Muncie 70.3 Race Report

Going into this race I had 2 goals:
1.    Top 5 Age Group spot 
2.    Break 4:30

Swim: 34:23 (64^th Overall)

It was a hot day, but conditions were ideal for racing. I did not have the swim I wanted (going a little off course), but overall I was happy considering I raced without a wetsuit. The water was 79 degrees and felt great.

T1: 2:16

This transition was almost a ¼ mile and uphill. The importance of having race experience was paramount here.  I took what I learned from my slow transitions in the QC sprint tri and applied it to this race. First, I held back the last 100 yards of the swim to catch my breath before exiting the water. Instead of sprinting for a better swim time, I saved my energy for the transition run. I may have lost a few seconds on my swim, but I saved many more using my feet. I also learned how to do a flying mount and my time savings showed.

Bike: 2:23:40 (56^th Overall)

I knew this course was going to be flat and fast, but I didn’t anticipate holding 23.3 mph! I held a faster pace than the QC sprint tri AND it was for 56 miles.  It was a very hot day, and I knew I would struggle to take in enough fluids. I took 2 large drinks of water/Gatorade every 10 minutes and salt and shot blocks every 20.  I also skipped 2 aid stations to save more time.  As I was nearing the last 15 miles, my girlfriend told me to punch it if I wanted to stay in contention for an AG award. I was a little concerned about saving enough for the run, but I took her advice and pushed that last 15.

T2: 1:44

Again, transitions were something I really wanted to focus on after my QC results. I struggled to pull my foot over the top tube of my bike last time, so I drilled new holes into my nutrition box and shifted it forward to help me clear it. I also transitioned my base salt to my jersey pocket while still on the bike to avoid picking up an extra item.  Overall, my 2 transitions were nearly the fastest in the race.

Run: 1:28:28 (15^th Overall)

Typically my strongest of the 3 disciplines, I still wasn’t sure how I would handle the heat and that last push on the bike. Out of transition, I was 5 minutes back from 5th place and at 3 hours and 2 minutes of race time. I started pacing out at a 6:40 (1:28) in hopes of catching 5th and breaking that 4:30. Thanks to aid stations every mile and the best volunteers, I was getting sponges, ice, Gatorade and plenty of water as I cruised through each one. I admired Patrick Lange’s ability to not break stride during his 2:40 Kona marathon, and strived to be as efficient.  With 6.5 miles to go, I was still 4 minutes back and my pace was starting to slip. I held a 6:41 on the way out and hoped to hold on for a 1:30 half marathon. I hugged every tree line to stay in the shade and did my best to relax and hold form.

Finish: 4:30:31

As I gritted my way through the finish, I couldn’t even see the clock. After catching my breath, I found my supporters and they told me I took 5th in AG. Because of the rolling start, I still could have been bumped. I refreshed the Ironman App every minute for the next half hour just to be sure. Attending the awards ceremony, my time held up and I took 5th in my Age Group and 25th overall. I also qualified for 70.3 worlds in New Zealand because a slot rolled down, but I had to decline =)

Key takeaways:

Trusting and executing my race plan led to a very successful race.
None of my individual race splits were in the top 5 for my AG, but my transitions and well roundedness in all 3 still earned me 5th.

Feedback from my support crew during the race gave me the insight I needed to execute the plan.
Based on pacing and hitting that top 5, I have more confidence in my ability to qualify for Kona some day.