Ironman World Championship 70.3 - Triathlon1/2 Ironman

There were 5' between waves so we had time to get in the water before the start and get rid of the cold water shock. This was the first time since my first triathlon I wasn't sure where to line up. I was expecting to be in the front of the pack but at least with a group of 10-15 guys. Asked as many people as I could what their swim time goal was and decided to take the front inside line on the beach.

Horn blows and I take off, being the slow runner that I am was not the first to be swimming but wasn't too far behind. Dove into the water and did a couple butterfly strokes, pushing off the bottom and was right up with the lead guy. The further we got from shore the choppier the water got and about 500 into the swim I was thinking this is the hardest swim I've ever had and was very glad it was during this race :) My swim has been feeling off for the past month or so and I knew that if it were a technical swim I could mask it better. I ended up passing the lead guy in my wave at around 800 in and just kept focusing on keeping a good line, fighting the current which was trying to take us away from the buoys and not fighting the swells coming at us. Rounded the first turn buoy, started passing the wave in front of me and now we were directly into the swells. The rectangle was only 100 or so wide so it wasn't long until we took the right hand turn into shore. Started to get really crowded the last 500 or so when started catching the 2nd wave in front of mine. Sun was rising so it was very difficult to see the shore and sight so I just kept with the flow of people and hoped I was holding a straight line. Finally saw the swim exit, re-adjusted my line a bit and cruised it in.

Nothing, it was a great swim for me and I got out of the water feeling great.

From the waters edge we had to run up the beach to the transition area. Right before getting there they had a human car wash which felt great! Water was warm and it got all the sand/salt off.

Wetsuit strippers had a little trouble ripping my wetsuit off my ankles but didn't take too much time. Ran in to transition, grabbed my bike gear back and stuffed my wetsuit in, dropped it off in the changing tent and kept on running to the bike.

Nothing.

I hate the fact people are going to see my bike split and immediately think I drafted because that's what Clearwater is known for. I heard many people before the race tell me that I'd have no choice whether or not to draft and to them I now say BULLS*HT. If you want to ride the course clean you can, those that don't agree are just looking for an excuse to cheat..

My goal was to get here with at 4.0W/kg FTP and I made it (320W @175lbs). Race goal was to hold 255-260W and my avg was 257W with a VI=1.01 which I was thrilled with. This was a VERY fast course and I'm proud to say I raced it completely draft free without any issues. Heading out of transition you hit the only 'large' bridge on the course, I kept my power in check up/down the bridge and started to get settled into my pace. I spent the first 20mi nearly on my own, I think this has to do with only a couple AG waves in front of mine and the fact I'm a FOP swimmer. Around mile 25 I got caught by a pack of ~30 guys, mostly my AG 30-34 drafting like crazy. I couldn't believe the blatant cheating, I mean they weren't even trying to keep it legal and there was room to had they chose to. I sat up on my bars, stretched a bit and let them go by, got back to my pace and reminded myself yes it's unfair but they have to live with knowing they cheated not me.

Most of the ride was pretty uneventful. I stuck to my nutrition and took 2 shot blocks immediately starting the bike, 1hr and 2hrs into the bike (6 total) and 2 meta salt capsules at 0:15, 1:15, 2:15. Drank only 3 bottles, 1 water and 2 ironman perform.

Around mile 45 I came up on a pack of older guys (50-54 AG) and they were also drafting like crazy although there were only ~20 of them. As I was passing them I was feeling pretty good and decided to start giving them crap for cheating. I told everyone I passed they needed to close that 1ft gap between the wheels they were leaving, you get a better draft that way. I didn't get many responses just some mean looks. Not sure if they knew English or not but me pointing to the wheels and signalling to get closer made them realize what I was talking about :)

The only other problem I had with drafters was some guy latched onto my wheel and was only inches behind me. He passed me up a couple times and I dropped back, he'd slow down and I'd re-pass him and he'd just hang on the wheel. Got sick of this after 3 times and as I passed him told him if he sticks to my wheel I will throw a water bottle. He dropped back and I never saw him on the course again but recognized him in the finishers area :)


Nothing, hit my power goal and rode my race. I was really worried from talking with people before the race that this wouldn't be possible.

Jumped off my bike and got to hand it off to a volunteer, was pretty cool! Grabbed my run gear back and headed into the changing tent... Volunteer grabbed my bag from me took out my shoes, handed me my socks and shoes one at a time. I went to put my bike helmet into the bag he grabs it from me, hands me my hat and said GO! I yelled thanks to him as I was running out the tent. Was probably the coolest transition I've ever done :)

Nothing

Ran out of transition and legs felt great. Looked down at my Garmin and sure enough going way to fast, kept telling myself to slow down but it was hard to. I wasn't breathing heavy and it felt effortless but I kept trying to slow down. Got over the 1st bridge climb and realized that I needed to slow down to climb that thing 3 more times. Slowed my pace to ~6:40 for the rest of the 1st loop. Saw all of my family on the way to the turn around and it made me smile to know that only 1 more loop, 6.5 measly miles and I'll have killed my goal for this race all I have to do is hold on.

Started the 2nd loop and decided that I was so far ahead of my goal pace that I'd slow to ~7/mi for the first 1/2 of the loop. Climbed the bridge on the way out and on the way down told myself 4.5mi left and this is the world championship suck it up and go. Dropped pace back down to ~6:40-6:45 and could feel my legs on the verge of cramping and it was starting to warm up outside. Kept hitting the ice sponges and water at the aid stations and came up on the last bridge climb. Once I was up and over the bridge, only 1.5mi left I gave it all I had to just maintain pace. My cardio wasn't strained at all but my leg strength was definitely my limiter. The pounding of the bridge climbs and descents took their toll. As I made the last turn off the causeway I knew it was almost over and pushed through the finish line.

Not much for this race with my current training! I train hills in my weekly running routine but I think I'll add some weights back into my schedule for next season.

Talked with friends and family and just stood there in disbelief that I was capable of such a race.


Leg strength on the run.


The race was one of the best run races I've ever been to. The volunteer support was amazing and the event organization was great. Post race food was ok but no beer so we headed down to one of the local restaurants and took care of that :)

My goal for this race was sub 4:30 and was really hoping for 4:22-4:25 range so when I saw 4:18:00 I was thrilled and couldn't have asked for a better race. Was very glad to have my wonderful wife and family there cheering me on and supporting me through the years of training that have led up to this race. Hope to make it out to Vegas in the upcoming years, although I think I'll let them work out any kinks this coming year and try to race it the following.