2025 Ironman Boulder 70.3 Race Report (Andrew)
What did you learn?
- I have the fitness and endurance to push harder than I thought. Looking back, I believe I could have gone faster in all three disciplines, especially knowing how strong I felt throughout most of the day. The race taught me that my body was more prepared than my mind gave it credit for.
What worked well?
- I think not paying attention to the time helped a lot and kept me focused on the present moment.
- My swim preparation paid off. I entered the race nervous about the swim but executed exactly as planned.
- Nutrition and hydration were excellent from start to finish. I stayed on schedule and never fell behind on fueling.
- Pacing was consistent throughout the day. I never felt like I was digging myself into a hole early.
- I stayed calm when things got uncomfortable and focused on one mile at a time rather than panicking.
What are you proud of?
- Crossing that finish line in 6:17 and shattering my goal of under 7hrs. I got a little emotional when I crossed the finish line realizing all the work over the past 9 months had paid off.
- Sticking to my nutrition plan. I didn’t miss a beat when it came to hydration and fueling.
- Most of all, I’m proud of the swim. The water was choppy, I took a few kicks to the face early, and there was plenty of contact. And I never stopped to rest and never switched strokes. For someone who started this journey with significant swim anxiety, finishing 37th in my age group on the swim was something I’m extremely proud of.
What didn’t go well?
- My IT band/knee issues started creeping in midway through the bike and became increasingly painful during the run. The hamstring discomfort I’ve experienced in training this past month also resurfaced during the run. Those issues prevented me from running as aggressively as I would have liked.
- T1 was also slower than expected because the barefoot run across the parking lot was tough on my feet.
How well did you respond to things that weren’t in your control? (e.g., weather)
- I was drinking lots of fluids race morning, so halfway through the swim I went pee in my wetsuit. No shame there and better to get that out of the way while in the water lol.
- Wind was coming from the North, so that headwind made the first half of the bike course challenging since it’s mostly uphill. I didn’t over due it and then took advantage of the tailwind on the back half of the course.
- Very well. The run was hotter than I expected, and the lack of shade made things challenging after mile 4. Instead of fighting it, I adjusted my pace and focused on cooling strategies. Stopping at every aid station for water, electrolytes, and ice helped me stay in control and avoid dehydration. I was able to keep moving forward despite all the discomfort.
What are areas for growth?
- I can improve in all three disciplines, but I believe the biggest opportunity is on the run. Improving my run durability and speed would allow me to make up significant time in future 70.3 races. I’d also like to continue building bike strength so I can arrive at the run with fresher legs.
What were your thoughts and feelings during the race?
- This isn’t as hard as I made it out to be in my head. The training plan and coaching is paying off!
- Before the swim, I was extremely nervous and intimidated by the crowd and close contact in the water. After making it to the halfway point of the swim, I knew I was going to finish strong. From there, my confidence continued to grow throughout the day.
What was or was not effective about your mental game?
- Imposter syndrome hit hard on race morning, especially regarding the swim. Looking around at experienced athletes made me question whether I belonged there. Once the race started, I settled in and trusted my training. Focusing on the process instead of the outcome helped me stay composed..
How did your pre-race planning help or hinder you?
- It helped tremendously. Having a detailed race plan removed a lot of stress and uncertainty. My nutrition strategy, breakfast plan, gear setup, and race-week preparation allowed me to focus on executing instead of making decisions on race day.
- The Zoom call we had a few days before the race also calmed a lot of my nerves. Very appreciative you made the time to chat with me beforehand.
What was your fueling and hydration strategy? Did it work?
- Yes, it worked extremely well. I hit my fueling and hydration targets throughout the race and never experienced cramping, bonking, or dehydration. Even during the hotter run conditions, I felt perfectly fueled and in control.
What were the circumstances of the day (weather, terrain, competition, etc.)?
- The weather was nearly ideal for a triathlon race. Temperatures started in the mid-60s and climbed into the mid-70s by the afternoon. There was very little cloud cover, a little windy but not extreme, and almost no shade on the run course.
- The field consisted of approximately 1,600 athletes, creating a crowded and physical swim environment. The water was choppy at times, especially early in the swim and I swallowed a mouthful of water a few times. The run course became increasingly challenging as temperatures rose and sun exposure increased.
