Ironman 70.3 East London 2017

[IceCreamMan]

Where dies ine get the results?

I was tracking athletes on Ironman.com. Results were there.

[fanievb]

Where dies ine get the results?

http://eu.ironman.com/triathlon/events/emea/ironman-70.3/south-africa/results.aspx#axzz4XAhaZaCE

[shaper]

My post race summary.

 

This was more of a fact finding race for me as 3 weeks ago was diagnosed pre-diabetic and have been on a low carb high protein diet since with my dietitian advising a periodic carbo intake for racing on a much reduced quantity to previous races and with the addition of whey protein intake during the race.

 

So whilst racing, I was not pushing as hard as I know I could as was stepping into the unknown and using it as a fact finding mission in readiness for the full Ironman in April......but racing is racing     

 

Swim seemed to take forever to get going and ended up swimming 43.06min and 2259m (have yet to swim anywhere close to the exact distance and always seems to be 200-300m more).  A bit slower than last year but took it easy as had carbo loaded with sports drink and a gu prior which was my fueling for the first part of the race before the adaption of my supposed fat stores.

 

Bike ride was steady and done just below my power and HR pacing numbers as discussed with my dietitian to conserve carbs and access fat energy, hot and windy and with only carb in my bottle on the outward leg and carb/whey protein on the return leg, I felt strong for the whole ride and could probably have gone a little faster in hindsight.  Still happy with a 3:19hr for this leg which was 2 mins faster than last year.

 

With a top up of a little carb/lot of protein drink at T2 before the run, the better pacing and nutrition paid off I think as had a decent pace and felt comfy for most of the run till the last 5kms where could feel the energy fading, had a sugar spike with a coke which got me home in 2:07hrs a full 15mins faster than last year.

 

Finished in 6:21hrs and am very please the way the race turned out but will have a discussion with my dietitian with the fading toward the end of the run so can fine tune race day nutrition.

 

Tshirt and medal and nice and even the back pack is usable.  A good event as always and an honest test out there!

 

Up next PE... with renewed confidence and less uncertainty over race nutrition

[Beesrib]

well done Shaper!

[IceCreamMan]

My post race summary.

 

This was more of a fact finding race for me as 3 weeks ago was diagnosed pre-diabetic and have been on a low carb high protein diet since with my dietitian advising a periodic carbo intake for racing on a much reduced quantity to previous races and with the addition of whey protein intake during the race.

 

So whilst racing, I was not pushing as hard as I know I could as was stepping into the unknown and using it as a fact finding mission in readiness for the full Ironman in April......but racing is racing     

 

Swim seemed to take forever to get going and ended up swimming 43.06min and 2259m (have yet to swim anywhere close to the exact distance and always seems to be 200-300m more).  A bit slower than last year but took it easy as had carbo loaded with sports drink and a gu prior which was my fueling for the first part of the race before the adaption of my supposed fat stores.

 

Bike ride was steady and done just below my power and HR pacing numbers as discussed with my dietitian to conserve carbs and access fat energy, hot and windy and with only carb in my bottle on the outward leg and carb/whey protein on the return leg, I felt strong for the whole ride and could probably have gone a little faster in hindsight.  Still happy with a 3:19hr for this leg which was 2 mins faster than last year.

 

With a top up of a little carb/lot of protein drink at T2 before the run, the better pacing and nutrition paid off I think as had a decent pace and felt comfy for most of the run till the last 5kms where could feel the energy fading, had a sugar spike with a coke which got me home in 2:07hrs a full 15mins faster than last year.

 

Finished in 6:21hrs and am very please the way the race turned out but will have a discussion with my dietitian with the fading toward the end of the run so can fine tune race day nutrition.

 

Tshirt and medal and nice and even the back pack is usable.  A good event as always and an honest test out there!

 

Up next PE... with renewed confidence and less uncertainty over race nutrition

Nicely done. EL is a great indicator of success at PE in my humble opinion so you well on track for a good result in PE. PE cycle is a doddle compared to EL unless the wind is howling. you pay your money and take your chances I spose.

[_David_]

First Ironman 70.3 done, that was hard work! I underestimated the course and really struggled on the run. Could only manage a 6:45. Must be honest a little nervous about PE.

[FlyingScot]

What an incredible experience...

 

Second triathlon and first 70.3. A lot went wrong, from a faulty wet suit, a puncture and a bee sting on the bike, I still managed to find some kind of rhythm on the bike and on the run. The crowd nailed it, what a great bunch of people. The organisers were on tee and the competitors all brought their A-game.

 

I will be entering for the full Ironman in April - let's do this!

[mon-goose]

well done scot and good luck with the jump up to the full

[IceCreamMan]

First Ironman 70.3 done, that was hard work! I underestimated the course and really struggled on the run. Could only manage a 6:45. Must be honest a little nervous about PE.

Nicely done ...what were your splits?

 

reason I ask is because seriously, the cycle in PE is a doddle compared to EL (except for the hours on a bike) so if you spent more time on the bike than you thought you would don't let it worry you. The bike in EL aalso takes it out of you for the run.

 

Again, imho a 6:45 in EL means you can finish Ironman PE. Keep training and remember PE at lower intensity.

[Cycling Major]

I think this was probably the hardest thing I have ever done in my life - LOL...

It was a very very long first day out, doing an Ironman.

 

Started feeling great in the morning and was ready for the challenge. Had to wait for about an hour because of the mix up in the swimming pens.

 

Had my best swim to date (in terms of m/100m) and managed to get out of the ocean in 42.5min.

 

Ran off to transition and made the biggest mistake of my life. Not putting on sunscreen before the bike.

Jumped on the bike and felt quite strong... Managed a 3h 26m which I was quite happy with considering the climbing we did in the first half of the course...

 

The last hill, back to the venue caught me out a little and I could feel the energy starting to drain.

 

Got back to transitions and I immediately realised that I am in trouble. While running out of T2, I could feel that I have nothing left in the legs and that 21km will come very slowly.  I walked/ran through the entire course ensuring that I take on as much fluids as possible and also ensuring I stayd wet with the water and sponges.

 

The above came with its own issue. I never realised that when your shoes are wet, your feet wil start to cringe up... I ended up with 2 very sore heels at the end of the run.

With everything I was pretty please but the run of 2h33m was a disaster.

 

I constantly had to convince myself and keep my head in he game otherwise I probably would've given up. Managed to get myself home though...!!!

 

Another few problems came to the fore after the race. I spent 4 hours in the ER yesterday as I was quite dehighdrated and had cat 1 burns on my back and arms where the tri-suit is open.

Still feeling pretty crappy today but in the end that medal is quite special...

 

I will definitely have to look at my nutrition and also more brickruns... That, I think, was my biggest issue..

 

All in all it was great to see the awesome organisation of the race and the friendly and helpfull volunteers.

 

Next up... Durban 70.3

[mon-goose]

well done to everyone who took part, even if you didn't finish.

 

I don't know what your personal goals are major but I'd be happy with those times first out. And it sounds like you learnt a lot from the day. Your first race will always be a learning curve and now that you know you can do it you'll be able to focus on making the changes for the next one. Good luck with the training for durban

[banna]

First Ironman 70.3 done, that was hard work! I underestimated the course and really struggled on the run. Could only manage a 6:45. Must be honest a little nervous about PE.

It's good that you're nervous for the full IM, because that'll keep you motivated for the training that still needs to be done.  But don't stress too much. With a 6h45 time in East London (which is a very tough half IM) you will easily finish the full (barring injuries, mechanicals etc). Hang in there boet. It's all worth it! 

[shaper]

I think this was probably the hardest thing I have ever done in my life - LOL...

It was a very very long first day out, doing an Ironman.

 

 

Well done on persevering and finishing, it is not only the physical but mental .... you will learn a lot from this as you progress and do more.  Even us who have done a few still get sunburn.

 

Racing a tri is not all about how fast you go and many go all out on the bike and save nothing for the run, so learn to pace yourself.... plenty of online reading about pacing the cycle leg during a triathlon.... loosing 5 mins on the cycle because of pacing can gain you 20mins on the run!

 

As for wet shoes on the run it happens, you can limit the amount of water by leaning your head forward as you squeeze the sponges, the majority of the excess water will fall on the floor in front of you rather than onto your shoes and what runs down your head and shoulders towards your feet may well evaporate before your shoes.

 

The fourth discipline not discussed much is nutrition and is to make sure you have enough on the bike for the bike and the run.... talking of which how did the new bike go?

 

Durban will be much easier in comparison..... enjoy the suffering, you earned it !!

[_David_]

Nicely done ...what were your splits?

 

reason I ask is because seriously, the cycle in PE is a doddle compared to EL (except for the hours on a bike) so if you spent more time on the bike than you thought you would don't let it worry you. The bike in EL aalso takes it out of you for the run.

 

Again, imho a 6:45 in EL means you can finish Ironman PE. Keep training and remember PE at lower intensity.

 

Swim: 41:29, Bike 3:22:24, Run 2:30:38 

 

Plenty of room for improvement, especially on the run.

 

 

[IceCreamMan]

I think this was probably the hardest thing I have ever done in my life - LOL...

It was a very very long first day out, doing an Ironman.

 

 

Ran off to transition and made the biggest mistake of my life. Not putting on sunscreen before the bike.

well done...an heal up...

 

IF its any consolation we have all done that an paid the price.....at least once. In my case it was an overcast day and completely forgot to put on, of course the sun came out and burnt me, not as seriously as you though.

 

Now, I use those Stuff sunscreen and anti chafe before I get on the bike and carry a spare of each at full IM which I apply halfway. Take no chances.

 

WEll done. Sign up for April...price goes up tomorrow hehe

[IceCreamMan]

Swim: 41:29, Bike 3:22:24, Run 2:30:38 

 

Plenty of room for improvement, especially on the run.

Nothing to worry about with these results. The bike is tough and it affects the run. PE is doable so worry not. Keep training...only 8 weeks of training left realistically. YOu have a good base.