5430 Long Course Triathlon - Triathlon1/2 Ironman

I was not happy with my swim. I felt like I wanted to get out of the water after a few hundred meters. Nothing felt particularly off, I just didn't feel good.

I didn't drat particularly well as the swim was pretty spread out. I started to feel good with about 800 meters to go. I navigated well but still finished about 2 minutes slower than I wanted to.

Train more.

Wetsuit got stuck on both heels. This race had individual bike racks instead of the bars and triangles. I didn't have anything to grab onto for stability while using my feet to pull the wetsuit off. Had to get down on one knee to get it off. Likely cost me a few seconds, but no big deal.

Other than that, I was pretty fast in and out.

Great bike! My average speed was far above what I thought was possible. I thought 21 was doable on this course given the results from past years. I went 21.7. I really pushed it and felt pretty tired on the second lap but was able to stretch and maintain a good pace into the finish. Had some very minor cramp/muscle tightening in my left quad near the end.

Not a whole lot. I had a little difficulty motivating and focussing on getting nutrition in me because I was focussed on riding. Also, because it was not hot, I didn't really feel the need to drink as much as I normally do. I should work on sticking to a nutrition plan more than just going on feel.

Good transition. Got my feet out of the shoes early and coasted off the saddle to the line with plenty of time to hop off in control. As I racked my bike, I knocked the bike next to me over so I had to stop and pick it up. Again, cost a few seconds, but a good transition none the less.

Not knock over bikes.

Good run. I was under 8s for the first 5 or 6 miles and thought I was on pace for somewhere around a 1:40 time. I had to stop at mile 6.5 for a port-o-can. GI issues. Only peed and felt better. Cost me a little over a minute (I seem to stop on every HIM).

I had trouble with my pacing and the hills on the first 3 miles of Loop 2. I tried to pick it up after that. I had difficulty maintaining 8s, but I did it. I really tried to go faster the last 2 miles. I was really running out of gas by that point and I knew I wouldn't break 5hrs, but I also knew I was going to be inside of 5:05 so I felt pretty good. The finishing bit was downhill, thank goodness. I really gave it everything I had at the end. I wanted to stop with 300m to go but i managed to kick it home and finished with a god, but average, run time for me. The overall time was great.

I think the aggressive bike cost me a couple minutes on the run as I really struggled to bring it home. I was feeling out of breathe and simply didn't have any speed left. But this was a bikers course so I think I raced it well.

Found Robin. Got a bottle of water and ent immediately to the massage tent. GREAT and long massage. Hardly even sore the next day. The massage was a huge help.


perhaps the altitude, but I think I really just gave it everything I had.


PR for me by 17 minutes. Very good race. Super fast course. Makes me think I could break 5 hours on a faster course like something in Florida.