Whirlpool Steelhead 70.3 Triathlon - DuathlonOther

Zone Avg. HR Max. HR Distance Time
Zone 1 129 152 0.10 mi 0:56
Zone 2 163 170 1.65 mi 13:46
Zone 3 171 175 0.32 mi 2:53
Zone 4 0.00 mi 0:00
Zone 5 0.00 mi 0:00
Total 162 175 2.08 mi 17:35


Distance Time Split pace Avg. HR Max. HR
1.00 08:32 8:32 159 175
2.00 16:54 8:22 166 172
2.08 17:35 8:42 171 173

Took the first run very easy. Most of my run was in zone 2 where I wanted it to be and I'm very happy with the pace given the HR.

For the things in my control, I wouldn't change anything.

Ran into T1. I was a little off due to this being a du rather than a tri and I also wanted to make sure I took my time and put on sunscreen. I already had my arm coolers on so all I had to put on was helmet, shades, and gloves. Everything went according to plan.

Zone Avg. HR Max. HR Distance Time
Zone 1 0.00 mi 0:00
Zone 2 146 154 14.93 mi 40:05
Zone 3 157 172 38.42 mi 1:52:55
Zone 4 172 177 0.40 mi 1:37
Zone 5 0.00 mi 0:00
Total 154 177 53.75 mi 2:34:37


Happy with bike segment. I wasn't mentally prepared to push it hard on the bike, wasn't tapered at all and I wanted to save my legs for the HM so I didn't push the bike. Overall, a low Zone 3 effort. Per above, I spent a fair amount of time in zone 2. Happy that this was the same bike time as Gulf Coast at a 10 BPM lower effort.

Tri jersey, arm coolers and gloves worked well. New feed bottle/gel protocol worked well also. I never felt like I was out of energy and I never felt like my stomach had issues on the bike.


Nothing really given the day.

I'm happy with this transition. Just tried to move through quickly but at a pace were I wasn't killing myself.

Zone Avg. HR Max. HR Distance Time
Zone 1 152 155 0.13 mi 1:25
Zone 2 164 172 8.77 mi 1:22:10
Zone 3 172 183 4.21 mi 39:36
Zone 4 0.00 mi 0:00
Zone 5 0.00 mi 0:00
Total 166 183 13.11 mi 2:03:11


Distance Time Split pace Avg. HR Max. HR
1.00 0:08:51 8:51 167 171
2.00 0:18:18 9:27 166 179
3.00 0:27:11 8:54 163 169
4.00 0:36:22 9:11 163 168
5.00 0:45:34 9:11 164 171
6.00 0:54:28 8:54 171 182
7.00 1:03:39 9:11 166 171
8.00 1:12:26 8:47 170 176
9.00 1:22:04 9:38 170 174
10.00 1:31:38 9:34 169 175
11.00 1:41:19 9:41 170 183
12.00 1:51:17 9:58 162 171
13.00 2:01:19 10:02 161 170
13.11 2:03:11 17:21 168 176

Plan was to run easy for the first 5 miles, take it up a notch the second 5 miles and leaving nothing on the last 3 miles. First 5 miles went by good. Found my running legs within 2-3 miles. Second 5 miles went ok. Nutrition wise, I planned to take a gel every 4 miles. I did good at mile 4. At mile 6, my stomach was feeling funny. I took another gel at mile 7 and stomach felt better but at mile 9 it was back to feeling funny again. So I started sipping on a gel for the next 2 miles. At mile 10, it was time to get it done but I was starting to struggle a little bit. At Kona, I will probably take in a few more calories on the bike (in the form of a banana) and also plan on trying the broth on the run (I heard it is the bomb).

Ran with fuel belt and dumped ice water into empty and open bottle. This worked out so much better than trying to run and drink water from a cup. I will definitely do this in Kona.


I wanted to break 2 hours on the run but I am still pleased with the effort.

I dumbed ice and water on me starting at mile 5 or so. By mile 10, my shoes where soaked. I think the fact that they were heavy and this was my longest combined run in a while (15.2 total plus the walking) is the reason why I faded in the last 2 miles.

In Kona, I plan to have a change of socks and shoes in my run special needs in case my shoes get wet. I'm also going to limit the dumping of water on me.

Went to shower tent and stood under the cold wet water for a few minutes. That felt good. Hooked up with my NAMC crew and just tried to stay awake.


Lack of taper, 100 mile ride the weekend before, not my A race, etc.


Not the worst race I have ever done but not the best either.

Gulf Coast and Chattanooga blow this race away. I went in with high expectations given that this is an Ironman 70.3 event.

I won't be doing this race again.

Issues:
1. Expo was a joke. I don't pay for an expo, but, for example, at GCHIM, you could find deals. Not only were there no deals, there really wasn't anything for sale.
2. Many inconsistencies with information that the race packet had with what we were told at checkin (wear race number on the bike; 4 vs 3 bike lengths, etc).
3. Way too crowded on the bike. I don't mind the drafting, but putting 2000+ people on a 2 lane country road is terrible.
4. Road conditions in some parts were a joke. Chip seal is bad enough but tire ruts in the pavement?
5. No signage on the bike course warning local residence of a race in progress; I almost got hit twice by greedy drivers trying to drive on the bike course.
6. No shuttles or any support to get back to your car - "sorry, I know you just went 70 or so miles, but now you have to go back 2 more miles to find your car".


I think the overall problems is that this race has overgrown it's facilities. I overheard them annouce that next year they would probably be at a different location. That probably would should have been done this year.

Having said all that, they did have plenty of volunteers and plenty of aid stations on the bike and run.