Wildflower Triathlon - Long Course - Triathlon1/2 Ironman

The swim was uneventful. I was a row behind the guys in the front staged on the left side and was able to make it to clear water fairly quickly. There was little contact once we got away from the boat ramp area (100 yards). Everything felt fine on the swim however my sighting was not great and my goggles fogged up a little. I found myself not swimming straight especially on the return back - this probably tacked on a little time, but nothing too significant. Once out of the water, the hard part was climbing back up the boat ramp to transition. I swear this race has no flat areas! I was happy with my swim effort.


Maybe push a little harder; sight better and swim straighter.

Trislide + Body Glide rulez! The wetsuit came off really fast. Not sure why T1 took so long however I did not really run in my bike shoes to the mount line - it was more of a trot. Also, my bike was on the way other end of the Swim exit. My heart rate was also fairly high from running up the boat ramp. I just wanted to bring it down prior to jumping on the bike.

Get the rocks off my feet before putting on my bike shoes. Little sandlike pebbles over 56 miles does not feel good! Lesson learned.

I felt really good on the bike and was very cautious on the the climbs as not to go too much over my threshold watts. Based on the power data, I think this was a well executed ride with an IF at .82 and NP at 220. I monitored the climbs and hammered the flats and downhills.

There are two things that I felt were limiters during the ride: my lower back and nutrition. I have structural issues with my lower back and it is something that I am accustomed to dealing with although it does create some discomfort while riding. Some days more than others. I do all the necessary stretching, icing, TP therapy, etc but have yet to get rid of 100% the discomfort. Need to do more core work!

From a nutrition standpoint, I had my aero bottle filled with water, and two other bottles filled with a Cytomax/Carbo Pro solution - about 400 calories per bottle. I sweat alot and typically get hungry on the bike. I ended up going through two or three (can't remember - need to pay more attention) aero bottles full of water and one 20 oz bottle of the Cyto/Carbo Pro mix. I made the concentration (taste) too strong and didn't even touch the other bottle of Cyto/Carbo Pro. I also consumed one packet of Gel Shots at the beginning of the ride. To supplement my sodium, I took one to two Endurolytes per hour (again, I was not diligent enough to really pay attention to the timing and quantity).

At the end of the ride around mile 48, just after Nasty Grade and the Polar Heart Rate Hill, I felt my legs cramping up a little (quads and hamstrings, and hip flexors). This became more evident in transition when I tried putting on my running shoes. My cardiovascular system was fine, but my muscles were pissed!

1) Leave my bike shoes on versus a bare foot dismount. The road was really rough and hurt the balls of my feet.

2) Dial in my nutrition and pay more attention to my calorie/salt intake

Legs started cramping; re-applied chamois butt'r

By the time I got to the run, I knew I was in for a tough day. My legs were cramping up and I hadn't even gotten out of T2. Right out of T2 you have to climb several steep stairs to get to the run course followed by a few rollers before the trail head picks up. As the run progressed the cramps in the quads got worse, then the hamstrings, then the calves. I would make it to the end of each aid station and take a water and a Gatorade. I also went through 6 Endurolyes during the run as well as 2 Roctane Gels and a Raspberry Hammer gel. I ended up walking most of the hills and various parts of the course to give my cramping muscles a break.

The run course not only challenged me physically but mentally. I was hurting as was most others on the course, but knew I needed to keep going. Stay in the box when you hit the line, why are you here, the one thing, put the pain aside, ask God for strength - these thoughts were going through my head minute by minute just trying to get over the next hill or to the next tree. Each passing landmark was a move in the right direction. Other athletes on the course were so supportive and encouraging - that is one of the reasons I love this sport.

The final stretch was a long descent down Lynch Hill. I did my best to put all the pain aside and cruise through the finish line with a big smile on my face.

Nutrition on the bike to prepare for the run; Run Hills

Mostly my nutrition


Tri Cal put on a great event and Festival - WF is all about the experience not just the race!