Ochsner 70.3 - Triathlon

Good swim. Arms were really sore during the swim, but I felt good. Kept it nice and easy and still had best 70.3 swim to date. Encouraging.

Just try to stay on course better

Decent T1. 350 yard run to the T area. Had folks there to help remove suit. Went fine.

Terrible bike. I was on the bike an hour longer than I should have been. Strong winds from the south on an East and West bike course. Seriously had a total of 6 miles of tailwind the entire ride. Just calculated that on maps app

Where to start:

Intentionally went easy for the first 30 minutes, assuming that would be about 9 miles out. After 30, I saw I had only gone 6 miles. Not good. But at that point, I was going 90 RPM, and had a Z2 heart rate. I was really torn as to what to do.

I opted to keep with the plan so that I would have fuel for the run. Other years where I've averaged 17 or 18 on the 56 course, I bonked bad on the last 3-6 miles on the run.

But that plan caused me to be on the bike an additional hour. I was super hot, and really sore from being in aero bars for that long. Psychologically I was not in good shape either.

Wish I had been able to take the bike out at home for a longer ride or two to get a sense of what speed I could get with 90 RPM and Z2.

3 1/2 hours of cross winds really didn't help either. I'm thinking I lost 3 or 4 mph because of it.

Any thoughts or suggestions are welcomed

Need to get outside with the new bike and new RPM HRZ plan and see what I can do to best balance between conserving strength and speed

Had to pee a lot at the beginning of the ride. Need to maybe cut back on fluids. Just drink during nutrition.

Was ok transition. Really exhausted mentally and physically after bike

Weird run. Didn't feel that exhausted, but I was mentally really spent after the super long bike. I ran first three miles except for walking a few hills.

Second three miles was 1/3 run, 2/3 walk. Again, mentally spent.

Last half of the race was 1/2 run at a pretty quick pace and 1/2 walk. I'd run between one set of cones, then walk the next. Good strategy.

Felt pretty good at the end of the run. I really think if I hadn't had the extra hour on the bike, I would have had a PB on the run.

Best of all, no cramping what so ever this year. That's a first. And it was pretty hot, and the longest race to date. Better conditioning and salt tablets made all the difference.

Just wish I hadn't blown 60 extra minutes on the bike

Just walked around for about 25 minutes and then got on the shuttle back to T1


Too long on the #@$% bike


Nutrition went really well for this race. Loaded up properly on carbs for 48 hours prior. Had a very well though out plan for nutrition during race.

Salt tablets made all the difference.

Very bummed about the bike and what that did for the run.

Keep wondering how much worse it would have been if I hadn't put in the hours I did. Just wanted better results for all the work done.