General Discussion Race Reports! » Ironman 70.3 Vietnam Rss Feed  
Moderators: k9car363, alicefoeller Reply

Ironman 70.3 Vietnam - Triathlon1/2 Ironman

View Member's Race Log View other race reports
Da Nang, Da Nang
36C / 97F
Total Time = 7h 26m 39s
Overall Rank = 616/941
Age Group = 45-49
Age Group Rank = 66/106
Event warmup:

A short swim of about 500m.
  • 28m 56s
  • 1900 meters
  • 01m 31s / 100 meters

The swim was good. More training would have helped but it was only a little slower than half my full iron swim time with a wetsuit.
What would you do differently?:

More training. I'd like to be able to cruise at about 1:25/100.
Transition 1
  • 11m

T1 was atrociously slow. There was a long solid run up from the water but I still need to work on this aspect of my race.
What would you do differently?:

Take less time.
  • 3h 23m 23s
  • 90 kms
  • 26.55 km/hr

The bike started very well. I was sitting on an average of around 30km/h even with the head and crosswinds. But near the start of my third lap the wind picked up substantially and I slowed down to an average of about 23km/h. This picked up to 24 for the last 20km but the damage was done.

I was on target for a time close to 3 hours but did 3h 23m. However it was still a PB by 11m 35s.
What would you do differently?:

I need to train more.
Transition 2
  • 10m 52s

There was a long run into transition due to the way it was set up but this was another atrocious transition.

Part of the problem was my garmin. I stopped it at the end of the bike and cleared it but when I tried to select run I locked it. I couldn't remember how to unlock the keys and in the end turned it off and on again.

This delay cost me a PB overall.
  • 3h 12m 28s
  • 21.1 kms
  • 09m 07s  min/km

My run started very well with an average pace well under 9m/km even as I dealt with severe quad cramps. I was on a 2/1 jog/walk cycle.

The further I got into the run the more the heat started to hit me. It was 36C but above the road where we were running it was 40C-45C. My average pace gradually dropped away and I went from being on target for 2h 50m to doing 3h 12m.

I now know I should have been putting ice in my hat at every aid station, not just one of them. That may have helped keep my pace up but you live and learn and the extreme heat made finishing more satisfying.
What would you do differently?:

I would use ice much more to stay cool.
Post race
Event comments:

This was the first year and I expected there to be a lot of problems but there were only a few relatively small ones and one potentially dangerous one. I expect these will be dealt with for next year.

Last updated: 2015-04-17 12:00 AM
00:28:56 | 1900 meters | 01m 31s / 100meters
Age Group: 1/106
Overall: 26/941
Performance: Good
Suit: tri-suit
Course: The course was a single lap rectangle. We swam out from the beach 300m and turned left. Then we swam another 300m, turned right then 50m, turned right and swam 600m, turned right and swam 50m, turned left and swam 300m back to shore. The course was well marked but I was in the third wave and had the second wave swimmers to navigate off as I passed them.
Start type: Run Plus:
Water temp: 27C / 81F Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 11:00
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:23:23 | 90 kms | 26.55 km/hr
Age Group: 0/106
Overall: 0/941
Performance: Good
Wind: Headwind
Course: The course was out to just past a large bridge then three 19.2km laps of a section of highway before returning.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Below average
Race pace: Comfortable Drinks: Just right
Time: 10:52
Overall: Bad
Riding w/ feet on shoes Good
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
03:12:28 | 21.1 kms | 09m 07s  min/km
Age Group: 0/106
Overall: 0/941
Performance: Good
Course: The course was part of the bike course. A simple out and back run on a bitumen road completely exposed to the midday sun.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2015-05-19 2:29 AM

User image


, Western Australia
Subject: Ironman 70.3 Vietnam

2015-05-19 3:43 AM
in reply to: #5116541

User image

Eugene, Oregon
Bronze member
Subject: RE: Ironman 70.3 Vietnam
Congrats on your survival and awesome swim (and to Yanti for her finish)! Yep, run was an absolute death march. It doesn't surprise me to see temps of 40-45 on the road with pavement absorbing heat and heat being reflected back from the ocean and sand. I know when I checked the thermometer on my bike computer (which usually matches up well with Yahoo current weather and my home thermometer) at the end of the bike leg (around 10:40 for me) it already said 35 degrees, and I know it must have heated up more over the next few hours. Ugh. Don't know what possessed them to put the race in May--our hottest month of the year. It might not be January!
2015-05-19 2:44 PM
in reply to: #5116541

User image

Rio Rancho, NM
Subject: RE: Ironman 70.3 Vietnam

Great job and congrats on the PR!  I accidentally locked my garmin recently as well. Pain in the azz!

Great job finishing, you fishy you

2015-05-20 1:52 PM
in reply to: #5116541

User image

Subject: RE: Ironman 70.3 Vietnam

Nice race, Kingsley, congrats!

General Discussion-> Race Reports!
General Discussion Race Reports! » Ironman 70.3 Vietnam Rss Feed  

IM Vietnam 70.3

Started by Hot Runner
Views: 2576 Posts: 5

2015-05-29 9:05 AM robertChiefsFan

Vietnam International Triathlon

Started by Hot Runner
Views: 1537 Posts: 3

2011-09-11 2:59 PM KansasMom

Hoi An Vietnam International Triathlon

Started by IndoBecky
Views: 1133 Posts: 2

2011-03-03 2:23 AM minicar

Hoi An Vietnam International Triathlon

Started by matthewwise
Views: 1095 Posts: 1

2010-09-15 7:02 AM matthewwise

Vietnam Veterans Memorial Run

Started by mattwilley
Views: 847 Posts: 4

2006-05-21 7:41 PM kleinrider
date : March 28, 2012
author : packetron
comments : 4
My personal experience to complete the Ironman 70.3
date : October 8, 2009
author : brianyanowski
comments : 2
Some mistakes I made during the Hawaii Ironman 70.3. Don't be caught out on the course not knowing how or not having the equipment to change a flat tire.
date : July 1, 2009
author : mrmarkcole
comments : 37
Or why an Ironman 70.3 may not be your best choice for your first triathlon.
date : August 21, 2008
author : TriChica
comments : 8
I thought of all the times I didn’t attempt something I wanted to do because I was too afraid of trying something new or of failing completely.
date : August 21, 2008
author : vm354
comments : 1
How Pilates training helped a wanna-be triathlete realize the goal of completing a half-Ironman, Ironman 70.3 Rhode Island.
date : January 1, 2008
author : jgosse66
comments : 0
Here is my five step plan for getting mentally prepared for next year’s Ironman Newfoundland 70.3, or any other race that you may have.
date : October 4, 2007
author : jgosse66
comments : 0
It was the morning of Ironman Newfoundland 70.3, I felt queasy. I didn't want to eat or drink anything. I had a full blown case of the pre-race HEEBEE GEEBEES.
date : June 6, 2006
author : Ingrid Loos
comments : 4
A bad race left me smoldering, but time and a gentle breeze ignited my passion to race again.