Black Diamond Half Iron Triathlon - Triathlon1/2 Ironman

The men started first and it got a little crowded at the first bouy but after that it was real good.I got into a nice steady pace sighted every 4th stroke I could not ask for a better swim at this point in my career I can only get better with time.

nothing

I might have went a little faster but I took my time and made sure I had everything I needed.

maybe move a little faster.

I really kept a good focus on not overdoing it on this portion of the race ,I kept my speed in check except going downhill but I did not mash the uphills and paced good on the flats. My nutrition was good for the first lap but on the second loop I just did not pay attention to it which may have been my down fall in the run.

More long distance rides/runs prior to the big races to get my nutrition down.

I was a little shaky so I took a minute to just relax and catch my breath before heading out on the run.

Nothing

The run started great I kept my pace between 8:00 and 9:00 min mile I slowed down for the first hill and brought my pace back to were I wanted to be.At mile 6 I was at 52 minutes in and things still felt ok,this only lasted for another minute untill I reached the last hill before the turnaround my right quad and calf started to cramp so I slowed down then the left did the same thing bringing me to a slow limping walk the rest of the way up the hill. On the flat they letup a bit but not much when I reached for a hammergel I realized that I did not have them and they were on the course some were behind me.Iran to the next aid station at about mile 7 but all they had was Heed so I grabbed 2 cups and downed them I did a slow run for another mile when the cramps hit again soon followed by nasua and an overwhelming urge to be rid of the Heed.So needless to say it was a suffer fest for the last 4 miles run a little walk alot I did run through the finish but it felt like all the muscles in my legs were coming apart.

After getting back to my bike I found that I had not drank my last bottle of Infinite on the bike course this probably played a major role in my falling apart on the run.I also need to try using salt tablets because I sweat a lot.Pacing also may have played apart on the bike and the run. So in conclusion I need to do more bike/run bricks at race pace and play more with my nutrition because there is no reason I could not do a HIM in 5;30 to 5:40 range.

Walked around went and got some food and liquids and a jacket then cheered on the rest of the racers.


Nutrition and maybe paced to fast.


I realy enjoyed this race and would do it again.I could see the major difference between a closed course race versus the not closed course we still had to deal with traffic and hostel residents at least verbaly hostel with the closed course you had no cars and trucks to deal with and you got hordes of happy people on the side lines cheering for you.