Ironman 70.3 Boulder (formerly 5430 Long Course) - Triathlon1/2 Ironman

I've really been focusing on swim technique the past few weeks/months and it really paid off here. Every other time I've swam this distance I have averaged 2-2:15/100 and that's been in a pool. I purposely set out knowing the swim would take me around 40-45 minutes and deciding my goal was to not be tired after it. I wasn't tired at all after the swim and couldn't believe it when I saw my time. I couldn't be more pleased with my swim time.

Nothing

Got out of transition and realized the t-shirt I wore in the morning was stuck to my pedal. Threw that to the side of the road.

I would not lose a t-shirt and I'd have spray sunscreen so I can re-apply

I really tried to hold back on the bike. Last tri I did was an oly so I hammered it there and knew if I did that here I would pay for it. I managed to dial it back a bit, but I think not quite enough. Had to work out some cramps around mile 50. Still, given my time and pace while considering my effort level I am very pleased. Chain fell off about 100 ft from dismount so I coasted in. Got passed a lot during that short timeframe.

I would remember that even though it may not feel hot...it is. I'd drink more. Had 3 bottles water and one gatorade. That wasn't enough. I'll be doing more long bricks also. I can fake a 30 minute run after a 3-4 hour ride, but when you run a half mary you can't fake it ;)

got one foot out in time, not the other. Had to pop it off.

Need to practice this transition

First lap my hamstring cramped up at mile 2. I stretched that out and continued on. Got to around mile 8 before the wheels fell off. My pace is below where I've been running training runs lately, so I know the pace wasn't the problem. At mile 8 I couldn't keep my HR down and continued to get hotter and hotter. By mile 9 my stomach was not happy and cramping. Looking back I think it would have done me some good to stop and throw up. I made it to mile 10 before I had to walk the first time. I was very disappointed in this. The 2nd lap was miserable and I was happy to be done with it, but proud I completed it.

I didn't hydrate properly throughout. I did it like I trained, but my bricks weren't long enough to reveal these types of issues I think. In addition, I'm going to begin training with salt tabs. My arms and face were covered with salt when I finally stopped. Also, I'm not used to only drinking at mile marks. I'll be wearing my hydration belt at IMAZ so I can constantly sip water. My stomach holds 2 oz every 3-4 minutes much better then 8 oz every mile.

Sat in the shade and tried not to die ;)


Hydration and HEAT


I have never done this distance before so I didn't know what to expect. I knew I'd learn something. I learned:
1. I need to hydrate more and replenish salt
2. I need to reapply sunscreen. Once isn't enough.

I had two goals. First, I wanted to finish, which I did. Second, I figured that if I had a good day I would beat 6 hours. I did that even though I bombed the 2nd half of the run. I'm very happy with my performance!