Top bottle: 400

• 180 cals of ucan.
• 220 cals of malto.
• 2 squeezes of salts.

Aero bottle: 500+

• 250 cals of ucan
• 250 cals of malto
• 2 squeezes of salts.

Secret Goals (the ones that try to sabotage your race):

• 1:05 on the swim. But I’m good with missing it.
• 5:00 on the bike. There is no  reason for this. Best bike split is saying a 5:25 is reasonable and that does not even take into account the heat. I normally beat BBS by a few minutes but just remember Louisville, I had a higher FTP and did not get 5:00 and that had less climbing that this course.
• Run under 3:45. I’d like it to be 3:30 but the fitness is just not there and the heat will be eating everyone up. It really should be 100 out there for part of the run.

My real goal:

• Qualify for Kona.

What is my plan to achieve my goal?

• Swim
  • Take it slightly easier on the swim, particularly the first 3 buoys, it is going to be a long day.
  • See some fish.
  • Think nice even run for the shore portion, it is not about gaining places. It is about managing the heart rate.
• Bike - follow the HR - 145
  • Relax on the bike.
  • Holding back on power but lean into to aero.
  • Bike has everything I need for mechanicals.
  • Take it easy on the hills, you have a 25 in back, so it’ll be a little grinding to get up the hill.
  • Grab gatorade and Marten 100 caffeinated gets. May need to stop for that.
• Run - follow the HR - 149
  • Even a whole minute dousing with sunscreen is worth it.
  • Walk just the very first aid station in the first half of the race.
  • Ice in the hat, the sleeves, the tri-suit.
  • Yes hold the speed down for the first 3 miles.
  • Don’t worry about cramps, it’s been a long time and they always go away.
  • Stay cool.
  • Remember leg speed on the downhills.
  • Caffeine whenever.
  • You can add coke in halfway.

Post Race!

Wow that was hot. I’m not quite in as good a shape as I thought. I need to work the core strength more. I need to strengthen the hips. I need to work on calf flexibility to make the ankles better. I need to figure out a way to add salts in hot runs. Stomach shutdown some in the heat.

What worked:

• Arm coolers
• Tons of sunscreen in the house, again pre race, again coming out of the water, again after the bike.
• On course nutrition
• Ice in arm coolers, ice in suit, ice in hat, chewing and swallowing ice.
• Getting wet all the time
• The shoes and socks got soaked but no blisters.

What I need to fix:

• Some sort of rubbing/severe chafing on the right ankle.

Race Report:

I waited too long to write this up but here goes. It was hot. I qualified for Kona. I went faster on the beginning of the bike than I though I would and slower on the back half. I did better with running in crazy heat. The ways to try to cool myself worked.

• full
• Race Plan