Musselman Half-Iron Triathlon - Triathlon1/2 Ironman

Started by heading south into a small chop. Then a left turn so the chop was on the right side. Once we made our next left back twd the shore/channel we had nice push. The chop was really really small and didn't bother me at all. Once we got in the channel you were in stagnant water and it stunk! Mentally this swim felt long b/c I didn't realize that ~1/2 the swim was in the channel whereas I thought it was more like 25%. It just seemed to drag on for me.

Didn't really draft for more than a cpl hundred meters.

Saw and heard Laura's parents as I exited the water.

Know the course better. Do a better job with drafting.

AG: 8th
OA: 35th

Pretty uneventful. Threw multi-tool, 305, chapstick and coin purse w/ endurolytes into my pockets. Sunglasses on. Helmet on and I was off. I saw Brad running in as I was running out...so figured the gap was b/t 1:00 and 1:30 at that point.

Not throw wetsuit on my run gear.

I had a power/pacing plan to get to a TSS of 175-180.

I did a alright job of settling in for the first 10min or so. Then the plan was a steady tempo until ~mile 40 and then if things feel good pick it up to a high tempo for the balance.

Felt pretty good for first ~40mi....tried to up the power for last ~15mi to 225ish (85%) but the legs didn't have it...gave it ago for ~22min but then made an executive decision that this may cost my run and decided to cut it back and try to target 210-215 (~80%) again. Legs didn't want any of it. Power faded quite a bit for the last ~15mi. RPE was high and I didn't want to risk pushing it higher to hit power numbers. The race is 70.3mi not 57.2mi.

TSS was low (170.7) but subsequently was able to put together a great run.

Wind wasn't too bad along either lake but was strong when b/t the lake at a higher elevation. On the way over you to Cayuga Lake you had a strong tailwind...held 26+mph for over 20min. Of course that meant headwind (along with some climbing) on the way back over to Geneva Lake...16mph for over 20min.

Being this was a one loop course with no OABs, I didn't get to see any of our group out there.

EQUIPMENT:
compact w/ 11-23 (perfect)
Hed Jet 60 on front
disk cover on rear

NUTRITION:
~950 cal of SE/HG mix (~22oz)
Drink water to thirst; ~26-30oz
Endurolyte @ 0:45, 1:30, 2:15

I executed my plan for as long as I could. Need to do more med to long rides in training I suppose. One long ride per week isn't enough if I want to seriously improve.

AG: 15th
OA: 120th

I had started my 305 late in the bike so it would have the satellite when I startd the run. Fumbled getting the watch on in T2 so that cost me a few seconds. Besides that I used T2 as a mental regroup as my legs were beat at the end of the ride. I actually cleaned up my T-area a bit...putting my swim stuff together as it was on my run stuff.

Wiped off shoes on towel. Put socks and shoes on. Grabbed flask and number and ran out.

Anyways, I prob took 15-20s extra but I just needed the quick mental break.

Hussle.

I was unsure how I'd run based on how I felt off the bike. Was happy when I first looked down to see I was running in my targeted 7:20-7:30/mi pace. Kept it steady for the first 2+ miles before Brad caught me. Running and chatting with him really helped me settle in and the time flew by until ~mile 6.5 where Brad gave it a go.

By that point I was in a good rhythm and ran with one other guy most of the way. I got to see k around mile 11 and she was looking strong. Nate caught me my surprise at ~mile 12 and told me brad was only 300yds ahead of me (which was prob closer to 900yds based on the time gap at the end). I made one final push over the last mile or so as I saw a fellow High Road Cycles teammate up ahead. It was his first ever tri and he had passed me before mile 1 of the run. I finally caught him around 12.8 and tried to get him to jump on but he was spent. Crossed the line just short of a PR but with my fastest half marathon ever.

Had some small blistering issues but nothing that I couldn't just suck it up.

NUTRITION:
Hit of gel @ 2,4,6,8,10 = 225cal
Endurolytes @ 3,7,11

PR'd my half marathon so nothing really.

Found brad at the massage tent. Got a massage within 10min of finishing. Besides that did some stretching and lots of walking around b/t transition area, car, course and food. chatted with Laura's and Nate's parents. Somehow missed Dan and Ally. Cheered on the rest of the group.


I suppose I can always train more or smarter but as far as race day I was happy with my execution.


I liked the race a lot. Great venue, fun atmosphere and fabulous food. Aid stations were stocked too.