|Goal Time||Pacing Strategy||Nutrition Strategy||Mental Strategy|
|Breakfast||oatmeal fresh fruit|
|consistent||water will be on the warm side for a wet suit|
|everything in order||sweet potatoes and fig bar|
|keep hydrated stop at mile 30 for a snack|
|start slow and keep pace beginning mile 3 push at mile 9||keep hydrated carry skraitch||hang on|
|Post-Race||hotel room in downtown|
Triathlon Report, 5/22/2022
70.3 Ironman, Chattanooga TN, W60-64: 42
Circumstances of the day felt very warm and humid. Because I was slow getting into the water (an hour after the start) it was even warmer. Temp @ Start 75F, Finish 90F, water 73. The water felt very warm and I was overheated once on the bike it was better. The run was brutally hot.
Finish: 6:45:41 / 18th:42 finishers in 60-64 (Time/place)
Swim (1.4ml): 39:53 /16
Bike: 3:27 / 23
Run: 2:22:05 /8
Gear: Roka Maverick long wetsuit, tri suit, Speedo goggles.
Speed Concept 7.5, torpedo bottle, seat bag, Shimano shoes w/ XT clips, POC race day helmet
Shoes Hoka Rincon 3, toe socks
Changes for next event: Backpack/duffel for my staging, 2x bottle cage. Check into the event earlier if possible. I had a 1:00 check-in on Saturday.
What did I learn: I would like a bottle cage to be able to hold bottles given at aid stations. I was glad I had brought my own gel cubes.
What worked well: My bike, my kit, my nutrition,
What are you proud of: I finished strong. I felt I was the only one running the last several miles.
What didn’t go well: The bottle on my bike with a straw was funky and I couldn’t refill it without
Stopping. I am still really slow at transitioning.
How well did you respond? I thought I responded well. The rain held off and it was just really
not and humid. I took ice and walked each aid station for water and sometimes nutrition.
What are areas for growth? I definitely could speed up my transitions. I need to work on open
water swims and okina
What were your thoughts and feelings during the race? I thought it was tun and how much I
enjoy events like this. I wanted to be conservative so I could finish successfully
What was or was not effective about your mental game? I think my mental game Is good.
How did your pre-race planning help or hinder you? I did my best to follow my program and
likely will not travel for a month leading up to an event, it worked out fine but it was not ideal. I definitley like a hotel room the night before and after to stretch out.
What was your fueling and hydration strategy? Did it work? I ate a big bowl of oatmeal and
granola when I got up with a banana and coffee so I was able to do my morning business.
I filled my bike bottle with skraitch in the am and once on the bike I finished that before my first aid station at mile 15 there I took a water bottle and drank most of it keeping it in my back
pocket. I also ate a banana, mile 30 I took a fig bar ad half banana and a bottle of Gatorade at
full strength which was way too sweet. I ate my gels and the at mile 45 took a water bottle and
fig bar which I did not eat the fig bar nor drank much of the water. At the transition I emptied
my pockets and during the run took water and sometimes Gatorade mixed. I had coke at two stops and an orange and bananas. I stopped to pee just after mile 10 which reinforced I was hydrated.
All in all I am pretty happy. A little sunburned this am.
Thank you Wendy!
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