Delaware Diamondman Triathlon - Triathlon1/2 Ironman

swam to swim start. started about 3 back directly behind buoy. sighted every 6th stroke. the first 100 yards, 2 people (maybe the same person) kept swimming across me - literally T-boning me. Then I kept getting hit with arms from all directions. Took a moment to stop, get my bearings and swim away from everyone. There was a strange current (and it's a LAKE). At the start, the current kept pulling us to the right, you had to fight to stay where you were and could hardly stand, it was pulling so strongly. I'm glad I was sighting. Since I breath to the right side, I could see everyone drifting way over to the right. I stayed right on the buoy line the whole time. Drafted someone for about 100 yards or so, then passed her. After the turn and on the way back, passed a ton of people. I felt great! Settled into my forever pace and could have gone around again :). The swim time includes the nearly 1/2 mile run back to transition. So I was pretty psyched by my time. I had brought old running shoes for the jog back and found that it was tough getting them on, because I was dizzy after getting out of the swim and leaning over to get the shoes and put them on was very hard to balance. Ran in my wet suit and sneaks back to T1. Good decision.

Nothing.

Had to take my wet shoes off to get out of wetsuit, no problems. everything real smooth.

nothing. I was the fastest in my age group!

target was 110-115 watts and 148 heart rate. coming out of T1, heart rate was 163, had to get it down. took about 15 miles to get it down to low 150's. Going over bridge was good, steady at 115 watts. Stayed fairly solid until mile 28, then wind picked up. having trouble keeping heart rate down, so had to lower the power (89-95). Got hunger pains - uh oh, nutrition not absorbing - kept heart rate down for about 15-20 minutes, nutrition absorbing, yes, now I can move it back up again. Had absolutely no idea what my time was - bike computer had historical data on it and I didn't check to see time, miles, etc. - so had no idea how far I had ridden or what my time was. I asked a couple volunteers along the way and guesstimated my time. Figured I was doing pretty good, so hung in there. Nutrition was spot on. Prepared malt-mix for 4.5 hours, used all but 8 oz. so was exactly right for my bike time. Drank about 1/2 of a small bottle of water, didn't drink the plain gatorade. Need to check bike computer to validate power and heart rate results.

re-set bike computer or at least check the current miles and time.

quick change, shoes, etc. had been blown or moved, but not a biggy. Took a few extra seconds to get ice off fuel belt. Opted to leave the sunglasses and not take the salt pills.

maybe take sunglasses - sun came out and white of road was bright. 2nd fastest in my age group.

Took it easy the first 3 miles, sun came out and boy was it hot. Started using the water to pour one cup on my head and one in my face. Refilled my water bottle as needed. Also refilled the empty malto bottles in case there wasn't water on the way back (good thing - they were unmanned and wasn't much left - had it been a scorcher - I'm sure there would not have been any more water). Kept a steady "forever" pace and walked the water stops. After the turnaround, starting passing a lot of folks, about 10 or so. Walked the uphills on the way back - heart rate stayed constant at about 151-153. Could not get it to stay around 148 - had to slow a few times to keep it at the low 150's, peaked a few times around 157. Took a gel at mile 9. Nutrition was perfect. Had 3 bottles of malto mix, 1 water (refilled) and didn't touch the gatorade.

my Periformis muscle on the right side was aching at the beginning of the run - I think from pushing a little on the bike. Told myself the ache would disappear once I got warmed up on the run. Didn't happen, so I took 2 aspirin at mile 2, but didn't seem to do anything. not sure what I would do differently - just train more.

maybe bring sun glasses - but I hate wearing them on the run - so just dealt with a little brightness - fortunately it didn't last more than 1.5 hours, so I survived.

it is a very isolated run course, which makes for a LONG run. even though people were headed to then finish while I was just starting out, that didn't last long and soon I was running all by myself, passing a few other lone runners at the end. Wish there were more people along the course - cheerleaders really make the time go by better. Even once I got back to the campground, the park guard was letting all the cars turn in and out of the park and didn't stop them to allow me to cross the street into the park - hello! I'm back - --don't I have the right of way now? Then I wasn't sure where to go, there was no one pointing the way. Oh well, I figured it was the reverse - but alas, no water and no one at the very last water stop. Glad I had my own!

walked through finish line to computers with results. cool that it's live and I could see results immediately. THen straight on to transition. No food? no drinks? everything was nearly down and put away. This is odd, I thought awards were at 2:30 and it's just about 2:30 now? There are still plenty of people out on the course.


just not fast enough yet on the bike. working on it - - still have a ways to go!


Nice race course - although it would be BRUTAL on a sunny, hot day. Great support on the bike and on the first half of the run. The second half of the run - folks had left and finish line activities was non-existent! I was pretty disappointed. I thought my time was going to get me in before the awards started and they were already finished by the time I got there. Apparently they started early. It is so demoralizing to come in and see everything packed up and ready to go - and there were still 15 people behind me! There was nothing to eat and nothing to drink. Showered at the campground bathroom and headed to Cracker Barrel for some grub.