Ironman 70.3 Muncie - Triathlon1/2 Ironman

Got out of water at about 41:30. The rest was long run up to T1. Swim went well started in front left. No real contact at the start. found some feet to follow at the start but to slow so had to get around. After that found open water and was able to just settle in and swim at a steady pace. The first 800 on the way out was good. Kept about 10 meters from the buoy's. Out part of the swim no feet to follow I may have got a little wide. On the way back sun was in my eye's. Hard to follow the buoy's but just swam toward the swim building. Went at about 6 out of 10 for the swim. Used it as a warm up.

Stay closer to buoy's.

Big transtion zone so a long run in and out. Made sure I got everything and stopped and put on some lube on my left toes.

I should hurry it up a bit 1 min is not that big a deal in a 1/2.

Great ride for me. This was a PR for me by over 7 min. First 10 miles were fast with the wind at our backs. Next 13 miles are into the wind and a little up hill so speed went down a bit but kept the pace steady and got ready for the turn onto Rt 36. Then 5 miles with the wind moved pace up to well above 20 mph. At the turn around the wind was at my face so a little slower. Once I turned the corner onto Rt. 35 it was time to hit it hard. I felt like it was down hill and the wind at my back. Mile 35 to 51 was fun. I was able to get the pace well over 25mph for most of this section. Last 5 miles were up and down the hills but kept the pace up. For me this was a great ride. My goal time was 2:45 so hit it perfect.
Nutrition: 1 bottle Hammer Perpetum 2 packets 540 Cal.
Areo bottle holder - started with 1 bottle Powerbar perform and water in AB. After that filled AB with water at mile 15 and 30. Also put 1/2 bottle of perform in AB and 1 more bottle of water. Total est. 250 Cal.
Took 2 hammer electrolyte pills at start of ride. Had 2 more at 25 mile mark and 2 more at end of ride.
1 packet of power bar energy gels 200 Cal.

Nothing

Took extra time to put more lube on my toes.

Move faster.

It was hot for this run I started the run at about 12:30 and it was about 88 degrees outside at that time. Legs felt good after the bike. I put on my fuel belt to make sure I had water with me. Felt good for the first 5 miles. I walked through each water station to get some sponges and more water for my head to cool down. At about mile 5.5 I started to get a little dizzy so I back off the pace and walked to get my self right. At that point I took 2 more electrolyte pills. At the next WS I started the coke. It did not go down well so I stopped using it for a few miles. Started it back up a few miles later and it went down fine. So for the last 8 miles I just could not get the body going. I tried to jog from WS to WS and this went well but I just cound not get my pace below 10:30 per mile. I drake at every WS and started the coke and Powerbar drink at about mile 6. I did not take any gels on the run. This may have hurt me late in the race. Overall not happy with the last part of the run but I think it was the heat. I did have no cramping during the run which was a first for me.

Look at nutrition and make sure I take in enough cal. to help me finish strong.

Just walked around with wife and kids. I was a little out of it after the race but after about 45min I started to feel better after sitting in the shade and eating food.


Swim was good. Bike was right on my target. Run was ok for the conditions. I still need to find out where I can improve my nutrition and this should help during the run.


First time I did a "Ironman 70.3" race. It was well organized and right on time. The volunteers were "GREAT". They had almost 1 volunteer per racer. They did a great job both on the bike and on the run. Loved the course overall. I will be back someday. The only thing I would like to see is that the start time is moved to earlier in the day. It would have been nice to start my run at 11:00 vs 12:30.