Ironman 70.3 Rhode Island - Triathlon1/2 Ironman

I was pretty off course hitting the finally 'out' buoy. Still swimming back over I was surprised how many people I ran into. On the way back in, I was on the inside of one buoy, got yelled at. Same sideways back over and was then told I had to swim back and pass on the other side. If anything I had swam extra already.

Swim more often. My right shoulder has bothered me off and on for quite some time. Was fine today.

Clean transition. But slow because I had to make sure everything was packed up, tied shut, and nothing left behind. Too my time, normally I have lightning fast transitions.

Nothing.

I passed a ton of people on the bike and got passed by some. Really the one to pass were the U25men.

Honestly a good ride. I think I could have pushed more. Soooo peeing on the bike. For sure lost time here. I tried for a solid 10min to pee and a bit more off and on.

I tried standing, sitting, leg off to the side. I spit water on myself, even got a bottle of water at an aid station and poured some of it on my crotch thinking that maybe it would help with the flow. I consumed a few bites of a banana, few shots of CarbBOOM, almost a full aerodrink, and could not finish by water bottle that had concentrated Gatorade. Thought I would need a second bottle from a station.

Pretty honest ride. Got bunched up in a few places. I was a dick on the bike for passing. I also yelled on your left. Once I yelled, there is a 10ft clean shoulder use it, I also yelled on your left, and when the girl did not move over I said, or stay left and let no one pass. I still passed but very closely. I also yelled move to the right or pass, drafting is illegal.

I hated when I would announce that I was going to pass, start to pass and then someone comes around, for sure he was sitting on my rear. Even greatly limiting my power on the uphills I managed to pass quite a few people. Disc was awesome on the descents, or everyone took them easy.

Coming into town was the only blatant drafting. I yelled at one guy to pass or get off my rear. He yelled when I slowed down to go easy over railraod tracks. Why yell unless you are right on my rear.

Got passed a few times where people would come over and slow down. I would drop, so would they, so I would try to pass and as soon as I got alongside they would speed up.

Great bike, but I did get annoyed a bit.The vast majority of people were fine. I used names when I could see them to announce passing.

One guy was riding a road bike with aero helmet and knees WAY out to the sides, really poor fit. I told someone else there number was ripped and hanging in the wind, another guys behind the seat water bottle holder was swinging side to side really bad. Tons of flats, fortunately I was good. TONS of Cervelos.

Not sure. Push harder or not push as much? Drink/eat more maybe? Coach thinks(knows?) I went to hard on the bike, which led to problems digesting.

Ok enough. Spent time tying shoes. First time I have worn socks and tied shoes in triathlon. Probably wont happen again. Used portapotty...sockless...

Not wear socks and go with triathlon proven shoes. I have 7 pairs of running shoes. Should have gone with Brooks ST4 vs Brooks Launch.

I got off the bike feeling pretty good. Not sure if I started too hard, but I quickly started to experience some GI issues for my first time. Severe cramping in my lower abs.

I felt better at the end after I had been taking in Gatorade and water at each aide station. Coke was NOT flat whatsoever. Even asked before hand, answer was 'I think so' and later a 'maybe, I dont know'

Got passed in the last 1/2mi, by 4 guys in my AG. Tried to push.

Ton of compression socks.

Run harder, run more...

Walk, chat with coach. Eat 1 slice of pizza for 40min, lay down waiting to get my bags out of the bag tent.


Honestly it was a good race. Not too much I could have actually done different, just things to think about for Timberman.

Few things slowed me down. I probably had an extra .2-.3mi worth of swim because of thinking well people are on both sides I must be going the right direction. I was up at 2am, I ate maybe 1/4 or 1/3 a serving of oatmeal and coffee. I had two bars to eat. I had planned to eat one prerace sitting around, and the 2nd out on the bike. I had to do both before the race started because I got hungry.

On the bike, I did not think I went too hard, and my PT shows that I went good but nothing too too hard. I took in almost nothing on the bike. I tried but could not manage much because it was cool and overcast out. I also tried HARD to pee on the bike for 10min. I think I almost did twice. I will explain in not graphic details later. Really I kept my power under control on the hills. I think had I pushed (perceived effort), I could have ridden to 2:40.

So the run started with severe intestinal cramping from not being able to digest what little I took in on the bike. Got better as I progressed and consumed gatorade on course. 2nd aid station I decided sponges were AWESOME. Grabbed an extra wet/cold one. This was the first time I have worn socks in a triathlon. I also wore my Brooks Launch were are awesome running shoes. However this sponge went right down my front and soaked my shoes and socks. So for 11miles my feet were soaked. THE HILL was not that bad. My intestinal cramping was killing me, but I managed to run nearly the entire run. Walked aid stations later on and half THE HILL on the 2nd loop. I was hoping to be closer to 1:50.


Honestly, they basically shut down half of the state for us. I saw one guy yelling a cop, who just laughed and told him he had to wait and the residents had all be notified. AWESOME volunteers. Could not have asked for anything more from them. Plenty to eat/drink at each aid station. Good hand offs.

The residents we passed especially on the bike were awesome cheering everyone on. Outside of the HUGE hassles for checking stuff in ahead of time, the race itself is great.

http://ironman.com/events/ironman70.3/rhodeisland70.3?show=tracker
http://ironman.com/events/ironman70.3/rhodeisland70.3/?show=raceres...