Memorial Hermann Ironman 70.3 Texas - Triathlon1/2 Ironman

Swim was decent but probably should have pushed just a little harder at start as I had problems finding someone to draft. I may also have been swimming too far inside as I sometimes had to adjust to stay on the outside of the buoy. I still was a minute faster than last year so I can't complain. A good draft would've allowed me to go a couple of minutes faster but I wasn't good at finding feet. Also had trouble when I caught up to slower folks from previous waves.

Train more. My swim was severely undertrained for this race compared to last year so it was great that I was faster. I swam probably 20k yards in 3 months prior to the race.

Prior years:
2011: 50:03
2012: 43:03
2013: 42:04

Improved each year but was expecting to be closer to 40 minutes this year. Probably swam a little to far inside this year and also didn't get a good draft. 7000yds/month average over the past 4 months is also way too little volume. Need to get to 15k/month prior to next race especially since I won't have a wetsuit.

I was able to jog out of the water instead of walking like last time. T1 was a lot more running this year as there were 2 chutes on each end of the transition area so you had to run the length of transition no matter where you were racked, both coming in and going out. I didn't hit the porta-john as I didn't see any open ones so just kept on running. Also took a sip of water to get salt out of my mouth.

Nothing really. I probably could've shaved another 10 seconds but probably wouldn't really have gone too much faster.

Prior years:
2011: 5:10
2012: 3:27
2013: 4:10

The first 2 years, T1 was very similar but this year, there were chutes that were defined that forced you to run the length of the entire transition area so it was longer than previous years.

The bike went very well and was a PR for me by a lot! In fact, I got most of my overall race PR from the fast bike split. I did air up my rear disk to 140 and that was good. Probably should be aired closer to 160 psi but my pump can't handle that. My front tire was at 120 psi. Zipp 808 Firecrest Carbon Clinchers up front and Zipp 900 Tubular disc for my rear. 700-21 tires. This is the first time in 3 years where we got a tailwind going out and I was at 21.8mph avg at the turnaround. Slowed down a lot on the way back and I can tell that I didn't have as much endurance as I could since I was way short on long bike rides training for this race.
Wattage target was around 180-185watts and I averaged 181 watts and Normalized Power was 190 watts.

Nutrition was 3 scoops of Hammer Perpeteum (405 Calories) and 2 scoops of Hammer HEED (200 calories), along with 1 Hammer Gel (90 calories) near the very end of the bike ride about 15 minutes from T2 to get ready for the run. That's about 200 calories per hour on the bike (I didn't finish all the HEED) which is probably good. Only had 1 Endurolyte tablet as I forgot to refill and probably could've taken 5-7 more tablets.

Probably get a few more longer rides under my belt leading up to the race. I did focus on raising my 20-minute threshold and also my FTP and it seemed to have helped. My power target was right on (Avg Power - 181 watts/Normalized Power - 190 watts) and HR avg was 141 bpm so both Power and HR was in planned range. Cadence was on the lower side so perhaps something to work on for next time.

Next race - need to inflate front Zipp Tangente to 120psi . For the rear, try to put on 145 psi on Vittoria CX disk).

Prior years:

2011: 2:47:20
2012: 2:49:19
2013: 2:40:59

Definitely my best bike split so far but it was less windy this year. I think 2:35 can be done next year if I keep up my training.

T1 was pretty smooth. No trouble finding my rack. I didn't do a cyclocross dismount as I didn't think it was worth it for a race this long. I also hadn't practiced it in a while and I had my rear water bottles set up higher than previous races so there's a higher chance of catching my leg. Helmet off, got my socks and shoes on without too many issues and grabbed my cap and race belt. However, somewhere in transition, I dropped my only Hammer gel.

Not drop my gel...

Prior years:

2011: 3:21
2012: 3:35
2013: 2:43

Just like T1, there was more running involved this year. I think T2 went very well. Could probably go a little faster getting my socks on. I was also faster than last year since I didn't hit the porta-john in T2 but did so during the run.

This was a disaster. I was ok for about first 4 miles but when I was in trouble when I noticed that I couldn't hold my 8:00/mile target pace easily after that. With all the walking at the aid stations as my quads were getting close to cramping. My HR was definitely in the 150-154 range and I knew I was pushing my quads when I couldn't push my HR faster so it was muscular endurance that let me down today. It wasn't even as hot as last year, and I was slower by 3 minutes.

Train my run. My run mileage was also pretty low the last 3 months so if I was able to stick to my plan, probably been able to get closer to 1:45. I probably should not have walked every aid station and just walking every other would've gotten me 3 minutes back.

Prior years:

2011: 1:57:14
2012: 1:48:52
2013: 1:52:05

Run course is similar and would have been closer to last year's time if I didn't walk all the aid stations. Next race, try to keep going until at lesat half-way and then walk every other aid station vs slowing for each one.

Just stretched and waited for people. I did drink about 4-5 small bottles of cold water and also took a couple of endurolytes.


Getting sick twice in the last month and then being really sick over the holidays.

Prior years:

2011: 5:42:08
2012: 5:28:16
2013: 5:22:01

I think that 5:15 is a reasonable target for next year provided we get similar weather conditions. I can get 2 minutes from the swim, and 5 minutes on the run without too many issues. Stretch target of <5:10 is also reasonable but would require about 3 minutes faster bike and 2-3 minutes faster run which is also within range. My HM PR was 16 minutes faster than my time so targeting a time 8 minutes slower than my standalong HM PR should be reasonable.


Still my 'big race' of the year. Always a great race.Organized, nice course, nice location. I plan on racing it again next year!