Water temperature was too high, so no wetsuit allowed. I was mentally prepared for it.
The swim was uneventful, Estimated time based on training: 43mins. Actual time: 44:28 mins. Not too far off.

nothn. If i want to get faster, I need to improve technique.

I took my time to get everything ready. Had an energy gel and packed the raisings in my back pocket and off I went. 4mins. Next time I'll do it faster.

be faster. simple

The main objective of the first few Ks was to get my heart rate stabilised. Since I took quite a bit of time on T1 it wasn't difficult to get it stable. I was aiming for a max HR of 160, but I think the majority of the time was aroun 158-162. I was ok with that.

I got into my rythm and it was just like a training day. It was getting very hot so decided not to push harder as I wanted to have a chance to run. The raisins and the drinks with carbs helped a lot.

Good rolling surface the majority of the course, with some rough spots, one very very short hill, the majority was flat.

Estimated time based on training on similar terrain: 3 hrs. Actual: 3:00:58. This included a 2 min bathroom stop!

During my training I tried to spend as much time as I could on the aero bars. I generate more watts when I'm on the aero bars.

Nothing. all went to plan.

at this time it was boiling already, too hot. Had a sip of water, and ready to tackle my first half marathon! T2 Time: 2min:57sec

nothing.

My first half marathon! first time running more than 15K!!

By the time I started the run, I knew I had achieved my goal:

- Finish the race.

I knew I could walk if I wanted to or run if I'd wish so. I had made it. The cutoff was 7hrs 30mins, I knew I had plenty of time to spare.

The weekend prior to the race I had done a 90k bike ride plus a 5k run straight off the bike, but I felt really tired. This time, race day, I still had energy left and the only reason for this had the be the food I took whilst on the bike. What I posted on the forum the week prior to the competition saved me lol.

I felt I had energy left, so I decided to run. The idea with the run was to do a negative split: start slow and improve the pace once you get closer to the end. But one thing I read on the web that got stuck in my head:

You don't choose the pace you'll run at. It chooses you.

I started with an 8min/k pace and wanted to finish with a 5:30min/k, but this was just myself dreaming. I did start with an 8min/k pace but the fastest I went was 7min/k, never lower than that. I could probably have gone faster, but my heart rate was already too high, it was very hot so I decided I'd rather jog and being slow and steady, than trying fast for 2 mins and walk the rest.

So I jogged, stopping twice for bathroom breaks and walking at every aid station. I think the temperature was about 33 degrees and I had never run with this heat. There was ice on every aid station that I put on my hat over my head, inside my tri suit to keep me cool. Heart rate was steady throughout the run, although high. Another key thing I did was not to exceed my heart rate in the bike too much. Sometimes I felt I could've pushed the pedals harder, but knowing I had a long day with high temperature ahead I decided not to.

Overall, I think I walked about 2 ks, including aid station stops. Next time if I want to be stronger on the run, the bike is the key.


nothing.

Lessons Learnt:

1) If you are in a position like me (no running or cycling background), give yourself time to train. I registered on February 27 2014 for a Race in November. This is almost 8 months to train

2) Don't attempt to increase your weekly run Ks too quick. You'll get injured.

3) TrainerRoad + thesufferfest. Do it at least twice a week. Make sure you pick workouts that hurt (120-130% FTP for example). Always do long ride on weekends

4) Get ready to wake up early to train.

5) Position on the bike is very important and money well spent. I got fit with a Retul Bike Fit and improved my wattage and reduced the soreness when riding on the aerobar. Also, cleat position is important so you don't use your calves much (you'll need it on the run)

6) Nutrition. Make sure you eat on the bike. I thought I was fueling myself properly and boy how wrong I was. Luckily I found out about this a week prior to the race.

7) If you finish your bike with a 90% maximum heart rate, There are high chances you won't run. Simple. You simply pushed too high on the bike.

8) There are three legs (swim, bike, run). Don't smash yourself in any of them. You'll pay for the mistake.