Pre-Race 

	Goal Time	Pacing Strategy	Nutrition Strategy	Mental Strategy
Breakfast			oatmeal fresh fruit
Pre-Race
Swim	50	consistent		water will be on the warm side for a wet suit
T1	5 minutes	everything in order	sweet potatoes and fig bar
Bike	3:30		keep hydrated stop at mile 30 for a snack
T2
Run	130 minutes	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.

Results

Finish: 6:45:41 / 18th:42 finishers in 60-64 (Time/place)

Splits:

Swim (1.4ml): 39:53 /16

T1:    8:21

Bike: 3:27   / 23

T2:    8:24

Run: 2:22:05  /8

Gear

Swim

Gear: Roka Maverick long wetsuit, tri suit, Speedo goggles.

Bike

Speed Concept 7.5, torpedo bottle, seat bag, Shimano shoes w/ XT clips, POC race day helmet

Run

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!