Miami Man 1/2 Iron Triathlon - Triathlon1/2 Ironman

Took up position in centre of second row. Thought that the old male menapausals (us M40-44) would probably get a bit frisky around the first bouy as it was so close to the start (about 100 yards). Wasn't disappointed - there was contact all the way to the bouy and then as I was rounding it I got grabbed and physically pulled back by my shoulder. Nice. After that it settled down and I managed to draft for a little bit on the first lap - not the person who grabbed me although I was tempted to do a little more than tickle his toes. Caught up some of the first wave - some difficulty sighting back in towards the end of the first lap because of the sun.

Second lap was uneventful - passed a few more from different waves and tried to keep good form. Navigation was fine on second lap as I picked up a few feet in front of me for part of the time.

Maybe go out a bit quicker to escape the nonsense at the start - but would need to practice going anerobic for a short period in training. Not sure it is worth it especially in a race this long.

Bike was positioned 2/3 away from swim exit (good). Ran straight past the strippers (not often you can say that) but in the end I was out of the suit as quickly as they would have got me out of it I suspect. No suction problems with the funky swim cap this time (see my race reports passim). Jogged out with the bike to the mount line.

Nothing

Got my Garmin all wrong - was on run setting (though this doesn't account for why it recorded a 54 mile route ....) so no cadence data.

Took the first few miles relatively steadily. Started nutrition (Perpetuem) after 15 mins and then every 15 mins supplemented by 1xEndurolyte every 30 mins and Gu Chomps on demand. Went through 3x 22oz water bottles (more of that later).

Got into a steady rythym going down 216 Street - quite a line of bikes going nearly the same pace but without drafting issues. Started to crank it more going S - averaged about 25mph down this part. First turn N was an anticipated hit of headwind. Just knuckled down and spun the pedals. Then had to 'go' - so for the first time in my life I let it go. In the end went three times (apologies for too much information but there have been several threads on BT about this - and while I wasn't going to podium, equally I wasn't going to waste 10 mins with three toilet stops (or potty breaks as you say).

Came into first bottle exchage way too fast and almost crashed - apologies to the volunteer who I spooked. Grabbed a bottle of Cytomax as well (perhaps just to prove I could do the bottle exchange thing properly as I've never drunk Cytomax before and wasn't going to then).

Second circuit there was more drafting going on by others - some blatent.

Felt good all the way round though and tried to keep the HR around 140 average to save something for the run. All a bit of guesswork but it was probably about right in the end.

Saw Caroline, Ellie and James as I was coming into transition - they gave me a big cheer.

Use an aerohelmet and race wheels. I'm giving up free speed here and on the longer races it starts to make more of a difference. Time to get out the Christmas cheque book.

4 in my AG so must be doing something right here. Just breezed in took helmet off, grabbed race belt, felt belt and visor and was away.

Nothing

Hmmm. Really not sure about this. I thought I had left enough in the tank after a fairly conservative bike. Had some GI issues for the first lap (was it that blueberry muffin finally catching up with me ?) but started off at a respectable 08:30 pace. However just got slower and slower without ever stressing the cardio system. Knew that I needed a 2'00 1/2 mary to hit a 5:15 total (my goal was somewhere between 5:15 and 5:30) so perhaps that was part of it - I was mentally in that zone and didn't get out of it. Also again it took me about 1/2 mile to sort out the Garmin so my pacing was slightly off. Excuses excuses.

Took water at each aid station but didn't eat anything because of the GI issues during the first lap - don't think this hindered my performance. Volunteers here were great.

Caroline, Ellie and James were on the tram in the zoo when I was at mile 10 - was a good pick up (for at least 10 strides) to see them.

In hindsight I know I could have run faster. Still I ran it all and finished with a big un-Brit-like whoop down the finishing chute ...

Not look at the clock. Do more 'stressed' bricks in training.

Sat down in the finishing area for 10mins or so to collect myself.


Aero equipment on the bike. Probably a bad position as well that I need to sort out before Eagleman and IMFL.

Mental toughness on the run ?


A really well organised race and thoroughly enjoyable for my first HIM.

Couldn't fault the pre-race organisation on the Saturday - packet pickup, body marking was great as were all the freebies and race programme. The pre-race clinic was interesting but didn't contain any information pertinent to the course itself. Confirmed what I had read here on BT and elsewhere about nutrition.

Race day - two minor gripes : not enough lighting around the porta-potties as mentioned and I would have preferred not as much rough trail running.

But overall this is a great race (have heard about the tacks on the course but didn't see any evidence - trust the police will investigate and do something if only public naming and shaming as the Scottish police did when the same thing happened during the Etape Caledonia in 2009). The volunteers were just fantastic around the course (loads of them on the bike course along with South Miami's finest). Sorry again to the bike aid station girl and anyone behind me at certain points during the bike.