Ironman South Africa - TriathlonFull Ironman

swell and chop made drafting very difficult. rounding bouys hard as congestion. kept steady first lap then pushed a bit on 2nd lpa. still very steady.

on return leg aim higher up and come down on the bouy. aim further right on beach approach.
Stay wide on first few bouys to avoid congestion.
Long swims help build confidence.

shoes on bike as normal, steady transition, slowed to put gels in back pocket. have them taped to the bike.

just pick bike and go, dont move food around.

Easy first loop avg HR 125
steady second loop avg HR 130
pushed harder last lap. avg HR 138

aimed for 3 loops at same pace.

More longer 4+ hour rides with progressive effort, easy start then hardr towards the end.
Nutrition was about right, gel every 40minute, electrolyte drink at aid station.
Mainatin high cadence through out especially towards the end. in middle section push the downhills and keep effort constant.

quick transition,ran with fuel belt, perhaps next time leave it unless it is hot.

Felt fine at start, but HR spiked high.
ran 2km, walked aid station. continued until 12km then severe cramping in calf muscles. restricted to running 100m, walking 50 mtres.
could not run more than 500m continuos!
Digging into the hurt locker and mental strength.

salt pills to avoid cramp. really bring the hear rate down in first section. if above Zone 3 then stop and walk. even if feel strong, use that energy later on.

massage


held back on bike.
run was very slow due to severe cramp.


Amazing venue, support and spectators. would like to do it again.