Delaware Diamondman Triathlon - Triathlon1/2 Ironman

I really struggled with getting into my groove and I figured I didn't warm up until starting the return leg. The start wasn't bad as far as elbows and feet, but I couldn't get going it seemed. It's one thing to do 1.2 miles in the pool in 35 minutes, but the straight open-water gives me troubles with swimming consistently. Sighting was no problem.

I need to work on long distance open water swims where I don't have a wall to push off of every 25 yards. Maybe increase my swim distances in the pool or add long days in the pool on my "off" days.

I felt like I took a while getting my bike gear on, but I guess 2.5 minutes isn't too bad. Not much trouble getting my wetsuit off and I think wearing my Chaco sandals was a good idea for the swim to transition area run as they went on pretty quickly.

I think I need to bring a second towel to stand on in front of the bike because with another bike next door, I didn't have room to stand adjacent to my bike and put my shoes on. All in all, a pretty good T1.

I was pleased with my bike performance. My goal was to go under 3 hours for the bike and I beat that by about 10 minutes. I could definitely feel myself slowing down after the turnaround and it became more and more difficult to maintain 20+ MPH, but I still felt good. The second climb of the bridge was a little bit of a bear, but doable. Only a mile to the summit! Turns were well supported as was traffic control. Traffic was minimal on the other side of the canal. Wind was minimal even on the coastal areas. A good ride.

I need to work on my cornering as I slow down too much when turning. I also need to work on my bike position because my back really starts to ache after a while. Access to GU can also deal with some improvement. As for speed and endurance, further training will do nothing but improve those.

Almost busted my ass at the dismount. Just sort of clumsy getting off the bike after 56 miles. Transition was pretty good though with changing into run gear.

Not much. Seems like my layout was pretty good and I didn't forget anything.

I was disappointed with my run performance, but after 56 miles on the bike, it was to be somewhat expected. I had a steady pace until about mile 8 when I bonked. Had to walk some of the water stations, hills, and other areas where I felt pretty beat. Had calf trouble too and my left calf charley horsed entering the campground loop. Was able to suck it up and finish pretty strong.

I really need to work on some long distance bricks to build my post-bike run endurance. That was a big drawback in that I was pretty well done in with 5+ miles left to run. Also, work on strengthening my legs so that I don't have the muscle problems.

Continue to walk and not sit down. Some stretching. Had some ginger all and potato chips.


Swim and run endurance were the big factors. Getting into a consistent groove early in the swim and staying strong for the run.


Overall, I'm pretty happy with my first HIM. Some things to work on and some things that will come along as a natural part of continuing to train. Good day with good support. A fun race that I will enter again.