Bintan Triathlon - Olympic Course - Triathlon

the 6 weeks of trying to swim as often as possible paid off as I was stoked with my time. Got to the beach feeling tired but not exhausted although the last leg seemed to take forever.
Walked as long as possible after the beach turn when I saw that I was walking as fast as the guys were swimming. Was hard to put your head back in as felt really puffed.

Nothing as it was better than I could have dreamed.

tough with the hill straight after the mount. Had one wobbly moment but managed to avoid the embarassment of a fall.

Couldn't find heart rate in my multisport on the Garmin so had to ride on feel alone. Looking back at the file it would not have mattered anyway as the first 10km the average heart rate was 70 (guess was picking up half or something). The last 30 my average was close to where I was aiming at just under 150 but would have preferred an average of 155.

Check the display on the multisport so that it can display heart rate. Push a little harder on the bike and see if the run stays at the same level.

Shoes got stuck a bit but I guess you can't complain about a transition this short :)

think I might change to my newtons for racing in as well as the adizero's seem to hurt my feet with the zip laces.

Made the decision to not drink any isotonic as I think that has been contributing to the stitches. Was taking small sips of water only at each drink station and enjoying the ice cold sponges stuffed into the tri suit. Seemed to work as I only felt the beginning of a stitch when I pushed my heart rate up and then I stopped drinking all together.
Super happy about the negative split, only 6 seconds but justified my pacing on the first 4 kms as I was able to hold a good pace in the seond half.

Might try controlling the pace for the first 2kms and see if I can sustain a higher heart rate for longer.

Beers with my Dad and ice cold towels which were a godsend!


25 minute improvement compared to 2011 on the same course and a 9 minute Olympic distance PB so finding it hard to think of anything ;)


Family also had a great time. THe kids had free face painting, free elephant rides, bubble pool, mask making and lego so they were well occupied. Organised a massage for my wife, great dinner at the Chinese restaurant which is at the end of the jetty in the middle of the bay and then in bed by 8:30pm with the noise of the after party unable to keep me awake, lol.