Lone Star Triathlon Festival - Half Iron - Triathlon1/2 Ironman

I was predicting a 35-40 min performance here, however, I didn't do well with the strong wind and had to stop a couple of times to clear my goggles. I used the larger open water type which fogged up rather too quickly. I was shocked by my time however, disappointingly slow.

Practice more in my wetsuit.

I got a cramp when the wetsuit strippers yanked my suit off but it quickly went away as I trotted into the transition area. I did take the time to put on socks, otherwise things moved fluidly.

Nothing

Pleased overall, read on. The winds on the outward 28 miles were from the right and slightly against. I remained in the small ring to maintain 85-90 cadence. My watch was set to remind me to take a gel every 25 min (tip from Endurance Nation) and this worked very well. I felt a surge of energy and was ready for another 'hit' pretty much on schedule. Av. speed for the first 28 miles was 18.1 mph. There was a rough patch of road over the bridge 6 m from the turn and on the return I punctured. This is the first time this has happened in a race. I took a deep breath and set about removing my rear wheel, disengaging the tire from the rim and pulling the inner tube when a mechanic showed up on a moped and offered to finish the job. What a Godsend! While he did that I got to pee and stretch a little (much needed on both counts). I reckon the flat cost me 8 min of time. Once back on the bike I was a new man and flew the last 20 miles at 21-22 mph on the large ring. This felt really good and was a solid indication that my bike workouts are paying off. Without the flat I was right at 3 hrs for the 56 m which, under the windy conditions I'll take.

Little. Possibly push harder earlier. Nutrition was good....

I didn't have elastic laces in my newish shoes so took the time to tie the laces while taking deep breaths.

Change to quick tie laces

Earlier this week I was on a business trip in France and was stranded by the volcano until Tuesday. While over there I ran and felt a twinge in my left calf which caused me to stop my run and take the metro back to my hotel. I was concerned that the injury would reappear, so I was quite prepared to not even finish this race as I am signed up for IM Arizona and can't risk serious injury. It all worked out....

My fastest 70.3 run (of 3 races). I didn't walk other than through water stops so always felt in control. It was pretty hot in full sunshine so the sponges were awesome. I saw my family 7 times which was a massive encouragement and also work friends came out to cheer.

Nothing.

Coke & pretzels.


The wind, puncture and lack of swim training


A most enjoyable day.