Port of Tauranga Half Ironman - Triathlon

I started at the back of the pack to let the fishes take off ahead of me. The nerves didn't disappear immediately, and it did take a few hundred meters to get into a rhythm. But by the time I was round the first buoy I was feeling pretty comfortable, if a little concerned how long i would last before my arms gave out.

I was in a pack, for the first 2/3 of the swim, which I must have helped give me a draft. There was also some current assistance in the first half of the swim. which helped lower the times.

On penultimate buoy rounding I ended up being pushed a bit wide, and found myself on my own for the rest of the swim. As usual in Tauranga, the swim got a bit shallow towards the end, and the last 100m or so was walked into the beach.



Nothing. Absolutely stoked with the time. Yes it was current assisted, but all 4 500m splits were faster than 2min/100m according t the Garmin. So no question I did better than I had hoped.

pretty slow. walked didn't run through transition. Struggled a bit with the boa system on my bike shoes, it was the first time I'd put them on without using a chair.

Also, starting the bike a rider in front of me ejected 2 water bottles, 1 of which I ran over. Fortunately didn't cause a crash or flat... lucky.

practice with the boa system more.

20 minute improvement on 2017.
9 minute PB over the 70.3 distance. (previous PB was 60lbs lighter...)
So happy with my ride.

I have been working hard on my bike riding the last 18 months. Lots of indoor interval sessions. So I had high expectations.

I took the first 5 minutes to take it a bit easy, recover from the swim and get into the swing of things. Then it was down into aero bars, and push some watts. With Tauranga being a predominantly flat, straight course my plan was to stay in aero, and every 5km when the garmin beeps sit up, stretch my back and eat/drink something. (nutrition was snake lollies, hydration water, 1 BTA with straw for aero drinks, and 1 bottle on the frame for refills)

The first section of the ride I kept things easy, averaging around 28km/hr. Once I hit the flat, smooth highway section I upped the effort a lifted my average to 30-31km/hr. After the turn around that dropped a little as we were facing a head wind.

For the 2nd lap of the highway I knew the return would be hard due to the rising headwinds, so pushed on the outwards leg, averaging 31-32km/hr. On the return I tried to hold my power but my pace started at around 28km/kr and dropped to 25km/hr by the end of the highway.

A short downwind section allowed me to cruise along in the high 20's while out of aero, stretching my back out, before the last 15km back to transition, speeds ranging from 25-29km/hr.

Judging from the run that followed I likely over biked. I think a more consistent effort, especially on the highway section would have helped. Otherwise I'm happy. I was in aero most of the way around, ate and drank well, and matched my expectations for speeds.

Again, walked not ran through transition. Nothing much to report. Put run visor/race belt on before shoes, should have done shoes, and put those on once running.

Apply more sunscreen!

Well the run kinda sucked.

To be brutal with myself I didn't push hard enough, especially on the 2nd lap and allowed myself to walk too much.

Out of transition, I did my usual trick and ran too fast. First km in 7:20 (inlcuding a walk through an aid station) 2nd in 7:24. When I was aiming for around 8min/km that was way too fast. Kilometers 3-6 I got into a bit of rhythm, paces ranged from 8:00-8:34/km depending on when the aid station walks happened. But I was struggling. Despite running approximately the paces I expected to I felt so slow.

Around the mount track (gravel, hilly etc.) the plan was always to walk the climbs and jog the down hills. That's what happened on lap 1. Looking back at Strava after the race, I acutally went faster round the mount track this time, than either of my laps in 2017... so with hindsight things were going ok.

After the mount track, back into my slow shuffle/run, 8:19/km. But then at the first aid station on the 2nd lap, I gave myself permission to walk. I 'power walked' the next km in 9:37... "that's only 1min/km slower than my run" I told myself "may as well walk it home"

6km of walking later, paces ranging from 9:30-9:12/km, I was back to the mount track. the first half of the track was a walk, but the 2nd half I started doing maths in my head and started to run teh down hills again, to try and finish in lass than 7 hours. But it was too late, I'd lost too much and couldn't catch up.

Run more.

Even with my sedate pace, those 6km walking cost 5-6 minutes. I should easily have been under 7 hours total. I allowed myself to walk, instead of pushing through... that was a mistake.

Maybe if I had tried to run I would have totally blown up, and ended up walking 12 minute kilometers... but I doubt it.

No warm down, just into the recovery tent for an icy clod beverage... must finish faster next time as they only had Heineken 0% alcohol left by the time I got there.


My poor run.
Partly mental, partly fitness, partly weight.
And of course weight is a limiter everywhere.


Love this race. Flat, Fast and Fun.
Next time tho, I want to put a better performance on the board.
They have a prize for most improved time.... hmmm.... 2022 here we come (maybe)