Ironman 70.3 Boulder - Triathlon1/2 Ironman

This was a good swim for me. Started in the deep water on the right side towards the back of the group. Water temp was perfect for me. Didn't feel like I was overheating in my suit.
Navigation was okay. For some reason I was to the right of most swimmers on the course. I kept looking up at the buoys and they were lined up in front of me so I was navigating okay. Didn't get much chance to draft because of my track, however I don't have much luck drafting anyway.
(last year swim was over 44 min)

Get some swim lessons to get faster.

I put my bike shoes on in transition because I feel I am just as fast (and safer) then when they are mounted on my pedals. I felt like my T1 time was okay and mounted my bike with no problems.

Happy with my time. Compared to most it was an average to fast T1 speed.

FLAT AT MILE 1.2! My first flat in a race. Rear tire just popped on the turn onto Jay Rd. I use a disk cover for the rear wheel so it took some time to change the tire. Was very nervous, but kept my cool and just took my time to do it correctly. I used this time to eat some of the power blocks I had stored in the same bag as my spare tire. This actually worked out great for me because it made eating them easier while I wasn't exercising. CO2'd it and away I went.
Rest of bike went well and I was hoping for a 22.6 mph average speed anyway so getting a flat and still holding a 22.6 mph speed made me happy.
- oh, and who hit the dead snake at mile 10? I thought they swept the course?
Nutrition: 2 bottles of Gatorade G2 on frame and one aerobottle with NUUN. Grabbed a bottle of Gatorade at the last bike aid station and drank about half of that also. 1 pack of shot blocks (hate those things, but used them anyway). 2 GU Roctane packets and 1 GU triberry. 2 Salt Tabs (one at start of bike and one at mile 40).
- will update with powertap info later -
(last year bike was 21.6 mph average speed on a road bike with clip-on aerobars. This year I had a tri bike, rear wheel disc cover w/powertap, aero helmet, and 58mm deep front wheel.)


I think I am going to try different tires than the Continental GP4000s. I have gotten lots of flats with them and other tires don't seem to flat as much.

Good time for me because I was located next to the bike out and that meant I had to run my bike all the way across transition and then the run out was at the far cornier from my spot. I still feel like I am forgetting something when I leave. I guess a few more practice sessions would help.

Practice more so I dont stand there ready to go and look down like I am forgetting something.

Decided to run whatever pace felt good at the moment. I thought I should be able to hold about 8:00 min/mile pace for the entire run. Managed to hold a good pace for the first half and slowed a little for the second.
* will post run splits soon
Like most will say about this run "Hot as hell!" I tried to drink as much Gatorade and water as I could grab at each aid station. I wore a hat and would pour the ice into it and put it back on my head to try to keep cool. Sponges were nice, but didn't last long in that heat. The run was hard as hell in that heat and those hills just suck. There is something about that de-fizzed coke... After I drink it I feel like I am floating on air and I get a kick in my step for about a 1/2 mile. One aid station I actually heard the guy yell "coke" after I passed him so I actually turned around and ran back 15 feet to grab a cup of the magical liquid.
Nutrition:
Gatorade and water (about 6oz each) at each aid station plus a salt tab every 3 miles. I also grabbed 2 cups of coke along the way.

Run more. Lose more weight.

Jump in the lake and a beer.


I have no excuses. Just need to train more and hope for better luck with the flat tires.


Overall a good race. The misprint on the finisher medals really sucks, but I will get over it.