Ironman 70.3 Rhode Island - Triathlon1/2 Ironman

This would be my first time swimming in salt water, and my first time swimming in water that had waves, was choppy and had actual strength behind it - and it showed!! It took a while to get past the first incoming waves because of the tide. Going out was definitely tougher than coming back in because of that. Then going across was not so fun because the water kept pushing me back in and I kept having to swim out. Finally, coming back in was easier but very difficult to sight because the sun was in our eyes at that point. Throughout the whole swim my thoughts were: "Well, this sucks. I hate salt, I hate salt water, I hate all these waves, all this seaweed keeps pissing me off... lame lame lame" But I finished... with a far slower time than I expected but oh well, live and learn!

Practice swimming in salt water, and in waters that have actual waves and current to them! I didn't swallow too much water, but I did swallow some and that gave me a bit of tummy trouble.

T1 was a run up the beach and through the sand for a while, then to the wetsuit strippers. The wetsuit strippers yelled at me to get on the ground. They then proceeded to take off my wetsuit rather vigorously. I ran into the T1 area, got my swim-to-bike gear bag, got everything on and got the hell out of there!

Not too much... just get more efficient overall.

Biking is my weakness, as everyone knows. However, I paced myself well, I ate enough, I drank enough. I went hard when I needed to and I backed off when I needed to. The bike ride itself was enjoyable except for the last 20 or so km - the roads were too terrible and biking downtown with cars and sharp turns all the time pretty much sucked.

Kept better at biking, as always!

Got into T2, found my way to my spot, and did the usual.

Not much.

I had drank and eaten well on the bike, and even peed while riding so I was feeling REALLY good for the run. I had my HR under control for the beginning and everything felt perfect. However, the heat got to me yet again... and this time it's not because I wasn't drinking enough water. I was drinking a lot, and trying to get some calories in as well, but starting from the 2km mark and until the very end, I was constantly on the verge of getting HUGE cramps around my abdomen/diaphragm/rib cage area. I attributed it to the fact that it was so hot (30C, but with humidity up to 35-37C) and sunny and I needed to stave off dehydration. However, I was drinking a LOT of water and still I couldn't get this cramp under control. I was drinking so much that I peed something like 5-8 times throughout the 2 hour run. I tried to get some calories in but the body just wouldn't have it. I got in maybe 100 calories spread very thinly throughout the run. I walked all the aid stations (~13 of them) so that I could get the sponges, some ice, cups and cups of water to keep cool and a sip or two of sports drink (which also wasn't agreeing with me). I also walked up the steep hill but only the 2nd time around, there were few that were actually running up it!

I'm starting to narrow down the cause of all this cramping in the heat. I'm thinking it might be electrolyte imbalance. I'm going to start experimenting with salt tabs and see where that takes me. My run is strong, I just need to get rid of this cramping so that I can perform well.

Walked around, drank water, ate pretzels and sat down with my brother to relax/stretch. I got my preliminary results, picked up my stuff in T2, then picked up my morning clothes bag and swim-to-bike gear bag. We walked back to my car, got stuff for me to clean up into. I quickly changed into normal clothing, then we walked back down to where they were holding the awards ceremony. I saw the pros get their awards, and then watched/hoped I would get a slot to the 70.3 World Championships but 9th place in my AG wasn't close enough. The slot rolled down to I think 5th place before it got snatched up. Too bad, but it was wishful thinking anyway! Maybe next time!!


I've got to get better on the bike, of course. I need to practice more OWS with water that has some *oomph* to it, and most importantly I need to figure out this cramping on the run. It started at the very beginning and progressively worsened - maybe salt tabs will do the trick.
Additionally, although this was a full 19' slower than last year's race (6:00:36), I know that I've improved INSANELY since this time last year. RI 70.3 had a much tougher swim (salt water, waves) compared to last year's race (with the current, freshwater), a much tougher bike (hills and more hills, hot and humid) compared to last year's race (pancake flat, cool) and a much, MUCH tougher run (HILLS, HOT AS HELL, HUMID) compared to last year's (pancake flat, cool). My standings in my AG show that I've improved (4/4 last year; 9/27 this year). I'm far more proud of this year's time than last year's - when the course is challenging, the reward for finishing is all the more satisfying!!!


Although everything was AMAZINGLY organized, I'd say the course wasn't all that beautiful. The roads were a bit too potholey for my liking, and certain parts of the course were just plain UGLY (e.g. biking through the pothole-ridden warehouse section of Providence). The run as well had sections of it that were very industrial. Maybe it's my bias as a wildlife biologist but damn it, I want beauty and nature!! Maybe that's why I signed up to do my first iron-distance triathlon in one of the most scenic parts of the world: the South Island of New Zealand. Challenge Wanaka Jan 15 2011, here I come!!