Headfirst Performance Half-Iron - Triathlon1/2 Ironman

This is my first race in a wet suit and only my second swim in the suit. I used vasoline for my neck and on my legs to help get it off.
Two laps for swim, at the first turn I had a bad cramp in my calf? Was it the water or because I did not warm up? but had to swim for a while with out legs like doing pulls. This did not bother me because I need to save the legs for the bike and run. I had a guy infront of me that would make a snake look like he was going straight. Put in a push to go ahead and that was better. on the third turn another calf cramp....wow ...that guy "snake" was in front of me again, I slow a little just to give some room. Ended the swim feeling very good ...

Do A swim warmup 500 yrds and use Icehot before

For T1 I had every thing layed out very well. Socks rolled up, shoes open, two shirts open to slip on and helmet and glasses. I decided to just go with one shirt and I am glad I did. Even tho it was only 50's the 60's and 70's were yet to come. I was warm from the swim.

Maybe take 5 minute to use the bathroom and drink a GA to start the hydration.

I found out during the race that my granny gear is not low enough to climb the hills. I had to stand while others kept the spin. I stayed true to my plan and took in gels and shot bloks at 30 min intervals. At 20 mile there was a out and back and I was ready since I had ridden the coarse a month ago. I enjoyed the rolling hills and the nice hot sun, wind was strong at 20 mph for 2/3 of the ride ... so I kept my arro position to cut the wind. Twice I found that I was going faster than planned and had to drop back a gear. Heading into town there was a very nice down hill ... ~40 mph ... mile xx ...at mile 50 there is a long slow climb were I lock up a month ago.. this time it went very easy ... I know I am doing well.. 6 more mile and I can nock out the run... As I turned into the Park I see that my wife had pulled in just ahead of me ... what a great feeling... She parked the car at a great location were a few friend were .. wow ...

Get a new smaller ring gear.

Put gatorade in squeese bottles. Add one more gel. drink more water.

reset HR monitor

Pulling up to the trans area I heard the staff calling out "off the bike" What they were saying was "aqua bike" ; see there were two races at the same time, one for just bike and swim. So I had to get back on the bike and ride to the next stop.
I racked my bike and noticed that I had two much fluids left on the bike .. not good ... I grabbed a GE and headed out for the run.

HR data: 142 ave 167 max (from swim) 3:55:44 Bike data: 3:19, max 39.6 mph

Put on more sun screen, Drink water.

I took the first hill walking and drinking. I droped a GE bottle at a marker. Things were going well at the half way point, 1:05 I was right on target. There was a bad head wind on the return leg of the run so I would walk a little to keep my HR in range. (you know, Training day) At mile 8.5 is when things started to go bad: cramp in my left calf, overheated once, stop and stretched 3 times. A friend Steve just blew by going 8's. Putting water on my neck at the turn and soaked my running cap, back on stride. The only thing going thru my mind was that there were several runners in worse shape than me. One guy had had a bike wreck and stopped after 2 miles. Anyway I made it to the last aid station, 5K left ... still in bad shape ... I had taken all of my gels at the turns with water ...Just had to start a run/walk; time was going by ... my under 6 hr had just now looked like 6.5 hrs. nice jog now for last 0.5 miles...With only .5 mile to go my back locked up ..what was that .. I had never had that happen... walked with arms over head and then when that quit ... I took off running AGAIN... Funny thing was when I could see the finish all pain was gone and I had a very nice sprint for 200 yrd ... HIM DONE!

Make sure I hydrate well on the bike ....

I walked 25% of last 2.5 miles. HR was low so I did not need to cool down, Ice bath when I got home was excellent to get rid of sorness. I had a PB and honey sandwich w/ GE after race.


I was right on track until the 8th mile of the run. I think two things could be the issue: 1st I cramped during the swim and it may be because I did not warm up. 2nd I did not take in enough fluids on the bike. Short on 20 oz GE. I thing because I had to pee and did not, it caused me not to want to drink. Next time I am going to stop, if I cant go on the bike.




The event was maybe 5 minutes late ...

Several more people in the race but doing a aqua bike only.