High Cliff Triathlon - Half Ironman - Triathlon1/2 Ironman

The start was in waist deep water that you could walk along the first 75 or so. Starting at the back I just kinda walked along but this would actually hurt me more than help me over the course of the whole swim. Water had lots of algae and low visibility so after a few attempts to draft and getting kicked in the head (not being able to see feet), I just broke off and did my thing. I did siddle up to folks once in a while to catch a little something once things broke off. I kept checking my splits and wondered if this was like a mega short course or not, but looking at the field, I was top 50% which is huge improvement over last year. My HR was a bit higher than I would have liked, at one point in the 150's and tried to ease it back but no dice. After rounding the last buoy, I was dinking around with trying to find the bottom to walk. I wasnt overly tired, I just wanted the swim to be done. I had time in the bank vs my 48 minute hopeful time and this is 20 minutes better than Lake Geneva (well, i had my goggles the whole time this time and um, actually swim from time to time now). Rounding the last turn I did try and pick it up a bit too but overall kept it nice and smooth and steady (for me anyway). I felt a few twinges in the calf the last bit so not sure what was up with that but was able to shake em out.

Just swim the whole focking course man. I think the feeling for the bottom the times I did probably cost me a minute or so in slowed momentum, etc. Building endurance would help too.

Hmmm...well, I guess both transitions show my lax attitude towards this race. I was geeked about getting outta the water when I did and took my sweet azz time in transition. Thats not completely fair though cuz with the heat and all, I made sure to suck down some water and layer on the sun screen. I did have one dumb moment in that my socks were still in my gear bag. WTF is up wit dat? Serves me right for goofing off before the race.

Set up better and not be a dumbass befor the race until everything is in fact set up. The reapplication of the sunscreen may have been overkill but no major burns today so back off!! ;)

Winds were pretty calm and to be honest with you I didnt know what to expect here having not ridden the course. I did look at the profile though and knew there were some slots you could hammer it. After about a quarter mile, you climb up the High Cliff bluff or whatever it is. I think I took most of it seated but focused on keeping HR in check (actually bringing it down cuz I was 163 running water to transition which is high for me) At the top of the hill, I get in my aeros and whaddya know? The brand new micro pump I bought shot out and fell to the pavement. Fock it, I will get another (in part cuz there were tons of folks behind me). Headed out easier but with lots of flats and even some slight downhills, it didnt take long to warm up a bit. HR came down to 130-140 range, hit the downhills hard and kept most everything else moderate to hard. One bottle each at 13, 31 and 38 miles but missed another at mile 40. Between that and infinIT, probably about 120oz fluid, GU about 10 mins in, granola bar at 45ish, Powerbar extra sodium about 1:10, another bar around 1:50, gel 2:15ish. (These are probably off, but trying to remember best I could) Also hit endurolytes about every 35-40 minutes to help with the heat. I tried to hit my bonus goal of peeing on the bike (cuz I really had to bad) and since sub 5 was still an outside possibility, I took a stab at it a few times. Just couldnt do it. Oh well. Rode this comfortably hard and paced/fed well. I think the bike position is a bit aggressive for MOO though as shoulders, neck got a bit tired at times but made sure to stretch too.

I did run dry a few times on water in the aero bottle and think another bottle of InfinIT might have helped hold off the cramps in the run a bit longer. I was completely dry the last 3 miles or so and having something to drink to set up the run would be nice. With that, I might be adding the bottle cage to the downtube on the P2.

Took a gel, more sunscreen and didnt really press it. I did forget my yankz for the Kayanos too which would partially come into play later and beefed up my T2 (cuz actually tying shoes is waaaaay to hard)

In the context of what I wanted to accomplish today, this was fine, but when racing this distance in the future, just streamline everything. Oh yeah, dont forget yankz!

I was concerned about my bike split and the heat but also knew that I had time in the bank relative to my goal of 5:20 or so decided to play it conservative. It helps that the first half mile or so is up a decent hill, except for that burning in the lungs thing, but just kind of chipped away at that slowly. The course then turns into a trail run which was thankfully heavily tree covered as now the sun was burnin pretty hot. The shade from the tree cover was a godsend as it was hot hot hot out in the open. I saw fellow BTer runaway on the course and chatted a bit then zipped off. I thought I had a good enough cushion from him and another runner to pee but it seriously took about 2 minutes to do so. I had my fuel belt with 4 flasks- two for water, two for Gatorade endurance. I dont like relying only on rest stops cuz of being such a sweaty donkey. It worked out nice though and when the flask were empty, I would refill with water at the aid stations. I cant recall when or how many, but I probably took in 4-6 of the Powerade high sodium gels with tons of water since I was worried about cramps and was now out of endurolytes. I felt kinda full at some points and actually got a nice sensation of puking for a second but no major issues. I stopped at ever rest station and drank water and/or gatorade as well as pouring a few cups over my head to keep cool. The hat helped I think and at one station they had ice so just dumped er in the hat and ran off to let it melt. Talk about brainfreeze! Second loop I looked at my watch and sub 5 was still a possibility but I would have to run 7's. Based on what I wanted to accomplish for today and the mindset this was a training race vs an A race along with how my body does in heat, I decided to keep it steady and finish solid vs rolling the dice (yep, I am a puss). At mile 10 or so my left shoe came untied. I stopped to try and tie it but the quads said no f'in way bub. About mile 11, I started to get the cramping in my right arm which usually sez heavy cramps are just around the corner. Started drinking everything I could, took another gel and managed to fend it off. The downhill felt good and I could open it up again and was able to surge into the shoot. I thought it was a decent run and within my boundaries for the day. Pushing it much more would have probably taken some more stank outta me for recovery and I wanted to finish in decent shape to get back to MOO training soon. If thats a cop out, its a cop out, but I accomplished more than I wanted to for the day.

I kept the cramps back for the most part and ate and drank well, but there has to be something I am missing. Wondering if a banana or two would help with the cramps. Otherwise, nothing. Pacing was perfect in context of how the race was going though 8 minutes slower than hoped.

Hit water hard, some grub from the tent, Endurox. Chatted with Yams and saw TriDDS come across. The Mrs and the kiddies were at the finish, though I almost screwed up them seeing my finish by going ahead and doing the course quicker than I thought.


I think the swim has come a long way but I still dont trust myself fully there yet. That will come. Extra bottle on the bike seems necessary based on where course support is but not sure that will make me faster. Transitions need some work too but again, I think this was a function of an easy attitude about the race vs going out to race.


Aside from a few small things, I thought these guys did a top notch job with lots of course support, well marked courses and a cool venue. Highly recommended!