Ironman 70.3 Buffalo Springs Lake - Triathlon

My wave started very early and there were a lot of faster swimmers in later waves. My plan was to draft as much as I could and just keep making forward progress. Several times swimmers swam over the top of me, but I managed not to get kicked or punched. Endurance is definitely improving because the swim was over before I was wondering when it would end. This was a reasonably good swim for me. Sighting was good.

Going to get some swim technique help. I know I can swim better than this, but I have to fix my technique.

This was a pretty fast transition for me. My bike was close to run out, so I had a little ways to go to the mount line.

Just keep practicing faster transitions.

Bike started out up a hill out of transition, then followed shortly by the first real climb. My HR was high, so my power was high. First part of the bike course once I got to the flat area was pretty fast for me. I think I was averaging about 18 mph. Just couldn't hold that for the whole race.

I climbed everything out there, but I wished I had a few more low gears on a couple of the climbs. I seemed to be working harder than others around me. One of the descents was a little scary and I came out of the aerobars for it. It was a switchback descent and there were triathletes riding up the hill in the opposite direction so you needed to stay on your half of the road.

Nutrition and hydration were spot on. 4 hours (4 bottles) of glycodurance and battery mix. Carried a payday bar but never ate it. Each bottle 280 cal, 240 potassium, 590 sodium so total for the ride 1120 calories, 960 potassium, 2360 sodium.

Get a compact crank or a climbing cassette. Continue to ride more hills.

This transition I finally put shoes on and carried the hydration and race belt and visor and put them on as I was running on the run course. Faster than normal, but could get faster. I did have the fastest T2 time in my AG!

Practice those transitions.

Run started out okay, although I felt twinges in my legs right above the knees. Couldn't possibly have anything to do with the hills on the bike course, right? I immediately took a salt tab to stay ahead of any issues. Run course had frequent aid stations, almost too frequent because they gave me an excuse to stop too often. There were some sprinklers to run through and I used my cooling towel. I am a much better runner than I showed here, although afterwards I noticed that my run was 2nd best in my AG and only 2:22 off the 1st place woman's time.

During the walk/run, I took 3 gels (1 had caffeine) and another salt tab. At mile 7, I tried coke chased with water. That was awful. I never did cramp, but really thought I was going to. Total intake on the run, water at every stop and 330 calories, 980 sodium, 166 potassium.

Had a great time talking to different people on the run. Even managed to encourage a few people. A handcycle guy and I kept playing leap frog. Saw a couple of my teammates on their second loop when I was on my first. Talked to a 79 year old man who was not going to make the time cutoff. Talked to at least two people who had signed up for the race (their first 70.3) before they realized how hard it was supposed to be.



Try to run more than I walk. I'm a better runner than I show here.

Walked around. Drank half a bottle of Bana. Shower, and Normatec boots for recovery.


I think the mental plays with me on the run. Need to work on that.


Volunteers and police were absolutely awesome. Everyone was so into the race. Course was great. Aid stations, especially on the run, were plentiful and well stocked. I would have preferred oranges and/or bananas on the run.

Less than 4 minutes separated this race from my PR. Since this was a much tougher course, I consider this a great race for me.

Not much happening right after the race because everyone had to go get ready for awards. I managed to get one of the coveted buffalo awards and I managed to snag a slot to the 70.3 World Championships in Austria. Keep training!