5430 Long Course Triathlon - Triathlon1/2 Ironman

My swim time on my watch is actually about a minute faster than what the official results show. There is a short run after you exit the water to the timing mat. I felt this swim went pretty well for me. It was crowded but I never really had any issues. In fact, I know that my arms cross over when I swim and I have been working on this in practice swims. While, to try to hold my space I was really extending my arms to the outside to let other swimmers know that I was there. Good way to try to eliminate a bad habit! My group was the 3rd wave, men in my AG and Clydesdales. I really felt comfortable this entire swim which for me is a good thing because I am not a swimmer. Actually passed some yellow caps from the wave in front of me!

I think I held back more than I needed too. I should have pushed this a little harder.

Transitions never go well for me. I never practice them and seem to fall asleep. I told myself not to sit down and I think it helped me get out in less that 3-minutes. That’s not too bad for me! Suit was stuck on my fat ankles as usual.

helmet on as soon as I get to transition. eat on the bike not in trans!

Two things that were on my mind for the bike portion: First, I had never ridden this bike course before; Second, while cleaning my bike prior to the race I noticed I had some significant wear on my rear tire…the nylon was just beginning to show through. I didn’t have a spare tire and didn’t get put to by a new tire. Instead I borrowed a temporary fix from another Bter (greyhound). I pulled the tire and reinforced it with some duct tape. It was the rear tire so if it was to blow I’m pretty certain I would not have lost control of the bike. As it turned out I held up nicely!
As far as never riding the course beforehand, I wish I would have. I had looked at the profile map before the race and the hills looked somewhat intimidating. Turns out that was not the case! There are some climbs but really nothing significant…I easily stayed in my large chain ring the entire course. My 2nd loop was faster than my first as I had a good idea how to approach the hills the 2nd time around. Funny thing is I felt that I was going slow as I was passed, a lot! Most of them on well equipped tri bikes with race wheels…usually I would hear them coming. There was drafting going on as most every time I was passed it was a 2 or 3 riders at a time. Riding much tighter than allowed by USAT. There was a lot of that going on! The passing never bother me too much until the 2nd loop as we approaced St Vrain. Right before the trun 2 guys passed me. I can't beleive how much they sloed for the turn. I had to seriously brake to not hit the 2nd guys. They need to learn to corner their $5,000 bikes! Overall, pretty solid bike for me.


I wanted to hold 20 mph for this ride and I did. so that worked out for me. my back was givingme some issues so I really didn't ride aere for much of the ride...I would say less than 25 percent. I need to practice riding aero more.

I think this is the only time my 2nd transition was longer than my first. Just total lack of focus on my part. I went past my spot in the transition, then I forgot lace locks so I had to take time to tie my shoes. Then, I had no idea where the run exit was (as I mentioned I was a little rushed when I arrive so I didn’t check things out the way I normally would). When I finally did start heading for the exit I decided it might be a good time to stop at the porta-john. I should have cleared the transition in half this time!

Better focus. I would grade this an "F"

It was sunny and there is no shade on the course. It wasn’t blazing hot but it was hot for the run. Fortunately there was a breeze that helped keep me cool. The run actually started pretty well for me with my first mile in 8:16 and keeping the first 4-miles under 9 MM. What was pretty cool on the run was as I was starting my first loop the pros were into their 2nd loop. At about mile 1 a female voice gave me some words of encouragement while she blew past me. I looked at her leg and could see she was a pro with the number 6. Wasn’t sure who it was at the time but later found out it was Susan Williams. Pretty cool that a pro triathlete will take a bit of energy to comment to middle of pack Ager’s!
During the first loop of the course I actually felt pretty decent and told myself I would pick it up the 2nd half if I was still feeling good. Well, the 2nd ½ was not as good for me. I did need to stop a couple times, once for a bathroom break and again at one of the aid stations when the cup of water was only about 1 quarter full. Yes, I know we end up spilling a lot but they need to fill the cups at least ½ way! At about mile 10 Mark Dillard passed me. I tried to pick it up to see if I could maybe stay with him for a while but my legs just didn’t want to go. The last 3-miles were really hard for me but I kept running. I don’t think my run fitness was there for 13-miles as I had taken some time off from running earlier this summer for some PF issues. This was the first time for me running this far in 2009. I think it was my bike fitness that got me through the run.

my average heart rate on this run was 137. I really worked at trying to keep it around 135, which for me is upper Z2 as that's what my plan is going into Redman. In hindsight I kind of wish I would have just went for it and maybe ran in mid to high z3.

It really felt good to be finished! I slammed to bottles of water at sat in the shade for a few minutes. Grabbed some food and then went to the beer tent and had a couple beers with some ither BT'ers.


lack of run fitness
lack of focus


this was my first time doing 5430 1/2. It is well organized and well supported and is a fun event. Not sure if i will be doing it again as it takes up a good part of my weekend between packet pick-up on Saturday and then the race on Sunday. maybe next year IM will decide to give the option of mailing the packets (for a fee).