Delaware Diamondman Triathlon - Triathlon1/2 Ironman

There were less than 100 people in my wave and lots of open water, so it was fairly calm. I got kicked a few times, but nothing drastic. Unfortunately, this means that I had trouble finding someone to draft off and didn't draft for the majority of the race. The way up was fine - sighted off the sprint turnaround buoy, so I was able to stay in a straight line for the majority. In retrospect, I'm guessing the current was working with us on the way out because it was much easier than the return trip.

I felt good on this swim, which is the first time I've been able to say that! I was concerned that I would overheat because the water temp was 78*F - just barely wetsuit legal. I didn't have any overheating issues, but that's probably because I didn't pace quickly enough.

Got around the half iron buoy (rather, ran into it...guess buoy turning needs some helpe!). Sighting on the return trip was a bit more challenging because there wasn't the sprint buoy to look for (at least, I didn't see it). I ended up swimming on the inside quite a bit, but it was a straight shot back to the beach, so I thought it was ok. I should have been on the outside more to perhaps catch a draft off someone.

All in all, I was really happy with this swim. My watching said 40' exactly when I got out of the water, which was where I wanted to be. No freakouts, no getting drastically off course, no overheating...that equals success in my book (this season, anyway!)

Stay with the pack more to pick up a draft. Some of the male swimmers had started and caught up, so I could probably have caught a draft off some of them.

This was the longest T1 ever. I picked up a whole bunch of crap on my feet running the .5 mile from the swim exit to T1, so had that to deal with. Plus, my HR was sky high after the swim and ensuing run.

I don't know...probably stayed a bit cooler and collected and not gotten so disoriented. The run to T1 effected me more than I thought it would. I should have just stayed calm and stuck with my routine.

My HR was sky high when I got out of T1, and I should have focused more on getting it down. My goal was to keep it around 140 or so, which I've done on this course in training rides. This will come back to haunt me later on.

I got out of T2 and onto Route 71, and tried to get into my nutrition routine quickly, given the conditions of the day (sunny, high ~85-90). I opened a Powerbar about 3 miles into the race and got about 3/4 of it down. Then, I went over a bump and the Powerbar flew out of my hand. Oh well. A guy rode up and said the same thing happened to him a few moments ago.

I was keeping my pace around 18 mph, which is where I thought it would be, based on my training rides on the course. Probably was, my average HR was 163, which is way, way, way high. I've never been above 160 for any prolonged period on the bike. I focused on keeping an even, relaxed pace and concentrated on bringing my HR down. I thought it was working, but apparently did not.

My nutrition plan was to take in two bottles of GE and two bottles of water during the race, plus my gel flask (6 Gus), and the Powerbar. I got through 1 bottle of GE, two bottles of water and 3/4 of the Powerbar and gel flask, but that was fine. I never felt like lack of fuel was my problem. My stomach started giving me some issues around the start of the second hour on the bike, so I kept with GE and water for a bit to calm it down. After a few minutes, I took a little bit of gel, which seemed to settle fine. I think the reason for the stomach issues was the heat. I know from experience that I don't deal well with sweet things (i.e., Gu) in warmer conditions.

Around mile 30, I noticed that I was very anxious for the bike to be over, which is odd (I normally love the bike and want it to last forever!). I'm sure this was related to the high HR and heat. My lower back was giving me some issues, but nothing I hasn't dealt with before. I knew this would be an issue during the race. I stretched it out a couple times and that worked.

I was getting passed by a lot of male competitors, but not by many females, which was fine by me! It seemed like I would play tag with someone for a few miles, but eventually I would go on and pass them without looking back. I wasn't trying to be aggressive, but I was trying to maintain a constant effort level. If I felt I couldn't say comfortable behind a person without risking drafting, I took off.

The biggest issue was the heat. I didn't realize just how hot it was on the bike until I got off. I knew that I wasn't feeling 100%, but I thought that might have been due to a very inactive taper period and my legs just weren't ready for race day. In retrospect, it was the high HR and the heat.

I've got to figure out this HR thing. This is the first time I've raced with a HR monitor during a tri, so I don't have anything to compare the data to. I know that in the two Olys I did that I felt much, much better getting off the bike, which is why I think it's a heat thing. I KNOW that I had the miles in my legs to handle the distance, so I also don't believe it was an under-trained issue.

I was really happy to be off the bike! However, when I was leaving I also had no idea how I was going to run a half marathon given how I felt.

Nothing.

Where to start? This was a "learning experience" :). It was one of those days when you run aid station to aid station. Two miles into it I knew any hopes of an under 6 race were gone. That's fine - some days you have it, some days you don't. Given the heat and sunlight, this was not one of my good days.

There was lots of walking. About four miles into it, I ran into to two gentlemen who offered to let me run with them. There were phone poles along the course, so they would run two of the poles, then walk one. I did that with them for about two miles, but then felt good enough to continue. After I left them, I did three phone poles, then walked one. I also walked the aid stations, which were every mile. I took GE and water at each one, with an extra cup of water for my head and neck.

It was not a pleasant experience, but I'm glad I went through it. I've heard stories about races like this before, but never experienced it myself. I'm so glad I did BEFORE IMLP. I stopped sweating about 3-4 miles into the race, and at that point considered throwing in the towel. I had no idea how I would handle 10 more miles of this if my body was responding this way so early on. But, I kept thinking about Iromman and about how you don't quit - you go slow, you deal with the hand you're dealt, but you get the job done. So, I kept going. It was not fast, but I finished. I have never been so relieved to be done, or so proud of finishing a race.

Once we got off the gravel pathway, I had problems with my IT band. Since I was walking every couple of minutes, that kept it at bay for the most part, but it has me worried about future races that are all on pavement. Also, it seemed like the chip strip was giving my Achilles issues. I switched it to the my left leg, and then my right one felt good, but the left Achilles started to cramp up. Nothing serious to worry about post-race - definitely a chip band issue.

Nothing. Maybe a little more mental toughness, but I left it all out on course. The only thing I Can think of is more hot weather training, but seriously, who knew it would be like that? One weekend later and the temps are in the mid-50's for race start. It's just that time of year.

However, I think a lower HR on the bike would have helped. Like I said before, I'm not sure why it was so high - if it was the run to T1, the swim or what, but I'm positive that contributed to the bad run.

Ummm...sitting? The funniest thing about this whole experience is that I wasn't that sore from the race (depleted is a better way to describe it). But, my shoulders were killing me from lugging my transition backpack from transition to the car! How ridiculous is that???


The heat and sun. I was ready for this race, but didn't deal well with the weather conditions. I'll take a hail storm any day over this. Also, pacing. I kept up the pace that I thought I should do on the bike and ignored my HR. I should have laid up for a bit and taken the hit on the bike.


I don't think I'll do this race again. Not because of the heat, but the course kind of bugs me. I don't like the long run to T1, and obviously have issues with the run course. I do really like the bike course and will use it to train on in the future. It's not a bad race, just not the one for me.