Whirlpool Steelhead 70.3 Triathlon - Triathlon1/2 Ironman

Swim was cancelled and RD substituted a 2.1 mile run. I was at the back of the pack of my wave (14) and started out slow, and just ran easy.

Swim!

Not a typical T1, just a long distance to travel within transition, so seems a little slow.

The ride felt pretty good. I started out a little easy, as I didn't want to blow up, and the mileage signs, posted every five miles started to fly by anyway, so I decided to push a little harder at mile 15, and by mile 25 I was moving along pretty good. Average speed was about 22 mph, with first 15 being around 19, the last 20 miles must have been closer to 24ish.
Early stages of bike, as I was in a later wave, were not that crowded, but later stages were really congested with riders. Lots of drafting and blocking happening. Rode surfaces were in really bad shape in several places. I did remember to have fun during the ride, so I was successful with that.

Also, around mile 40 I ran out of Hammer gel, and switched to the Powergels. I was taking a gel about every 30 to 45 minutes, and when I switched to the powergels, I felt like I had a rock in my stomach and was concerned I was going to have intestinal issues. They never developed, thankfully, but I will bring my own nutrition next time and not eat the powergels. Also, I really don't like gatorade endurance. But I must have drank a little too much, as I had to pee during T2.

Ride harder earlier. Get in an earlier wave so I don't have to deal with as much congestion on the course.

Bring enough of my own nutrition for entire course.

I must have had a little too much gatorade, as I had to stop to pee. Otherwise it was fine.

Maybe practice the riding on shoes and jumping off bike, and try those.

Run started out well, with my first mile being around a 7:20. I was satisfied that I was adequatley hydrated at this point, so I skipped the first aid station even though it was getting pretty hot being around 11:30 now. All was good, and I was averaging around 8 minute mile pace, until right after the first hill, when I started to get the chills a little, which my brain registered as being a little strange as I new I was supposed to be hot. I wasn't sweating and realized I had dehydrated myself by skipping the aid stations. I walked the remaining stations, spaced every mile and a half or so, drinking two cups of water and 1 gatorade. I started sweating again about 10 minutes after the race.

Drink more early in the run and avoid dehydration.

Whats a warm down? Stand around, stiffen up, then get in the car.


Being concerned about the distance. I paced myself, especially early on the bike, and should have just let it go and raced a little harder. Also, make sure to eat and drink, even when not thirsty, to avoid problems with dehydration.


This race is not as well organized as a Ironman 70.3 race should be. I've done lots of Capri Events races, and this had to be one of their most poorly organized. There were no signs directing you where to go at checkin, course markings were minimal, there were no signs telling traffic that there was a race going on, there was no communication about the cancelled swim start and how the short run would be organized, the finishing shoot was way too short (you had to completely stop within 10 yards), and there were not enough volunteers at the finish (I saw several people drop to the ground and not get caught). Add to that the expo was really weak, the bike course was really crowded (because they started the slower groups in earlier waves), and the event location (read parking) is not adequate for this number of racers, and you get the point. I had a great time, but that was due to the good attitude of the other racers more than to the organization of the event.