5430 Long Course Triathlon - Triathlon1/2 Ironman

My goal was to swim at an easy pace focusing on good technique and to stay on course. I tried something new this time. Instead of sighting off of the buoys, I looked for fast swimmers that were sighting frequently. I then just tried to stay parallel with them. This worked very well.

This was a slow transition. I didn't spend enough time setting up.

Started out at a moderate pace until my HR settled in. Once I got past the first 5-6 miles I then started to push it a bit. Once I reached St Vrain I really pushed it topping out at 45+ mph. My goal was to push the flats and downhills and not burn out on the climbs. I was able to stay in the aero bars for most of the ride. I had to get up a few times to relieve the pressure on my left hamstring. I think this might have been caused by a lack of sodium, it seemed to go away after chewing on some "Sport Legs".
I drank 3 full bottles of Gatorade endurance and ate about 8 fig newtons and 8 peanut butter crackers.

train more

bad transition. I was worried about running out of T2 without my salt tablets. I felt like I was forgetting something. I did forget something, my water bottle. I did dump a full bottle over my face, this felt great.

set up my transition area

My goal was not to walk, except maybe through a couple of the transitions. I started out feeling pretty good. However that quickly dissipated. The hills on the 2nd and and 3rd miles slowed my pace a bit. On the second loop I fought to not walk. The heat was taking it's toll and I dowsed myself with water at every aid station. I could feel my hamstrings starting to tingle which was a sign that I was running low on sodium. I took all the "Sport Legs" I had left and hoped for the best. I was somewhat satisfied with my performance because I was able to finish without walking. However I know I could have done better.

carry a water bottle? take more salt?
Not really sure here. I was about 21% slower then my last half marathon time. I never felt out of breathe just fell apart on the second lap.

my legs were hurting, went for a short swim to cool down


This was a B race for me. My plan was push, but not too hard that it would take weeks to recover.


Love this race