Ironman 70.3 Rhode Island - Triathlon1/2 Ironman

Sighting/navigation was much better. Water was calm. Heading out at one point, glare was pretty bad, could only see people in front and the tree line.

Not much. Pushed it a little harder compared to previous events, but also worked on gliding more.

Need to work on getting into shoes on the bike. This is becoming a limiting factor.

Work on getting into shoes/new tri shoes on the bike.

A friend/budding triathlon coach/trainer suggested I back off the bike a bit to save more for the run, based on my results from Eagleman. Since this course is much hillier than EM, I couldn't really compare them, and decided to try again for 80% FTP. Ended up at 209 Watts avg power for this course, or 76% of FTP. Golden Cheetah showed however 12% aerobic decoupling, where EM was less than 1% decoupling, with an average power of 214. So I need to figure out if that was from the hill work, or lost fitness.

Still thinking about this; backing off some more, need to evaluate timing and what I would need to make up on the run to account for time lost on the bike. Also need to get an honest update on FTP, with fresh legs.

Had to just about PANIC STOP to dismount; almost blew through the dismount area. Seemed a bit small, but it was also a carbon-wheel brake-suckiness thing.

Other than looking at tri shoes and going sockless, not much

Felt like a negative split, but in reality it looks like a bucket-split; fast at the end and beginning. Too much walking again. This was a combination of heat and fatigue. During the first loop, gave serious thought, if only for a few minutes, of DNF'ing, since I had no shot at sub-5. Towards the end of the bike course, I was doing the math, and at that point if I could have held onto to an 8 minute run pace, 5 hours was doable. But after the first mile, it seemed pretty obvious an 8 minute pace was not going to happen. Looking at the splits, I was actually in second place coming off the bike, but then was 26th for the run. So it all ended there, and I dropped to 13 in the AG.

Consider again backing off on the bike. Also consider an early long walk, with time to cool down, to possibly get fresh enough to run the rest.

Perform and water, stretched, and just laid down for a few minutes.


Legs on the run.


ROADS: A lot has been said about the road course and the conditions of the streets. I was ahead of most of the pack, and didn't see the graveyard of equipment and tires that others behind me saw. There were definitely some questionable areas, and I got a bit nervous for my rims, but the Boyd wheels held up fine. Having the mountain bike background certainly seemed to help.