Ironman 70.3 Augusta - Triathlon1/2 Ironman

When I got in the water before the start my jitters were gone. I floated about 20 feet away from the pier to get a little closer to the start line. I also tried to stay more to the right since I knew the better current was there. Although I did have some contact with other swimmers most of it was from people grabbing my feet. I swam consistent and strong trying not to overdo it. I focused on good gliding and then later realized that I wasnt quite getting 100% of my pull and was missing the last part of the pull. I corrected that. Several times I felt myself in a better current and was really moving. After about 8 mins of the swim I was swimming with no real issues of people around me. Funny how a race of 3400 people has less issues with swimmer contact than all of the sprints I have done. I exited the water and was able to jog to T1 with no real issues with heart rate. I even passed a number of people coming out of the water.

My sighting was very good in this one after looking at my garmin data on the map. I was almost a perfect straight line.

Nothing. Just work on getting faster in the swim. Dont forget to get the full stroke on the swim.

I was able to jog to transition and passed alot of people to do that. I came out of the water and got my wetsuit down to my waist. When I got into transition the wetsuit strippers were there and I laid on my back and let one help me. It came off very quick. My rack location was nearby. I didnt step into my shoes as I normally do but picked them up to put them on, not sure why. Mental mistake but it didnt cost me but 15 seconds or so. I got my bike out of transition fairly quick, mounted and took off.

Dont pick the bike shoes up. Step into them.

First of all my power meter wasn't working despite all our efforts to get it working so my bike was based solely on perceived effort and heart rate. I only used the power meter to show me heart rate.

I started out the first 5 mins in the small chain ring and tried to keep it moderately easy on the effort so my heart rate could adjust. I opened it up some then and moved into my big ring when the course called for it. I felt as though I was going pretty fast. I felt like I may be pushing the pace a little too much and I backed off some in this section but still was keeping a good pace.

At around mile 17-18 where the bigger rolling hills started I tried to ease back off some more since hills are my weakness. As is my habit I go fast downhill and slow down on the uphills trying not to push my legs too hard. This bascially was my mode of operation from mile 17 through 49. Pushing the downhills and flats and keeping it medium hard on the uphills.

When I got to the last 7 miles which I knew were fast I got caught up in a big group of cylists that were basically a rolling road block. I couldnt hit the speeds I was capable of and planned on hitting there. I got angry and said a few words at some of them. The problem was mostly people riding in the middle to left who werent passing. I passed the biggest group by going into the left lane briefly even though I really didnt want to. I just had no choice.

Coming into transition. I got my shoes undone and my feet on top a little early so I wouldnt be doing that where the train tracks were. I got off the bike and ran into transtion with the bike.

I feel I may have pushed a little too hard on the bike. Although it was a very good effort on the bike my run was not that good and I think my bike was a contributing factor. Average heart rate was 151 and probably should have been closer to 148.

I got my feet on top of the shoes ealry due to the turns and the train tracks. That went smoothly. I stopped, dismounted and ran the bike into transition. The change into run went pretty good but I wish later I had changed socks.

Change socks to make sure my feet were dry as possible.

Came off the bike feeling pretty good but had to remind myelf to to take my pace down a notch. I felt pretty decent and went into a 9:30ish pace but noticed my heart rate was around 161. Normally for that pace my heart rate is in the 140's to low 150's. I decided to slow down some and give my heart rate time to adjust. I was also experiencing some GI discomfort right below the sternum. The hammer gel started tasting bad and I decided to go to using gatorade and water after about 5 miles.

At around mile 4 or 5 one of the aid station workers decideed to splash me with sponge water when I asked for extra sponge. He didnt mean anything by it but he got my feet really wet. At mile 7 I decided to take my shoes off and remove my socks because I felt like I was getting a blister. I think it was the wet feet and perhaps some debris from not changing my socks after the bike like I planned. I threw the socks away and ran without socks after that. I don't think it helped much since I still got blisters.

After my legs started hurting about halfway through. I did alot of run for a bit / walk for a bit after that. I also started feeling bad in general. If I stopped to walk, my heart rate would drop and I felt better and then I ran for a short while and I repeated that again and again.

Around the last stretch on Broad Street I was getting mad about how I was running and I tried to pick up my pace several times but couldnt manage to hold onto the pace. My heart rate had improved but I was just too fatigued to keep it up. On the last mile (about the time I saw the A3S tent) I decided to just push it as hard as I could despite how bad I felt. I ended up throwing up about a third of a mile before the finish. I didnt have much to throw up but I still had the dry heaves. That actually made me feel better and I then I resumed a cautious but better pace and finished fairly strong.

I took 1 gel early onand took it slowly, started part of another one but threw it away becuase it started tasting bad and went to gatorade and water supplied on the course. Later at a point where I started to feel a little hungry and weak I took one more gel but all at once. That helped that feeling and I felt refreshed briefly.

1. I am not sure it would have made a difference in my overall time but I think I should have held back a little on the bike. My run wouldnt have been so difficult then.

2. I think my nutition in the days leading up to the race could have been better.

3. Make sure that my feet dont get wet from aid stations and splashing water to cool off. Ask the workers not to wet me if it looks like they might.

4. Use gels but take them quicker perhaps within 2 mins or less. Defintelk dont make them last more than 3-4 mins.

Walked about a half mile to the A3S tent and sat down. I drank lots of water.


Pushed too hard on the bike. I am not sure it would have made a huge difference on the overall time but the run would have been better and perhaps less painful.

Perhaps some better nutrition planning as well. I didnt eat as well on Saturday as I should have.

Dont use hammer gel with gatorade. Take the hammer gel quickly.


Only negatives were there were no race officials that I saw on the bike course. They ran out of cups and sponges on the run.