SOMA HALF IRON DISTANCE TRIATHLON - Triathlon1/2 Ironman

I'm a terrible swimmer as it is, but I think the Hell's Angels tri club started behind me this time. Most physical swim start I've experienced in the 60+ starts.

Even on the in loop, I had some guy that just kept pushing my legs straight down as if he wanted to swim over me, but just couldn't execute. Not a soul to the left or right of me, so I turned on the motor boat. Not proud of it, but yeah, I kicked the ever living crap out of him next time he came up on my legs. Felt a little better after that, and finished the swim stronger than I started it.

Train more.

Used the wet suit strippers, and flew through transition. Salt tube in back pocket, helmet on, sunglasses on, grabbed bike and off.

Decent mounting, got up to speed, slipped shoes on and powered off.

Nothing

Testing out a new fit in addition to some new gear. Had ordered a new 11-23 cassette to test out, but it ended up not showing up in time. Instead ran an 11-26, as I wanted that 11. Planning to run the 11-23 at IMAZ.


Testing out a new quick release mount for my Garmin. Makes it a lot easier to see than having it on my wrist. Ended up removing the gels before race day.


Testing out a new 700x19 Bontrager time trial tire up front. Supposedly the fastest clincher tire out there. Slightly bumpier ride, but nothing bad at all.


And nothing fancy in the back.


Plan was to hold 150 BPM until 3rd loop and pick it up depending on how things were feeling. HR strap was going bonkers, probably due to my still wet tri top, so had to flip to conservative PE for most of the first loop.

Nutrition plan was water only up front in the aero bottle, and one bottle of 5 scoops of Hammer Perpetuem (~675 cal). Thermolyte salt tab on the :20, :40, and :00 marks. Went through 3 additional bottles of water from the course.

Felt a little overly hungry beginning 3rd loop, and was getting low on the Perpetuem. Thought this might happen, but figured its a lot easier adding nutrition from the course, than trying to remove what you've already eaten. Grabbed 1 Powergel gummy package thing from an aid station hand off and ate this.

Overall good bike, but was pretty conservative. Even with the large number of corners and u-turns, this is still a fast course.


With all the corners, u-turns, and otherwise change in directions, you can see the day was filled with constant accelerations and decelerations. Not many straights to just hold a good high speed unfortunately.



6 scoops Perpetuem per nutrition bottle. Salt intake was perfect.

Good flying dismount, but some slight confusion on my rack location. Someone in a later waved kicked my shoes to the other side of the rack, so it took me a second to realize where my stuff was.

Ditched helmet, kept sunglasses on, race belt on, slipped on shoes (no socks), grabbed gel flask, hat, and Garmin from quick release mount on the bike and took off. Snapped Garmin to wrist mount on the way out, and threw flask in left rear pocket.

Tie big shiny balloons to rack. Just kidding. Nothing really.

Felt great from the start. Had to keep slowing my pace to keep HR ~150 for the 1st loop, then hopefully hold ~155 on the second.

Nutrition plan was gels about every 30 minutes, but stayed flexible with this based on feel. Small amounts of Hammer Expresso gel at ~mile 4, then on second loop stepped up to small amounts of gel every other aid station. Salt tabs every 30 minutes. Some small amount of water at every aid station, ice under my hat.

60 second pee break, but otherwise held a decent pace. First 6 mi loop flew bye pretty easily. Second loop, got a little hungry and started feeling the heat, but legs still felt great. No more speed to be had really, but finished feeling like I could of run a good deal longer.

Splits were:
1 7:21
2 7:38
3 7:36
4 7:39
5 7:47
6 7:54
7 7:32
8 7:47
9 8:05
10 8:14
11 8:11
12 8:06
13 7:05



-Take in gel earlier, before feeling the need.
-Pushed a little harder on the bike
-Pee faster

Swim training. Biggest area of improvement for sure.


Had a blast. Very well run event, with well stocked aid stations. Bike course could use some straightening out, but they did a good job with what they had to work with.

Went heavy on the salt on the bike, and think this paid off pretty big on the run. Yet another race where I go heavier on the salt than I'd normally plan to, and end up having a great run.

Add me to the church of salt. I'm yet again a believer in going heavy with this.

Overall, this race was also a good confidence boost for IMAZ next month. Hoping I've addressed my demons from last year, and will be able to have a significantly better run this time around.

25 days till the big show!