Ironman 70.3 Atlantic City - Triathlon

Lots of contact at the gun... I started middle of pack and passed/swam over a lot of people who should have seeded themselves better. After the the turn, the current really kicked in and started to pull you out into the channel, I looked at one point and was about 30 yards away from the buoy. I think they should have started the race closer to the bridge. The race organizers realized the increased current during the race and began trimming the distance as the morning progressed. It was a benefit to those that followed, but didn't help us at all :)

not much really...First time ever swimming in salt water... that was an experience. Too cold to swim in the ocean at home.

There were plenty of volunteers at the dock which was nice… climbing the ladder after swimming for over half an hour was a little tricky. I ran through the shower to get some of the salt water off. The announcer made a big deal that I was from Newfoundland which was kinda cool. I didn’t use the strippers because I usually don’t have a problem with taking off my wetsuit. The run to T1 was short and I was able to put on my helmet quickly and run to the mount line with my cleats clipped in.

Mouthwash station out of the water would have been nice... just to refresh.

The bike was FLAT. I started off really good not realizing there was a slight wind at my back. Most of the course was in tree lined so the sun wasn’t much of a factor, but it was HOT! I wasn’t used to riding in this heat so I went through my hydration faster than I thought and ran low for the final 15-20 miles which I paid for on the run. I had 3 bottles of Infinit pre-mixed and took water bottles at the aid stations. I usually have to urinate during the first 30-40 kms and I didn't have that sensation... that should have been my first clue that I was getting dehydrated.
After the loop, the final 15 miles back to T2 was in a slight head wind.


Should have taken a Gatorade at the last aid station and kept it.

The dismount was great. I ran to my bike rack through Badder Field which was more or less grassy patches in sand. By the time I reached my spot, my feet were covered! I had to take my time to clean off my feet before putting on my socks & shoes. In the panic due to extra time, I forgot to take the gel I had in T2 and ran out on the course with nothing.

Relax and get the heart rate down... maybe get a better race belt which has a pouch for nutrition?

The Death March… By the time I reached the first aid station about 2 kms (1.2 mi) in, my legs were cramping like crazy. I couldn’t believe I only ran 10 minutes and I was already in serious pain. The sun was high and there was little wind and the heat coming off the tarmac was BRUTAL. I made it to the board walk by walking the aid stations thinking it would be better being closer to the ocean. Boy was I wrong! There was no wind at all on the boardwalk and not a cloud in the sky! I have never in my life jogged in this heat. It was 36 deg with the humidex (97 F) and I was already dehydrated from the bike. My plan was to jog between aid stations. This went out the window pretty fast. I was praying the skies would open up and it would rain… no such luck.
There was no way I was going to DNF so I just kept walking/jogging until I saw the finish.


Drink more on the bike. Lose weight! maybe work on increasing my VO2?

Crossed the finish, grabbed some water and headed for the shade! I sat there for about 45 minutes with my friends who raced as well, then got some free French fries loaded with salt and drank about 4 bottles of water. Disappointed they didn’t have the finisher hats but rather water bottles. I enjoy the hats better.


I really didn't hydrate enough on the bike to carry over for the run. I'm unable to train in the heat because of where I live so I just have to suck it up and run.


This is the first time Ironman ran this race. They put on a great race. The city was inviting and the course was good. The swim course will have to be re-evaluated… I think if they start closer to the bridge it would take the current out of the course. The bike was totally flat and the run was flat as well. The heat was a factor for me.
Late summer is tricky to plan on the weather… On Monday, it poured with thunder and lightning and driving winds. It would have probably cancelled the race.