Musselman Half-Iron Triathlon - Triathlon1/2 Ironman

The water was the choppiest I've had to swim in. I think I lost focus a little bit because of that. My sighting was just so-so, and I had to correct a couple of times, although not by too much. I didn't like that I couldn't see the swim finish until the very end.

Try to stay more focused.

My wetsuit got stuck on my timing chip, but overall a good transition. As I was running out I realized I had forgotten my gel flask, but I had plenty of gels on the bike, and knew I could get some on the course if I needed them, so I kept going.

Swim with the gel flask.

The first 15 miles were very tough into a headwind. My avg. was only around 15 mph for those. Once I got of 96 it picked up quite a bit, and then I flew on 414 with a tailwind to make up a lot of time. I think the bike leg of the race has the most potential for improvement for me. I don't think I push myself as hard as I can.

Nutrition: 3 aero bottles of Nuun, plus 1/3 of water
Gels at 30', 1 hr, mini Clif bar at 1.5 hr, gel at 2, 2.5, and 3. Plus full pack of Shot Blocks in between gels. total calories ~ 700

Maybe push a little harder, esp. in the tailwind and flatter sections.

I did great at getting my feet out of the shoes before transition. WIll definitely do that again. I should practice at doing a flying dismount...maybe next year. I also put sunscreen on, and messed up by putting my race belt on in transition instead of running out with it.

Not put my race belt on until I'm running.

I totally underestimated how difficult this run course was. I also underestimated how difficult 13.1 miles after the swim and bike would be. I expected a challenge, but this was way tougher mentally and physically than anything I've done besides give birth (and with that you have a new person at the end!). I tried really hard to keep my HR in upper Z2 for the first half, which really decreased my pace. I was expecting to run 9:30 minute miles and ended up running 10:11...not too far off, but slower than I expected. The last 3 miles were incredibly difficult, my left ankle was hurting a bit, and I really had to focus inward to keep going. Quite an interesting run, especially on the mental side of things.

Nutrition: My plan was to take a shot of gel every 45 min. or so, but after the bike, I had no desire to eat another gel. I ended up taking one shot block every mile up to mile 10 and water at every aid station. Then I was feeling a little bit crampy in my legs and my face was super crusty, so I decided to take two Endurolytes even though I hadn't trained with them, water and defizzed coke at the 3rd to last aid station. Did the trick, and I stuck with Coke and water at the next two station.

This worked like a charm, and I would definitely race with this plan again.



During training I think I would do a few longer bricks. My longest was 30 min. run off a long bike. I would up this to an hour next time, and try to get 2-3 of those in training.

Crossed the finish line, took off my shoes, and got in the ice bath. Looked for Kel and the boys for about 20 minutes, had some pizza and water, and finally found them. Had a massage about 1.5 hours after finish...perfect.


Genetics...no really, this was my first HIM, and I think the unknown limited me. Next time I would also train a little differently. I really need to work on my running and biking.


Loved, loved, loved this race. Great atmosphere, great volunteers, great organization. I would definitely return.