Miami Man 1/2 Iron Triathlon - Triathlon1/2 Ironman

For first time, I was really not nervous prior to the swim start. I think it was due to the distance and knowing I could pace myself and avoid mad dash to 1st buoy. Also helped to have wetsuit for extra confidence. I started off to the right and swam well to the first turn. On the first loop I probably lost some time staying to the outside of the pack and could have used more aggressive line to the buoy(s). Never felt the washing machine effect and only got stuck behind a few slower swimmers on 2-3 occasions. That said, I also never had an opportunity to draft off anyone either. To be honest, it did not bother me though and I preferred clean water in front of me. First lap was in 20:00 and I thought that was pretty good for me. 2nd lap was even better and I thought my cornering was improved. Since I did start in 6th wave, there was more traffic on 2nd lap though. That slowed me down and took me out of rhythm from time to time. I am not biased at all, but why they sent the Women's group of 40-45 yrs in front of male 30-34 I do not know. Some of them would kick my butt for sure, but overall, it was a slower wave and they were getting swallowed up by the group. Amen for fresh water lake since I drank a few mouthfuls when I was sighting. Second lap was also right on 20:00 so overall swim time was really good for me as I typically fall into mid to bottom of the pack. I was not tired at all getting out of the water and maybe could have given it a bit more, but knew I needed to save something for bike/run.

Maybe push harder next time and hate to say it, but be more aggressive getting past people. At times I would just hold back and look for opening when others just swam there way through it. Otherwise, best event and beat my goal by 2 minutes.

This was a marathon of transition distances... Not really, but it was at least a .25 mile to my Bike. Right out of the water I got wetsuit down to waste and was met by the wetsuit strippers right off the beach. Took all of 2 seconds, they handed it to me and I was jogging to the Bike. I took humble trot as I wanted to start bike strong. Didn't walk, but also did not hustle. My goal was around 4 minutes so right on. Got to Bike which was one of the furthest away right near Bike exit. Placed my nutrition and bike supplies in my jersey pockets, put on helmet, socks, glasses, etc and I was off. Shoes were pre-clipped on bike and I took gingerly leap on after mounting line and I was off. It took a few hundred yards to get feet in shoes though.

MAYBE hustle to transition a bit faster and learn how to strap shoes faster once I get Bike up to speed. Steering was off and I do not want to disrupt those behind me next time. I wasn't slow, but did weave once.

Tried to reserve myself going past 23-24 mph with initial tailwind, but in hindsight maybe should have been more aggressive. I did good amount of passing and also got passed by a few myself. Nutrition was perfect with a clif bar after about 15 minutes, banana later, and drank the three bottles I brought which saved time avoiding aid stations. One bottle with Hammer, one water and one gatorade endurance. I also went through a gel every 45 minutes or so. My legs were getting heavy after 40 miles or so and at that point I pulled back a bit getting ready for the dreaded run. The last 5 miles though I passed quite a few people who I believe were affected by the strong headwind. At that point I felt good for holding back a little and settled in around 19mph. I saw some drafting out there and called a few people on it. I know it is there race and decision, but I couldn't keep quite. In final .5 mile coming into transition everyone took it easy and could not pass everyone which was annoying, but overall, I felt I kept a good strategy on the Bike and felt like I had left some in the tank for run.

Maybe take better advantage of the Tailwinds and pick up higher top-speed. Also could have used bento-box or something else vs all the tubes/co2 etc on my back in my jersey (was annoying after a while).

I had rode last .25 mile with my feet on shoes and was ready for side dismount (went well!). My rack was right after the transition area so not far to run with Bike. Racked Bike, took off helmet, emptied pockets bike of gear and gel wrappers etc. Put on shoes and number belt as well as fuel Belt. Grabbed visor and was on my way through LONG transition area. Looked down at watch and it read 3:27:?? Man, I had realistic shot of 5:30:00 which was my goal.

Not much, could have saved time if bike tools etc stayed on bike, but 3-5 seconds tops.

I wanted to start with easy pace to get legs under me and wow did it feel good to get off the bike. I probably averaged 9 minute miles for a while and it was getting hot! Aid stations were great and they had plenty of help from volunteers. Around mile 4, my IT Band on left side (knee) started to hurt bad. This was an issue 6 months ago and I ignored it best I could. But I realized that easy pace would have to do if I was to finish the course without stopping to walk. It was a trade-off, but worked for me. I heard about the course being scenic, but I could have cared-less. I did not slow to notice any of the animals in the zoo, a few of the visitors maybe, but that's it. That first loop was at decent pace so thought I would turn it up for mile 7 and just HTFU. That lasted an entire 30 seconds before my body said no-way. So back to 9 minute pace. I kept going over in my head the time left regarding my goal of 5:30:00. I should have just ran. The second loop seemed to go faster and I was passing people more on the second loop which made me feel my consistent strategy was maybe worth it. One guy in my age group passed me around mile 3 and I joked with him and said "your in my age group, slow it down next loop". Well I did pass him later on so that made me feel good. I knew my time was going to be very close, but even with 1 mile left, I had nothing more to give in regards to sprint to the finish. But I knew I was close and that is all that mattered at that point. Coming down to the finish it is over very uneven surfaces and I just did not want to stumble over my own weak legs. Across the finish line and grabbed a bottle of water to go over my head! I finished the 20oz of gatorade endurance I had on fuel belt and good amount of water on course taking about 3 gels... Seemed to work since no cramps came about.

Really not much. I gave it all I had. I trained with faster paces, but it was hot, I had been swimming/biking 3+ hours prior and my IT Band was throbbing and left leg went numb a few times.

After the soreness I felt last few days, I realized I should have stretched more and perhaps get a massage, but all I wanted was a water and to sit down. Was a little dizzy and just walked to tent where Gold Coast Club was meeting and SAT. Got up after 15 minutes and went to T1 where my phone was to call home and share results. Then packed up gear and put in car, one less thing to worry about. Back to tent to try and eat, but appetite not really there. Talked to friends for a while and congratulated a few folks I knew that had a great race!


Not much. Maybe held back on bike out of fear of the run, but looking back, probably smart play. Could have shaved seconds off in transition and between now and next year I will try not to think of how I could have saved 27 seconds to have really been under my goal...


Overall, it was all I hoped. Trained my butt off for over a year which started with a mile jog around the block. Bought my first real bike in 17 years in January and had 9 months to train on it. Swam 50 meters my first time in the pool a year ago so feel good about that progress too. With another year of training and better base, I look forward to next year's race and shaving some minutes off my time.