Ironman 70.3 Rhode Island - Triathlon1/2 Ironman

Thw swim was delayed 20 minutes due to the weather. Started out pretty good the water was choppy from the wind and a strom that blew threw wthe night before. I swam off course one the way out once and when I rounded the buoy going back in. I felt good the entire time in the water and stayed pretty consistent with my stroke. The swells didn't bother me that mujch but it did feel more difficult on the way back in.

Nothing maybe try and sight better.

Utilized the wetsuit strippers and got ready for the bike.

I need to get tri shoes and dumpr my road bike shoes.

The first 20 miles I covered in about an hour and felt good about how the race was going. Then the hills started and I got crushed. I honestly did not put in the time needed to have a strong bike and it showed. Dreamchaser told me "It's all about the bike" and he is right. If I want to be more competitive I have to put more time in the saddle. I did the best I could on the hills and felt fresh coming off the bike. While I didn't hit all my long rides I still felt like I would have a good run based on how I felt going into T2. Saw a sick accident don't rememebr where on the course but the rider was laid out and blood everywhere, I hope he/she is alright.

I need to ride a lot more to prepare for this distance. 56 miles with hills needs to be an easy day for me.

Everything was smooth except I had to pee.

Try and pee and the bike which I wasn't able to do.

I got off the bike and felt great. When I looked at my watch sub 6 hours was within reach. Saw my wife and kids coming out of transition and hit the course. The first loop went well I chose to walk up the big hill and ran the rest of the way. Took water gatorade and sponges at every aide station. GUs at 3, 7 and 11. Completed the first loop in 55:29 and was pysched. Started for the 2nd loop and hit the hill and walked up. This is when I began to feel cramps in my quads and calves. Continued running but my pace was slowing considerably. I bagan to walk the aide stations miles 8 - 11 and walked again leading up to the big downhill section. Ran down the hill and headed for the finish. Some guy was passed out at the bottom of the hill getting medical attention. Hit the last hill into the finish and ran to the chute.

Not walk and HTFU and get through the run.

Got my medal and took my photo. Saw my wife and kids at the finish. I wanted to get a masage but the line was to long. Looked around for some food and something to drink.


As stated earlier, I need to focus my attention on building my bike endurance and power. That has been my limiter since I started doing tris 3 years ago.


I was hoping for sub 6 hours but I am happy with my time for my first HIM. I do not think this was an easy course either the volunteers were awesome. I can take this as a learning experience and use it to help me in future races. I enjoyed the distance but it is a big time committment training wise and I have to be thankful that I have a wife who tolerates my long training days. Thanks to Bobby (dreamchaser) for your advice this weekend and glad the families got to hang out a little bit.