Onalaska Half Triathlon - Triathlon1/2 Ironman

This is my first time to do a half iron without a wetsuit. I am not afraid I have no problems doing my Olys without a wetsuit . its Out and back and there are mild waves from the side which is not exactly helpful. I just went on strong against the mild waves. As usual i am the very back of my pack. Some kids with kayaks thought i was in trouble keep on rowing beside me almost hit my arms . I just kept going when i saw the turn buoy i am happy just gave my all on my return back. I felt the ground 100 yards out started walking 20 yards out.

I am hitting the pool ASAP and work on my stroke.

ii am pretty comfortable with T1 i went as quickly as i could that i did not forget anything. most important nutrition . Took my 1 Gu and left.

nothing

I was ok keeping my pace for the first 10 miles a few rollers, first 2 miles is chipseal pavement not good .I am gladi brought 2 tubes and 2 cannisters . I dont know this area. At mile 12 there should be an aid station i am carrying concentrated Skratch my bottle will run out soon. I am glad the weather is overcast and minimal humidity we are lucky. The first aid station is off 20 miles and bottles were not handed out we have step off the bike and fill our bottle ourselves i made sure i have good enough bottles for 2 more hours im not stopping anymore. I was good for the next hour of rollers someone told me this route is flat. looks like we have a different idea of flat. I was at mile 45 i know im going to be ok so when i passed by a couple with flat i offered if they need anything they said they are good so i moved along finally i can see transition. This is no way a flat route im interested to know my bike data after the race.

Always bring a bottle of water

Here goes the dreaded run as soon as i am ready i decided i need to leave T2 asap. I dont gain any mileage in transition. Took my 1 Gu and drink and leave.

leave Transition faster.

I was doing ok with my pacing for the first 8 miles. I reward myself pouring water to myself every .5 miles. i thought i still have reserve later on then i started to feel weak .I reverted to run/walk 9min/1min i still feel weak after mile 10 i went to 6min/1min . Its the longest 3 miles i know i am not going to PR so just did my best. Until eventually met my wife and boy at the finish line. drank water cold towel to my head .

I believe i lacked the medium runs i needed 1.5 hr runs before my long runs 2 hrs.

Drank water, cold towel on my head


lack of training in running . I ran too much under than sun meaning too slow that i did not gain stronger legs. I also need to take swimming seriously not just to get by. Lastly as i was taking my bike out of transition i noticed i have a flat . I am still lucky my tires deflated after the bike . My day could have gone worse.


i dont know who ever told me this race is flat i checked my bike computer my elevation climb is 1900 Ft.. I have yet too see myself perform on a flat HIM.