My goal was to simply run this segment slow, conserving as much energy as possible and keep heart rate low.

The distance from T1 to the bike mount was pretty long. I chose not to attach my shoes to the bike, but to put them on in T1. Took a big swig of accelerade from my transition bottle and I was off.

Tried to stay in a low heart rate zone, favoring a lower gear with a higher cadence. Did much of the race in my smaller chain ring. Had some issues with a noisy clicking in my bottom bracket, had Tri-speed mechanic inspect the bottom bracket and crank assembly around mile 15. Had to also stop once due to over-hydration. Nutrition - consumed 48 0z accelerade, 2 oz Hammer Gel, 1.5 power bars, and approx 16 oz gatorade over the course of the 3 hour ride.

A more regimented nutrition schedule. I found myself eating when I felt like it, and had a few periods where I felt like I was running down. I could have probably avoided that by eating more calories earlier on the bike segment.

Had some problems here. From the dismount point to the rack I had to walk, did not have the energy to really run much. Then my race number ripped off my number belt and I fooled around trying to re-attach it for longer than I should have. Otherwise, bike shoes off/running shoes on went well, strapped on my fuel belt and I was off to the run.

Goal was to run at all times but allow a brief walk at every water stop (they had them every mile). Though I went slow (note my 'bistering' 10:42 pace!) I was pleased that I was able to stick to the goal of not walking. Plenty of others walked. First lap went fairly well, I was under a 10 min mile pace. Second lap I slowed considerably and it became a survival effort. My hamstrings were toast! But I can say that I never considered stopping and walking and I felt that I finished strong. I consumed about 30 oz Accelerade and 4 Gu gel packs during the run, plus alternated water/gatorade at the aid stations along the way. Had some minor stomach cramping issues and temporarily went to a water-only regiment around miles 3-5.

Immediately drank 32 0z of Endurox R4, walked around for a while, found a hot shower facility at the campground, grabbed a box lunch and headed home.


Overall aerobic endurance.


Piranha sports puts on a good race. Volunteer support was good. Police support on the roads was very good. Plenty of aid stations and supplies. I saw no problems. The cancellation of the swim was totally out of the control of the RD so I have no complaints.

My goal for the 1/2 IM triathlon was to finish under 6 hours. I estimated my swim time for the 1.2 mile swim to be about 30 minutes or less. By replacing the swim with a 5 mile run, this added approx 15 minutes to my overall time, so I feel pretty confident that I would have finished well under 6 hours in a 1/2 IM triathlon in which there was a swim portion.

Another goal of this race was to gain experience in a long-course triathlon and to actually execute my nutritional strategy I've been practicing during training. Overall, this went well.