it, but better to carry it.) Other than that, an okay transition for this event.

I tried to pace using my PM as my coach suggested and stay at 145-155, but at times I had trouble seeing it. (Sweat in eyes, dirty sunglasses for some reason--maybe salt in the air, maybe my eyes were still swollen from the jellies.) Lots of gusty wind for first 60+ km made it hard to keep power steady but I tried. Then it was pretty much straight into a headwind until the last 6 km. I know my bike fitness is a lot better than last year but time doesn't really reflect it--I think due to tougher conditions. Power was a bit lower than I'd planned (NP = 143).

Not sure. Maybe pay attention more in the last 20 km--I think my power drifted too low sometimes. Plus pay attention at the 180's. I was having trouble with switching my water bottle and failed to notice that we were at the turnaround, rode right on through it. Had to unclip, turn bike around, and go back to the turnaround. Probably cost me 20-30 seconds.

I managed a flying dismount without killing myself or others! Pretty happy as this is only the second one I have done in my life when actually riding a bike outdoors. Really helped as my bike shoes SUCK to run in. Again, this is a long transition, especially for the women as they make us run around the men's zone first. NO idea why.

Not sure. I did forget to apply sunscreen again--fortunately not too badly burned as I did reapply after the swim and it seemed to keep working to some extent.

As I mentioned, I think I started a bit too fast. Running entirely by feel--I wasn't paying attention to splits at all, just using watch to time hydration. I couldn't do the math in my head. Just tried to keep a steady pace. I felt pretty strong the whole way although it was a struggle to keep cool (about 90 degrees, high humidity, very little shade). There was a pretty stiff headwind the last 5-6 km (so windy that the signs for 17, 18, and 19 km had blown over, leaving me to run without splits!) which actually helped a bit with cooling. I tried to speed up the last 5 km and if splits can believed I did so to some extent. Great relief to be back at the hotel but then recalled that last 100m or so is on soft sand. That felt awful. Plus, why oh why do IM brand races have that little finish ramp? Do people really need to be slowed down at that point for photography purposes? Thought I would fall on my face. Anyway, very glad to be done, although at that point I had no idea I'd won, or even podiumed. But I did know I'd come back, faced down that horrid run again, and conquered it in terms of doing an effort that better reflected my abilities.

Not sure. Maybe start a little more slowly, try not to ease off so much between km 10 and 15. Then again, my splits showed a similar pattern last year even when I was sick--maybe the km markers are not quite spot on. Possibly could have paced a bit more aggressively on the bike and run.

This is a hard judgement call in tropical conditions.I finished strong, but everyone else in my AG, except for the woman in second (including three other All World Athletes), as well as many other athletes, completely imploded on the run. There wasn't much left in the tank at the end but there was something. I would have been unhappy if what I'd done wasn't enough; thank goodness it was.

Not much of one. The famous ice kiddy pools were replaced this year by deeper tanks with huge ice blocks more suitable for polar bears. So didn't spend too much time immersed in those. Cooled off a bit and then signed up for a massage. Started feeling light-headed and nauseous (I think from not enough electrolyte//too much water--it's happened before and I know the feeling) so drank a bunch of electrolyte and that helped. Very tired, so lay down under a palm tree until my name was called for massage. After massage, walked very slowly to the post-race food. Got my food but started getting chills and felt totally filthy, so I took it to my room and ate it after a long, hot shower. At some point managed to get the Tracker and realized I'd won my AG!


Not sure. I think maybe not keeping track of splits on the run. Probably could have pushed the middle part a bit faster. I did get back on it at the end. Ditto for some of the later km of the bike although stiff headwinds and very crowded conditions on the final 12 km loop were an issue. But did work the end very hard--there wasn't much left to give by the finish.

I think I also was a little deficient in something--sodium, etc. This has to do with carrying my own electrolyte drink and just using the stations for water as I can't tolerate the drink they serve. I think i drank too much water and needed more electrolytes.

I got sick two days AFTER the race this time, so possible I was already fighting a bug. At the time I attributed the light-headedness and chills to insufficient electrolytes, fatigue, or possibly girl stuff (we won't go into that---TMI) but maybe I was coming down with a cold already that took the edge off my bike and run.


Few complaints about the race other than the heat (which is inevitable) and the fact that none of the aid stations appeared to have ice. (Few did last year, either.) Volunteers mostly inexperienced but very helpful. Thanks so much to everyone who threw cold water over my head! The race is well-organized and (this year when I wasn't sick as a dog I actually noticed this) quite a scenic and "fast" course, except for the heat. I would only recommend it for those experienced with racing in tropical conditions.

I started in triathlon shortly after moving to Vietnam, and just as it meant a lot to me last year to finish the first IM event here, it meant a lot to me to win my AG here today and qualify for Worlds racing in the country where I do most of my training.