Ironman 70.3 Cairns - Triathlon1/2 Ironman

I enjoyed the swim - hard to draft as everyone's sighting seemed way off. I was in line and touching the buoys all the way out so I know I was straight. Finally got a draft on the way back in. However the water was so dirty couldn't even see bubbles or feet. didn't ever get clear water either as the teams and then the IM pros started 20mins after us, I swear Macca swam over me.

Sleevless wetsuit, water was warm for the full (it was recommended for jelly fish, none there). I found the full was too restricting on my pull and my shoulders were aching a lot, this in turn meant i kicked more which contributed to later calf cramps.

The run to transition was 400-500m on sharp concrete really hurt the feet, plus I had calf cramping already so had to run on my toes.
We changed in the gear tent, volunteer took off my suit and packed the bag for me.
Sunnies were foggy due to previous night's rain and gear bags being left out in the rain.

I'd love to say I could learn a running start but that's delusiional!

Oh look Time in the Saddle is what's needed. I followed the Beginner Plan and I think I needed more riding time. Not necessarily on the road, but speed and hill work on the trainer. I was sick the week before the race so missed 3 or 4 sessions.

Train harder. I started with an average speed of 27-28kph so i was very happy but by the time we turned around that was dwindling down to 23-24kph. I really would like my average race speed to sit at 28-30kph.

Practice more on the bike - it's a crucial segment of the race, and if you can get through it comfortably then it's so much of an easier day. I had no margin for error - if I had a flat it would have been race over at those speeds.

I would also study the course better and train accordingly. my next HIM in November is flat so I will be working hard on flat terrain speed then.

Volunteers took the bike - yay! My dismount as ever was sloppy but practice is what will fix that. As I put my left foot down, calf cramp again! I only drank one bidon of Gatorade on the ride as I was too scared to get my other drink bottle out without falling and also too scared to take one from the aid stations! hehe!

Nothing.

At the start of the run before the first aid station I tried to stick to my 2min run 1min walk strategy - but I was sooooo hot and out of breath I couldn't so I did 1:1 instead. The first aid station I drank water poured water on my head and stuck ice down my top. I drank my first cola. From then I was much better and could do my 2:1 ratio.
However at 10km huge excruciating calf cramp in right leg, walked it off, then left leg, walked it off. I had to cut back to 1:1 again and then 45secs 1min. There were lots of people in the same boat - the weather was hot and we were suffering. i took some salt tablets offered by a lovely young lady and I think they helped. Camarderie was awesome out the back and we pushed each other along. The aid stations also hosed us down - I don't usually like having wet feet to run but this was necessary!

Drink more on the bike. If the forecast is for hot weather and sunshine (it wasn't forecast actually) then the day before more bananas, milk and magnesium tablets. Take salt tablets. Practice nutrition and hydration more extensively in training, I kind of winged it.
At the end of the race coming into town a friend met me and he made me run the last 600m, told me to switch off my brain switch off the pain and it worked! I ran into the finish chute with a smile on my face!

Sat on a chair!


Poor hydration/nutrition I think caused the cramps. I need to also dig deep, find a stride that accommodates the cramps so I can continue to run.


This was my first HIM and I had a blast. It was a tough course in brutal conditions - a baptism of fire! My next one is a lake swim and a flat ride and run, hoping for a better effort - great learning experience.

Had the cut off been enforced I would have missed it by 9 minutes. But do you know what? I didn't care - it made me realise it is all about the journey not the race and not the result. If I hadn't finished I would have been just as proud of myself!