Rock 'N RollMan Half Iron Triathlon - Triathlon1/2 Ironman

Took the swim extremely slow and tried to focus on extension of the stroke and just keeping my breathing and movement slow and steady. It was one of my best swims.

As far as the swim goes, I need to be more efficient as my swim if far from efficient. I tried to conserve as much energy as possible knowing the long day that lied ahead.

Moved from transition to the bike as normal, little faster then my last race but everything went good from preparing ahead that morning and visualizing how I would come through from swim to bike.

Transition went good not much changes here

I loved the bike course it was as challenging as I was told, it seemed a bit more challenging then I expected. It was a wonderful 1 loop course in and around Bibb county. There was a lot of wind that seemed to be head on most of the ride. The hills were not steep but they were many and by the end of the leg, I felt my legs were stressed from the course.

I would certainly train in the hills of Clermont much more then I did. The terrain in clermont would have given me the mental and physical edge I feel I needed to complete this course. Since most of my training for this race occurred on the flats and not the hills I felt I was inadequately prepared for this tough of a course.

took a little longer then normal to let my legs adjust getting off the bike.

I would not take so long in getting my socks and shoes on . . oh yeah and once again I forgot to buy Yankz for my long distance shoes . . one of these races I will remember to buy them!

I had a hard time on the run most likely due to the fact that the hilly ride and lack of time spent on the hills had a huge impact when It came to the run. I also had a hard time staying cool, and did not get into any kind of running rhythm until mile 5. Even them, when I had the wind at my back, I could not keep cool, however when into the wind / breeze, heart rate dropped like 10bp/s and I was able to establish a good run rhythm, until I would be hot again. It was not one of my best runs but was better then my last 1/2IM i believe.

I need to train in the heat more around the times that I will be racing. I train in the morning or late evening. In the future when I train on weekends, I will try to plan my runs in and round the times I can expect to run on race days, Hopefully that will get my body aclimated to the rigors of the heat on actual race day.

Got my chair under the tree, a bottle of Gatorade and some water and the after race meal!



I think had I trained more in sync with the terrain I would have performed better. I do not think it was a bad race by any means, I just do not feel I prepared well enough to go fast on this course, just complete the distance. The n ext race in November I am going to create the plan to race for speed, now that I know I can cover the distance. Also, I was doing that 90 cycle for gaining speed on the bike, that was short hard workout sessions that limited my ability to do the longer endurance sessions that I needed to do to be better at this distancce. Although it increased my cycling speed for crits and road races . . .it hindered my performance at this distance. The next training cycle I will adapt it into my preparation for the longer distances instead of only doing the short cycles.


Awesome race, well ran and well stocked. I plan on coming back to redeem my time next year!