Ironman 70.3 Centrair Tokoname Japan - Triathlon

I was apprehensive before starting due to illness but breathing was OK once I got going and warmed up.

Nothing.

This transition went smoothly considering there was a bit of distance to cover between the beach and the bike.

I would spend an extra 30 secs applying sunblock.

I was lucky to avoid a major crash on the first lap where two guys overtook me at speed and crashed into someone who appeared to black out and cross the lane in front of us. The rest of the leg was busy, needed lots of concentration but I managed to get the right amount of nutrition in this time which meant I didn't drop off towards the end. Nutrition - 1 leppin, 2 muesli bars, 1 small snickers. Hydration - 1 bottle replace, 2 small bottles water and 1 big bottle water for pouring.

Nothing except reapply sunscreen before starting the bike leg or wear wings.

Got stuck behind someone who was walking with their bike. Managed to get gloves off before picking up run gear. Shoes on, hat on, carbo shots in pockets and away.

Apply more sunscreen or wear wings.

It felt really hot and dry during the run. I didn't suffer too much getting into my stride, just got a rhythm going and made sure I took my shots and water at regular intervals. Got sponges at each aid station and took 2/3 salt tablets along the way. Had 3 leppin and one Powerbar shot. Had to stop twice for toilet but this was unavoidable.

Sunscreen/wings.

stretching, walking


nothing I can put my finger on


I did a PB which was unexpected given I was sick for the 2 weeks leading up to the race. It was the cycle leg that made all the difference.