Ironman 70.3 Syracuse - Triathlon1/2 Ironman

AG was split into two waves. So ~85/wave. Some normal bumps for the first cpl 100 but after that it was open water. Did just about zero drafting. Had to do some more navigating on the back 1/2 as I was catching the stragglers from the previous wave. Back half need one more buoy...it had a long stretch of nothing.

No issues with the water temp in the full suit.

Prob could have pushed harder instead of settling into a comfortable pace. In hingsight, felt like I was putting forth an effort closer to IM instead of HIM.

Put on arm warmers and socks which ate up a lot of time. Brad slapped me on my ass as be came into T1 ~1min behind me.

Hussle more.

Target was TSS in the 170 - 180 range. Plan was to take the first 2mi (downhill) relatively easy, and then target 215-220W through mile 40. Big focus on not spiking the power too much on the uphills (ie, above FTP).

Roads were wet. Some slight drizzle especially early on and then right around mile 48 where you hit the only semi-technical decent. Took the turns w/ some caution.

A group of 7-9 riders went buy around mile 50 or so. They were loosely trying not to draft but often time were not 100% legal. I passed the group once but they passed on the next climb so I just hung off the back a bit and paced with them. Power dropped a bit but I didn't want to drill myself to get in front and stay there and riding my power would have me in the mix. Best to stay legal and save the legs a bit.

Not that I was pacing with speed, but here is my avg at different points on the course.
First 30' speed avg was 15.6mph. By 1hr it was up to 19.6. 1h30m 20.4. 2hr 20.9.

EQUIPMENT:
standard w/ 12-27 (perfect)
Hed Jet 60 on front
disk cover on rear
Giro Advantage 2

NUTRITION:
~950 cal of SE/HG mix (~18oz)
Drink water to thirst; ~14-16oz
Endurolyte @ 0:45, 1:30, 2:15

Not too much at this point. Was happy to have a higher TSS and IF than last year at Musselman. And of course the faster split.

Since I had my socks on already, I opted to unclip instead of taking my feet out of my shoes. Besides that, everything else went well.

Nothing really.

Goal was 7:15/mi. If you take out the 20-30s potty break in mile 1, I was right there.

I knew miles 2 & 3 were big net downhills so I was ok to run on effort rather than pace. Kept a steady effort early and I felt good. Started periodically looking back around mile 4 to see if I could see brad. Right before mile 6 I see him hiding/drafting behind another guy. I yelled out, "I see you back there". he caught me a minute later and we chatted briefly before I told him to get on his way.

Right about that time a FPro (Kiwi, Jo Carrel) caught me. I had passed caught and past her on the bike. She ran quietly on my heels and occasionally along side me until mile 9. At that point she asked me how long it takes to run 4 miles. Ah the metric system vs US/Imperial system. I told her about 30min at our pace. chatting a bit with her the rest of the way. Found out she did IMWI the week before and jumped into the 'cuse late b/c a friend was doing it. Anyways, it was good to have her there to keep me honest. If I slowed, she'd catch up alongside and then I knew it was time to dig a bit deeper.

Miles 11 and 12 were tough. The fan who said, "It's all flat from here" at mile 11 was lying. Happy to see the downhills for the last mile.

NUTRITION
Hit of gel at 2,4,6,8,10 for total of 2 gels. 180cal.
1 endurolyte at 3 & 7
Water at every station

Not sure. Maybe pace it better but it was a tough course to pace given the net downhill early.

Massage


Nothing jumps out and comes to mind. I felt I raced to my current fitness potential. T1 was pathetic though.

Can't complain too much as it was 70.3 PR and a 1/2 mary PR. Granted I've only "raced" one half mary and that was many moons ago.


Can't give it a 5 b/c it needs some improvement.

PROS
- Incredible intersection control on both bike and run by police and national guard.
- Great local support on bike course.
- Great volunteers
- P2P logistics were handled well
- Incredible port-o-potties. See kristin's RR for a description
- prob the best finishers food I have had an any race

NEEDS WORK
- Operation of food line created a 45min wait for some
- Massage closed down at 3pm. Nearly 1/2 the participants had no chance at getting a massage.
- No real need for a p2p run
- Run course was the least scenic I have ever raced. Nothing like the smell of fast food and car exhaust for a large portion of the run.