Ironman 70.3 Syracuse - Triathlon1/2 Ironman

Overall pretty happy with my swim. Conditions were almost perfect. Ambient temp at start was high 60's so water did not feel too cold, but I did not start overheated so wetsuit was perfect. Glad I had sleeveless with water temp 75. Overall I think this was the best I have done at sighting/navigation.

Not much. Always can swim more in prep!

Wetsuit strippers used. There was a 1/4 mile run from beach up to the transition area that is included in this time. I made 2 mistakes that cost me -- I have left my cyclometer in my saddle bag overnight to keep it dry, and I forgot to put it back prior to race so had to open the bag and clip the cyclometer on. Also, the saddle bag strap had been taken off the seat post the day before when I had the bike looked at and I had to restrap it. These added probably 40-45 sec to my time.

Not make the mistakes above! I could obviously practice and try to get used to a running mount on my bike, but not sure that is worth the risk of falling.

Overall pretty happy with time considering the elevation change. Happy with bike set-up. First time with aero helmet (Rudy Project Wingspan) and Disc cover. Bike handled and shifted smoothly. No technical issues. Probably did not drink quite enough (maybe 10-15 oz shy) because the flatness/downhill of the last 15 miles I stayed in aero and was reluctant to slow down to dring more.

Probably never going to jump off moving bike. Overall happy with T2. Only

Carried belt with 40 oz for the first lap. Dropped it at the turn back. Started to feel a little dehydrated the last lap. The steeps were brutal. Maybe started a bit quick and faded at the end, but was worried I would bonk if I pushed it the last 3 miles. Overall good results (only 7 minutes slower than my flat stand-alone HM.)

Train on more hills for the run.

drank chocolate milk. ate half a bananna and half an orange. walked for a few minutes, then sat.


need more power for bike and better hill training for run.


Run could be better. Not just the hill (brutal) but also the lay out was less than ideal. Also could do without a "no pass" zone at the end of the bike.