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

I lined up on the left in the second row. I was unsure how my body would react to the altitude on the swim, so the plan was to go out a little easier than normal and work my way into my pace. This worked well and I never felt short of breath. I caught clear water right off the bat and stayed out of the chaos. I caught previous waves fairly quickly and was able to navigatge them very well. I cramped a little bit, but focused on my breathing and they went away quickly. I felt very strong and was able to maintain a constant pace without ever feeling tired. I spent the last few hunder yards mentally preparing for the ride.

Go out a bit harder.

I ran up the ramp towards the transition area. I had a little trouble finding the wetsuit zipper, but found it by the time I got to my spot. My feet got caught just a bit, but it really didn't slow me down too much.

Learn the trick with the rubber bands so I can run barefoot to mount line rather than running in shoes. I think I could save a few seconds there.

The first 10-15 miles of the ride are slightly uphill, so my plan was to take it easy and work my way into the ride not worry about my pace but rather settling into a comfortable effort. I was passing a lot of people from earlier waves while getting passed by the fast bikes from my age group. I stayed in my race not worrying about anyone else. At the turn onto St Vrain road, I hit the hammer and took advantage of the downhill section. I maintained a faster pace of the back half of the first loop and came through in 1:20. The stuck with my plan on the second loop focusing on hitting my nutrition and really talking in a lot of water to be ready for the run. Going into the bike I knew I would probably PR my bike time and sub 2:40 would have been perfect. I came in just over 2:42 but felt strong going into the run.

My general bike fitness needs to get better. I have a long ways to go to be with the fast guys in my age group.

I did a flying dismount and cruised to my spot. Shoes on, grabbed some gels and onto the run. Fast and efficient.

None

The goal here was to hold back on the first lap and go for it on the second. I didn't want to go out too fast and blow up on the second like so many people do. I really focused on breathing and keeping a steady pace. I hit every aid station getting water, ice and sponges. The sun and heat were brutal by this time and I was quite happy with my ability to keep my body cool. Near the end of the first lap I got passed by some really fast age groupers on their second lap and again I just focused on staying within my race. First lap time was 51:14 (7:53 pace). I saw my mile splits slowing down gradually on the second lap, but I still felt good. I made a conscious effort to stay very positive and not worry about the heat or the gnarly wind that had kicked up. Around mile 10 I started adding coke at the aid stations and this helped my energy levels for the last few miles. I kicked hard in the last tenth of a mile and passed a few people in the finisher chute. I did not get passed by anyone on the last lap while mowing down people in front of me. I moved up 17 spots in my age group and 123 overall on the run. Although I would have liked to run 5 minutes faster, I am still satisfied given the conditions.

I took in a ton of water before heading over to the food tent where I ate a piece of pizza, and few oranges, and then half a beer.


My goal going into the race was to break 5 hours. Ultimately I fell short of that goal, but still set a PR. I walk away satisfied with my time, but with the feeling that I fell a bit short. This is just the motivation I will need to train hard to get fitter and faster.

I really enjoyed this race. I think the course was fair and the scenery is amazing. I plan on doing it again.