Ironman 70.3 Bintan - Triathlon

All women started together in wave 5. I saw the fast group disappear ahead of me then caught the wave ahead before the first buoy. Lots of room but no one to draft off until the next wave caught up around buoy 2/3. Hammered it for the last buoy into shore but the water temp was energy sapping.

Nothing

Long run to other end of transition area. Change was OK but I decided to put gloves on while on bike - not a good idea.

Normally wouldn't use gloves for this distance but decided to for grip. Next time put gloves on before mounting bike.

Started with a Leppin gel. Feel like I set out a bit too hard. Kept swapping places with Jo and I probably expended more energy than necessary. Managed to keep a steady pace throughout particularly the last 30km (which usually drops off). Ate most of two SIS energy bars and one moonbar. A mouthful every 20 mins and drink every 10 mins.

Try not to go out too fast.

Managed change pretty well then the run course starts with a run all the way through the transition area. Forgot to take of gloves again.

Take off gloves.

The weather was heating up by the time I started the run. I felt very slow but just had to hang in there and concentrate on moving and what to pick up at each aid station. Nutrition was 5-6 gels, banana and half a SIS energy bar. Drank mostly water and iso plus sponges on shoulders. First placed lady blasted past me halfway through the first lap.

I'm not sure. This was a really hard run for me. I prefer a more varied course and the heat got to me a bit. It's also possible I overdid the cycle leg a bit.

Coconut fresh, stretching, foam roller.


The heat


A challenging event in the tropical weather. The local volunteers and supporters are lovely. The event is well organised and the activities around the race were good.