Ironman 70.3 New Orleans - Triathlon1/2 Ironman

First tri with a time trial start, have to say, not really a fan. I actually like the full contact aspect of a beach & wave start. Felt like I was by myself the whole time. Also, not the cleanest water I've ever swam in. Literally could not see my elbow underwater. Impossible to draft because you could not see anything. Sighting was more difficult than I expected because of the sun and the slight chop. Also had on leg where I was close to the NOLA Fire Dept. boat and you could taste the fuel and exhaust in the water. That was very quickly followed by the smell of bacon.

Swim more prior to a race. Since January 1, I have only swam twice. However, my average was right where it always is regardless of swim training volume.

Luckily I had a great spot, 2nd rack from the exit and an end spot. Because of the layout, I only had to run with my bike, maybe 100 feet on both T1 & T2. Felt like I passed a bunch of people in transition.

Nothing. Everything was very smooth. If I could find a race with 8 to 10 transitions, I could contend for a podium spot.

Goal was to be off the bike in under 3 hours. When I made the turn at 25 miles, thought that goal was shot. 25 miles of headwind had me pushing to maintain 15-17 mph. However, once I made the turn my speed shot up to 23-25 mph at the same effort. Unbelievable difference on the return. Nutrition plan worked great. Took in 3 bottles of Perpetuim, 3 packs of Shot Blocks and 6 Salt Stick pills. Drank every 3 miles, ate every 30 minutes and took 2 pills every hour.

Not much other than increase training volume. This was a very good ride for me. I passed way more people than passed me.

Another very good transition for me. Put on socks for the run which I usually do not and sprayed down with sunscreen. Even grabbed one last swallow from my bike bottle before heading out.

Not spray my glasses with sunscreen. Decided to not wipe it off because all that would do was smear it. Let it dry and didn't even notice by mile 2.

My nutrition plan was awesome, got off the bike and felt no signs of cramping. Forced myself to hold back at the beginning. Wanted to be faster than 2:30 and made that goal. Only stopped running once and that was to high-five my cousin's daughter. Continued to take Shot Blocks every 30 minutes and 2 Salt Stick pills every hour. Only took the Perform once at the aid stations, stuck to water and Coke. The cold sponges and ice was also very refreshing. Family was at mile 8 and then again at the finish.

Again, not much other than increase training volume. Missed too many workouts near the end of my training plan. Life sometimes gets in the way. Sometimes you let it. Overall, this was a 19 minute PR and even though I didn't go under 6 hours, I am still very pleased with this race.

Sat while they took off my timing chip, almost couldn't get back up. Got a bottle of water then headed back out to see the family before they went back to the house. Went back to the park grabbed some pizza, red beans and rice, and a soda. Found some shade until I got cold.


Other than lack of training, nothing. For the work I put in, I was right where I expected to be.


Water quality will continue to be an issue inside of the marina. The time trial start really slows things down and spreads everyone out. I would think they could start from a floating platform (barge) and get an entire wave started at the same time. The bike is as good as could be expected and the run is better than multiple loops. The RD had a very good plan in place for getting participants to and from the start and I saw no issues with transportation. The after party was great with plenty to do, see, eat, hear and relax.