Rock 'N RollMan Half Iron Triathlon - Triathlon1/2 Ironman

Swim felt good. Time includes long run up a big hill from beach. Swim time was 33 min per watch; had planned to be out of the water in 32 min so this was right on pace. I felt really good about this swim. Good pace and developed a good rhythm of breathing-stroke-sighting-stroke. Never did catch a decent draft. Caught a pair of feet but the guy started to slow down after about 150 meters. Either I was all over the place or everyone else was. I feel like I sighted well and given that I was 8/38, I am guessing most of the other swimmers were off course.

I'm not sure if I like swimming in a wetsuit. Flotation certainly does help but I feel like it makes my arms more tired than they need to be. I may get a sleeveless top for my DeSoto for next season.

After a long and big hill running up to T1, I found my rack very easily. There is a TON of room in this transition. I pulled off my suit and put on sun screen. Ninja was yelling out splits to me as I grabbed my bike and took off.

Small towel to dry off prior to sunscreen.

Tried to keep my watts between 190 and 200. Given the hills, this was difficult to do. Tried to push the flats (next time I will push the flats up to the very top of Z3) and just let the hills naturally spike the watts.

I am happy with catching a legal draft as I passed, got passed and repassed a few of the same people.

Also happy with water bottle hand offs.

For most of the ride, my right ankle was sore. Torward mile 40, my lower back and neck started to ache a bit.

Very happy with this ride overall though.

Used same nutrition plan from last year. In retrospect, I believe my nutrition needs work. Here is what I used in the race:
* At top of every hour take 1/3 of feed bottle (6 scoops Carbo-pro, 1 scoop Gu2O) followed by water

* At bottom of every hour take 1 gel followed by water
* Water at 15 and 45 minutes with goal to finish 1 bottles per hour

Looking at it again on paper, that gives me 347 calories per hour, 95 mg of sodium, 47 mg of potassium, 0 mg calcium, 0 mg magnesium, and 86 grams of carbs. I'm 150 to 155 lbs. In retrospect I took in too many calories and not enough electrolytes. After speaking with my coach, he believes the same thing.

New nutrition plan will be the following:
1 bottle (1/3 of the bottle every 20 minutes) per hour filled with the following
- water
- 2 scoops endurolytes
- 2 scoops carbo pro

Gel if I need it for hunger pains. This will give me 280 calories, 200 mg sodium, 70 mg of potassium, 100 mg calcium, 50 mg magnesium, and 70 g carbs per hour.

Just your standard T2 here. Grabbed fuel belt, Garmin, hat and sunscreen.

Wheels fell off at mile 3. Major nausua. Run/walk miles 3/4. Walked miles 5/6/7. Some dude made me run with him at mile 8 which was very helpful. At mile 9.6, my stomach finally had enough and I was on all fours puking. 2 differently people asked me if I was ok as they ran by. Once I was up, I felt great and was off and running again.

Almost all of my friends passed me on the run and tried to encourage me. I was very appreciate of that but also knew my stomach was done. I also knew I was not going to DNF. I later told my girls as we ran in together that "sometimes, even when things don't go your way, you have to finish what you start. This day was about that."

Ran across the finish line with my girls. First time doing that and it was pretty special.

New nutrition program prior to Augusta.

Went down to lake and sat in the water for 15 minutes just trying to take the heat off my legs. Ate a little food and helped to pack up the van.


Stomach.


This course is the real deal. It is hard. Like Kona hard. The bike is hilly and the run course is hilly. Not an once of shade on the entire course. I did Gulf Coast and Steelhead and this course takes it to another level. It is truly a test of your fitness, pacing and nutrition; any mistakes and you will pay on this course.

Setup and GA Multisports Production do an outstanding job.