Ironman 70.3 Boise - Triathlon

Nearly perfect swim for me. I started inside back and didn't get too excited when the horn started. I just started stroking and breathing. I never felt out of breath for the entire swim. There was a little contact as I worked past the slower swimmers, but nothing bad. I know I drift left when I swim, so I worked my way out to the left and was in clean water. I sighted regularly, and had no trouble seeing the intermediate buoys. I swam longer than the course, but not by much. Things got more chaotic after the first buoy. At that point I started to run into previous wave swimmers, with a lot of breast-strokers.

My swim coach had been making me swim looking forward, without lifting my head. This kept me from running up on someone, and getting kicked several times. At one point I was following three ladies, when I realized they were going off course, so I sighted, and left them.

from the first buoy on the waves were noticeable. They were coming from my right, and that is my better breathing side. I switched to left breathing for a few strokes, but sighting was more difficult, so I went back right, and enjoyed the swim.

I got passed by several very fast swimmers in the final couple hundred yds. I just kept cruising. Swam right up the boat ramp until the water was about knee deep and hopped up. I felt great, refreshed, and ready to go. 100% better than my previous two tri's

Start outside left, work on my drift to the left. Finally increase my stroke rate sustainably to take the next step in my progression.

Couldn't find the zipper strap for my wetsuit. It is too short and narrow. I had to stop and find it to unzip the suit. Once it was unzipped I stripped it to the waist, ran to a stripper, and he yanked it right off. Found my bike with no trouble and dumped out my transition bag. Stood on the towel, bandana, helmet, gloves, socks and shoes. I use mtb pedals and shoes. I can run in them during transitions, so I use them. I heard the wife and her sister cheering as I was putting on my shoes and thought it was hilarious. Who cheers for putting on shoes? Triathlon has to be the dumbest spectator sport EVER! :)

Grabbed the bike and started running out. Stopped at the sunscreen and got a quick lather. Unfortunately both shoulders got skipped where the trisuit covered them when not in aero, and I raced about 98% in aero. I now have angel wing sunburns on both shoulders.

Switch the zipper lanyard on my wetsuit. Give the sunscreen ladies another two seconds, and hunch my back to expose the shoulder blades.

Picked up 25 AG positions on the ride, and 204 overall positions. Not bad for a 800 dollar bike, with zero mechanical upgrades :) aside from saddle comfort I had a fun ride. The hills weren't bad, and they were super fun going down. I talked to a lot of people as I passed them. Mostly inane chatter.

I passed my friend dawn on the first hill after the bridge, she was cruising on up the hill, and was smiling when I said hi on my way by.

The course was congested. Technically I drafted, but I tried very hard not to. I burned a couple matches I wanted to save in passing people that I would have much rather paced off of. Once or twice I'm sure I entered the zone and backed out, but every time it was due to congestion. I burned a couple more matches passing some packs. Once again I think it was just congestion, and not any real effort by anyone I saw to draft.

I was using my 310xt in multi sport, and didn't realize I had to hit the up arrow to get into my familiar screen. So I had no HR or speed data. I just had lap speed every 5 miles, and overall distance. I raced entirely on RPE.

Saw the wife and sis once on the bike course. They waited on hwy 21, but thought they missed me. Just as I was flying back down the rd to hwy 21 bridge I saw the yellow Nissan truck coming up the other side. The sis saw me and gave some cowbell out the window. I was probably doing about 35mph on that stretch so they didn't get a wave back :)

Nutrition. 3 gu's w/caffeine. 30 oz Gatorade. 30 oz powerbar perform. 1/2 banana. 8 oz water, mainly to clear my mouth after the sugary stuff.

Now that I know, I would have hit the up arrow on the gps :) other than that nothing. Although I got a kick out of passing and dropping full aero-ed multi-thousand dollar kits, I was still racing my race, and going just as hard as I felt it could, and still have a good run.

Volunteers were awesome. Guided my right to my bag. Racked the bike, helmet off, gloves off ( started taking them off one finger at a time to keep them from getting inside out, then remembered it was a race), shoes off. I had a medium sized blister on my left foot from earlier in the week and I thought about using a bandaid, but it felt good so I didn't bother. Shoes on, running out I stopped and let the ladies goop me up again.

Wasn't fast, but wasn't slow either. I'll take this time.

Apply a bandaid :)

Started off fast. Once again wrong screen on my gps. Ran the first 2.4 miles at 7:37 pace. I was hoping for about an 8:30 pace overall, so I knew I was too fast. It didn't last. The rest of the first loop I was in the high 8's to low 9's. I may have over hydrated a touch on the bike. I felt a little rough about halfway through the first lap. I used the next few aid stations to try and cool down before drinking a little coke and water at the following stations. At the aid station right after the turnaround they had potato chips, oh sweet heaven, I stopped went back two steps and grabbed some. The salty deliciousness was just what I needed after all the sweet sports drink and food.

Started the second loop a little disheartened, it was rough to stay right when the finish was to the left. A couple miles into loop two I saw Dawn again, and visited for a couple minutes before she told me to get going, so off I went on my blistered foot, chugging away at the miles knowing each step was that much closer.

I walked the aid stations from mile 5 on. It gave me a chance to cool, hydrate, and snack. The last two aid stations were tough to start running again. I told myself out loud both times it was time to start running again. I faded badly the last three miles, and averaged over 10 minute miles for those last few. Only when I made the turn off the loop did I start to get some kick back.

Finally down the chute, fist pumping, almost skipping. The wife was cheering (didn't hear her) through the finish. Gathered my medal, water, perform, and finishers hat. Dumped the entire bottle of water over my head, and found a pool with ice water and towels. Used an icy cold towel and cooled off. The sis was there just the other side of the finish. Then my wife came up, and gave me a great smooch.

Overall run time was 20 min slower than my standalone HM time set three weeks previous. I was hoping for only a 10 minute loss.

Pace better, but more importantly increase my endurance. I am very close to putting together a complete half distance. Still, for my first 70.3 I am happy.

Cooled off with ice towel, the got chilled, and got a Mylar blanket from medical :) grabbed a bandaid for my blister, then hit the food line. Two small burgers, slice of pizza, choc milk, soda, cookies, bagels, oranges, and a soft piece of ground to pound it down on.


Not much. The wind was tough when headed into it, but I've ridden worse. The blister hurt, but didn't slow me much, the heat was there, but not overbearing. My fitness held out, I think the slowing at the end was more mental than physical. Honestly it was almost a perfect performance for my situation.


Great race. It was well put on. The bike course was safe and well marked. The swim was well marked, with a strong safety presence. Great volunteers helping at every juncture. I had a great experience for my first endurance distance event.

I could go on for pages about my experience, but it's past my bedtime now :)