Ironman 70.3 Princeton - Triathlon

Warmup for swimming was swim to start. It was a small shock as to how cold the water felt. Got a little nervous, but then got my focus on relaxation started and got into a rhythm swimming. The swim had very little problems with avoiding people. In general I just swam around or away from someone when I got too close.
http://connect.garmin.com/activity/595998781


Swim faster? Never quite know if putting more energy into swimming faster would take away energy in the run at the end.

This transition went well. Found bike; put on socks, shoes, gloves, shirt, helmet and glasses. The gloves and shirt seemed to take a little too long.

It seemed like it took too long to put the shirt and gloves on, but didn't want to get sun burnt.

http://connect.garmin.com/activity/595998789
Average wind was 3mph!
Started out at a fast pace of 21 mph for the first 9 miles. Rolling hills started at mile 13. Noticeable slow down at 45 miles to about 18 mph. Was feeling tired.

Nutrition: Hammer Perpeteum 2hr bottle on seat tube and 1 hr aero bottle. dates and hammer gel:
perpeteum 135 cal/hr
2 medjool dates 66cal/hr
1 oz gel 94 cal/hr

Used only 1 refill of aero bottle, 5 dates, 1 oz gel for a total of 530 cal for 3hrs. This was only 176 cal/hr and I may have been getting tired since I ran out of fuel.

Took 2 endurolyte pills


Need to take in more fuel and salt pills to keep the pace steady.

bike shoes off, running shoes on, helmet off, cycle jersey off. Then I went to the latrine for about 30 seconds.

The cycle jersey takes too long to put on and take off.

Nitrition plan: 1oz gel/hr and 1 hr perpeteum bottle/hr for 230 cal/hr
http://connect.garmin.com/activity/595998792
This was a good run. I felt good coming off the bike. Was able to talk with people around me at the start of the run and found a few people to run with. Only took 1 of my 2 endurolyte pills (dropped the other). Walked through water stations while drinking. Started to feel a hamstring cramp at about 6 miles. Switched to the gatorade drink to increase electrolytes and ate a cut banana. Kept drinking gatorade the rest of the way and slowly ate a second cut banana.

http://connect.garmin.com/activity/595998792

Bring more salt pills. May try to ditch the carried water and go with what ever is being given at the aid stations that are every mile. Perhaps even use dates like on the bike.
Pace was good and fairly steady. It was very humid at 88% and a "feels like temperature" of 68°F. I did have some left at the end, but not as much as I had at the the NJ Devilman Half Lite 50 on 5/4/14. It was interesting to note that my bike average speed and run average pace were nearly identical between these two races.

Devilman Princeton 70.3
0.8 mi swim 1.2 swim
40.3 mi bike 18.8 mph 57.47 actual miles bike 19 mph (avg moving speed 19mph)
8.8 mi run 8:16 min/mi 13.1 mile 8:17 min/mi

Kept walking for at least 15 minutes. drank fluids, ate food


Once again, I think I could go faster on the bike and run.


This was a well run race with lots of volunteers. The only negative comments seem to be around the bike course. It had some sections of rough roads and lots of turns, but it was still a good ride through the country side. The run course was very good with only one section having some congestion because of two way running traffic on a normal width asphalt path.