Ironman 70.3 Timberman - Triathlon

larger number of swimmers made for more contact than I am used to. Not a big deal, but noticeable. A bit more chop than my previous swims, but manageable.

Increase my swim fitness and improve stroke mechanics.

Satisfied with time. Slower than shorter race transitons, since I put on socks and sunscreen, which is not normal for me on sprint/oly distance races.

use the course volunteers to apply sunscreen, since they were offering that to racers.

Went out fairly hard for first 30 miles at 19.7 average. Planned to back off on return to conserve a bit for run. ave 16.5 ish from mile 30-56. Sun came out and temps rose rapidly on bike course. Drank a hammer perpetuem bottle, a water/electroylte bottle, then picked up a gatorade bottle at aid station and drank most of that. At a sleeve of clif blocks for added salt as well as a gel.

increase bike fitness.

no issues.

nothing

Run was more difficult than expected due to both heat and energy stores left after bike segment. Had to stop at porta potty at mile three aid station, so my fluid intake on bike/run was significant. No specific cramping, but the heat left me weaker than expected . Used a run/walk approach and tried to maintain run between aid stations. Even that approach proved too much of a challenge at several points during the run.

Better conditioning and practice at fueling/hydration in hot conditions. This was my first effort at this distance and the 85 degree temps took a toll on my pace.

took in fluids, then a bit of food. Spent quite a bit of time in the shade before retrieving bike and gear.


I was undertrained for the swim, so that clearly needs work. The heat definitely took a toll on me during the run. Need to continue working on bike fitness and fueling strategies for hot weather races. Overall happy with this as a first 70.3 effort.


Thoroughly enjoyed the race.