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Posted on 5/1/25 at 6:12 am to Cdawg
The awards ceremony slot allocation was embarrassing. No one was taking Nice slots and eventually Tom got up and said anyone who didn't wear a wetsuit who wants to go to Nice come claim your slot.
I joked and said I give it a week before they go back to having the WC at Kona every year after this embarrassment and turns out I wasn't joking at all
None of the Kona slots rolled down they were all taken by the girls
I joked and said I give it a week before they go back to having the WC at Kona every year after this embarrassment and turns out I wasn't joking at all
None of the Kona slots rolled down they were all taken by the girls
Posted on 5/2/25 at 8:39 pm to goldennugget
Thx for the race report. Awesome job!
Posted on 5/6/25 at 8:57 pm to 13233
Volume is getting there and doesn’t feel too hard on the body which is encouraging. Hit the full bike distance on Sunday and the run today. Also did an Olympic distance a couple weeks ago. Bike speed is still holding me back, the distance feels fine and I can get off the bike and run, just got hold enough power over the ride.
This post was edited on 5/6/25 at 9:05 pm
Posted on 5/6/25 at 9:52 pm to Mingo Was His NameO
Awesome job putting in the work. I think you are going to have a great first race. I bet you may be carrying a little more fatigue in your bike legs than you realize. That’s what sometimes happens with me during a training cycle. It’s not until I get a chance to recover a bit during the taper that I realize just how tired i really was. I bet you are going to have some spring on race day after a slow down in volume. Just don’t go overboard chasing a number on the bike between now and the race. People sometimes leave their best race time in their training doing that sort of thing, especially when their race is only a few weeks away. If you can get off the bike on race day with the legs to drop an 8:40 or better pace on the run, you are going to represent well and finish strong. That’s going to be an amazing feeling coming home.
Posted on 5/6/25 at 9:57 pm to 13233
quote:
I bet you may be carrying a little more fatigue in your bike legs than you realize. That’s what sometimes happens with me during a training cycle.
For sure, it’s just always been about a lack of being able to produce power rather than aerobic fitness for me.
I know for sure I’ll feel better on race day than when I’m putting in 100+ miles a week on the bike plus running and swimming. I’m typically pretty good at pacing myself, but will definitely have to be cognizant of not getting sucked into someone else’s race
Posted on 5/7/25 at 5:57 pm to Mingo Was His NameO
Your legs will be surprisingly strong on race day after a taper and carb load, but be careful because many people take this strong leg feeling too far and over bike
Posted on 5/9/25 at 5:13 pm to Mingo Was His NameO
I forget, what city are you doing?
Posted on 5/11/25 at 9:15 am to goldennugget
Agree with Nug. Don’t burn up run legs on the bike because they feel good after the taper. People with a strong running background will pick off people left and right on the run course if they will just be patient/efficient on the bike. If I am going to push a little harder on the bike than planned, it’s going to be in the second half of the course (probably even the last third of the course) on stretches that I think suit me. If I have it, I push for a few miles. If I don’t, I stick to the plan. I tried to bank time once in a race. It was awful coming down the home stretch.
Posted on 5/11/25 at 2:27 pm to goldennugget
I do have a question regarding weight lifting and starting to train for triathlon 70.3 (my first). Im smaller frame 5’9” and 155lbs. All my life I’ve enjoyed being slightly muscular build. Which through the years I’ve accomplished.
Although, I’m 2 months into training for a triathlon and already seeing weight drop off. Which isn’t necessarily a bad thing and expected. But, I also want to keep a muscular frame.
Shall I just accept the fact I’ll start to lose lbs and be more fit? Prioritize triathlon training longer as time goes on? And not worry so much about weight training.
I guess it’s change and everyone sorta accepts change of routine differently. But wondering if anyone else is in the same boat as myself.
Although, I’m 2 months into training for a triathlon and already seeing weight drop off. Which isn’t necessarily a bad thing and expected. But, I also want to keep a muscular frame.
Shall I just accept the fact I’ll start to lose lbs and be more fit? Prioritize triathlon training longer as time goes on? And not worry so much about weight training.
I guess it’s change and everyone sorta accepts change of routine differently. But wondering if anyone else is in the same boat as myself.
Posted on 5/11/25 at 4:28 pm to DUKE87
Two months into your first 70.3 plan! Nice!
It sounds like you and I are similar builds (5’9 161). Some measure of weight loss always happens to me. The key is I do not want to lose strength. I have found I have to eat often, get plenty of protein and fuel workouts properly (and get rest) or I can become the incredible shrinking man in a bad way.
I also find benefit to doing some light weight/mobility training as I go through a race training plan (a couple of times a week), but for me those workouts are as much about injury prevention when the miles/hours start ramping up as they are maintaining strength.
I will also add that I am not going to do a lift session at the expense of doing a swim, bike, or run workout when in race prep mode. If I am beat and need a cat nap (especially if I am two months or more into a training plan), I will skip a lift in a heartbeat in favor of making sure I am ready for the swim, bike or run for the day. This might be my 52 year old body talking now though.
When it gets to the offseason, and I step back from training volume, I have found that it doesn’t take me long to recover any lost weight/muscle/definition. Without knowing you, I wouldn’t be surprised if something similar happened for you.
It sounds like you and I are similar builds (5’9 161). Some measure of weight loss always happens to me. The key is I do not want to lose strength. I have found I have to eat often, get plenty of protein and fuel workouts properly (and get rest) or I can become the incredible shrinking man in a bad way.
I also find benefit to doing some light weight/mobility training as I go through a race training plan (a couple of times a week), but for me those workouts are as much about injury prevention when the miles/hours start ramping up as they are maintaining strength.
I will also add that I am not going to do a lift session at the expense of doing a swim, bike, or run workout when in race prep mode. If I am beat and need a cat nap (especially if I am two months or more into a training plan), I will skip a lift in a heartbeat in favor of making sure I am ready for the swim, bike or run for the day. This might be my 52 year old body talking now though.
When it gets to the offseason, and I step back from training volume, I have found that it doesn’t take me long to recover any lost weight/muscle/definition. Without knowing you, I wouldn’t be surprised if something similar happened for you.
Posted on 5/11/25 at 4:52 pm to 13233
quote:
Agree with Nug. Don’t burn up run legs on the bike because they feel good after the taper. People with a strong running background will pick off people left and right on the run course if they will just be patient/efficient on the bike. If I am going to push a little harder on the bike than planned, it’s going to be in the second half of the course (probably even the last third of the course) on stretches that I think suit me. If I have it, I push for a few miles. If I don’t, I stick to the plan. I tried to bank time once in a race. It was awful coming down the home stretch.
It's almost like its a magical feeling - your legs will never feel better than they do at the beginning of the bike in a race. They are tapered, fresh, and loaded with glycogen. You feel great due to having just finished the swim, and adrenaline is flowing. Other people are riding by you and you want to keep up.
You will see that you are pushing wattage that normally would feel like it required more effort, but it feels effortless. You want to take advantage of these ultra fresh legs, and its tempting to push beyond what you are doing. It almost feels like you are half assing it and are having to severely restrict yourself. Like you are going too slow.
It's really tempting to say frick it and YOLO and just push as hard as you can but the truth is this feeling of freshness and invincibility eventually goes away, and if you push too hard beyond your capabilities you will eventually pay for it.
It's why I always load a custom Garmin workout into my bike computer for a race and stick to it. Below was my plan for Ironman Texas:
It's a lot going on but basically my goal was to hold 197 watts / 205 normalized power for the bike leg for an IF of 74%. I ended up holding 198 watts / 204 normalized power. I divide the course up by elevation changes and direction changes, and estimate how long I'll spend in each segment. I budget more watts for climbs and headwinds, and fewer watts for descents and tailwinds. This keeps me grounded. I also like to budget more watts for the first half while I am still fresh, aiming for a 52%-48% split first half vs. second half.
Yes, the first hour or so felt like I was severely restricting myself, for example that 210 watt segment felt super easy, but I kept my ego in check. Doing this allowed me to actually run the marathon.
You'll see plenty of riders giving their sprint triathlon efforts out of the gate, ignore them. If you pace yourself properly you'll pass them on the run if not the end of the bike.
Posted on 5/11/25 at 5:00 pm to DUKE87
quote:
I do have a question regarding weight lifting and starting to train for triathlon 70.3 (my first). Im smaller frame 5’9” and 155lbs. All my life I’ve enjoyed being slightly muscular build. Which through the years I’ve accomplished.
Although, I’m 2 months into training for a triathlon and already seeing weight drop off. Which isn’t necessarily a bad thing and expected. But, I also want to keep a muscular frame.
Shall I just accept the fact I’ll start to lose lbs and be more fit? Prioritize triathlon training longer as time goes on? And not worry so much about weight training.
I guess it’s change and everyone sorta accepts change of routine differently. But wondering if anyone else is in the same boat as myself.
It's one of those things that is dependent on how much time you have and what your priorities are.
I used to be a 100% gym 0% cardio person - and when I started doing Ironmans I would still try to find time for the gym. But as time has gone on and I have gotten better at triathlons, and do more and more volume, something has to go and its been my gym time. Working full time I only have so many hours in a day, and I'd rather dedicate the time I do have to an extra swim or more time on the bike than a gym session that I do for the sake of doing it. Since I have no weight lifting goals, any gym work I was doing was purely for the sake of doing it.
I haven't even lifted any weights in the last 2 months or so. I may not have as much upper body mass as I used to, but I swim enough to keep most of it. And I bike 6 times per week with one low cadence specific bike trainer workout per week to keep my legs strong and big for lower body. My legs and calves are far bigger than they were when I was 100% gym.
For someone like you who is a beginner, your swim/bike/run volume will be much lower than mine, so you will have more time to dedicate to weight lifting. But eventually you will realize that too much upper body weightlifting interferes with your swimming progress/recovery and too much lower body lifting interferes with your bike/run progress/recovery and you then have a choice to make.
Posted on 5/11/25 at 6:27 pm to goldennugget
Good stuff! Love that you uploaded a plan to your computer and are willing to share the data. Going to take a closer look later. I have never done this, but have thought about it. My plans have all just been in my head. I guess I have been a little afraid of the technology (dumb I know). I do like having the course memorized and visualizing in my head what I am going to do before I get there (especially over a cup of coffee in the mornings). No reason I couldn’t do both things.
Posted on 5/14/25 at 5:50 pm to goldennugget
Thanks for the guidance and advice. Any advice is great.
Posted on 5/19/25 at 6:47 pm to DUKE87
Did Chattanooga 70.3 yesterday (actually 69.1 due to the cancelled swim). I'll write a report later but I am now ranked #1 in the US in my age group in the 2025 Ironman AWA rankings 
This post was edited on 5/19/25 at 6:49 pm
Posted on 5/20/25 at 1:34 pm to goldennugget
Wow! That’s amazing. I look forward to what you have to share. I have a friend who did the same race. It looked like a strong field based on what I saw skimming the results. I haven’t talked to her yet, but she had times that would have put her in contention for a podium at other races in her age group. At Chatt she was 15th in her age group. She’s a tick faster than me in all three disciplines so I am pretty sure I would have been even further down the list. You must have had an awesome race Nug. Great stuff!
Posted on 5/24/25 at 1:18 pm to goldennugget
IM 70.3 (69.1) Chattanooga Recap
Swim: Cancelled
Bike: 2:22
T2: 3:01
Run: 1:29
Total: 3:55, 13th AG out of 274 / 90th Overall out of 2764
This race was never a priority for me, I only signed up because it was my replacement race for 70.3 Augusta that was cancelled last year, and only 3 weeks out from Ironman Texas I had no time to do any kind of build for this race so it was going to be a pure base fitness effort.
Normally I'd be pissed the swim was cancelled but I was dealing with a left shoulder strain so I was actually relieved, and again since its not a priority race for me it wasn't that big of a deal.
This was going to be my 3rd 70.3 and by far the most hilly bike course I've done at that distance, so I didn't really know what to expect, I didn't think I would break 2:30. I just loaded in my power targets to my Garmin and hit them on the nose each segment. Finished with an average power of 225W and normalized power of 233W which got me a time of 2:22 at 57 miles (would have been under 2:20 if it were a 56 mile course) and was pretty surprised. It was a fast day overall as this bike split was only 41st best in my age group, I just don't have that top end 2 hour power to ride the best bike splits like I do in full Ironman races, where my last 2 fulls I had the 8th and 11th best bike split in my age group.
I was really excited for the run as the forecast called for low 70s air temperature, clouds and not too much humidity. So I was thinking a 1:25 run was possible. But, it ended up being much warmer, hitting over 80 with humidity so it was not the easy run I was hoping for weather wise. Still, I was much more acclimated to it than most others. The course was also far more hilly than I was expecting - I ran one of the hills a couple days before, but it was just constantly up and down with punishing downhill segments and a 2 long bridges with wooden planks that gave zero energy return. This was not a fast course. Ended up fading a bit on the 2nd loop once the sun came out and it got a lot hotter - held on for a 1:29 which was technically a PR - I ran a 1:28 at 70.3 Florida but that course measured 12.78 miles, this one measured 13.07 so I was faster by pace. It was good enough for the 7th best run in my age group - making it the 7th time out of 10 Ironman branded races I've had a top 10 age group run.
Total time was 3:55 and so I broke the 4 hours I was hoping to break.
Not too bad for a base fitness race where I had zero build. Now I have 15 weeks to train for my A race of the year Ironman Wisconsin where I will try to qualify for Kona. Took it easy this past week with 3 days off and then only 3.5 hours of riding and got back in the pool to test my shoulder which feels good. Jumping into things full force on Monday to start my aggressive Wisconsin build. 9,000 yards of swimming, 10 hours of biking and 22 miles of running on tap for the first week.
Swim: Cancelled
Bike: 2:22
T2: 3:01
Run: 1:29
Total: 3:55, 13th AG out of 274 / 90th Overall out of 2764
This race was never a priority for me, I only signed up because it was my replacement race for 70.3 Augusta that was cancelled last year, and only 3 weeks out from Ironman Texas I had no time to do any kind of build for this race so it was going to be a pure base fitness effort.
Normally I'd be pissed the swim was cancelled but I was dealing with a left shoulder strain so I was actually relieved, and again since its not a priority race for me it wasn't that big of a deal.
This was going to be my 3rd 70.3 and by far the most hilly bike course I've done at that distance, so I didn't really know what to expect, I didn't think I would break 2:30. I just loaded in my power targets to my Garmin and hit them on the nose each segment. Finished with an average power of 225W and normalized power of 233W which got me a time of 2:22 at 57 miles (would have been under 2:20 if it were a 56 mile course) and was pretty surprised. It was a fast day overall as this bike split was only 41st best in my age group, I just don't have that top end 2 hour power to ride the best bike splits like I do in full Ironman races, where my last 2 fulls I had the 8th and 11th best bike split in my age group.
I was really excited for the run as the forecast called for low 70s air temperature, clouds and not too much humidity. So I was thinking a 1:25 run was possible. But, it ended up being much warmer, hitting over 80 with humidity so it was not the easy run I was hoping for weather wise. Still, I was much more acclimated to it than most others. The course was also far more hilly than I was expecting - I ran one of the hills a couple days before, but it was just constantly up and down with punishing downhill segments and a 2 long bridges with wooden planks that gave zero energy return. This was not a fast course. Ended up fading a bit on the 2nd loop once the sun came out and it got a lot hotter - held on for a 1:29 which was technically a PR - I ran a 1:28 at 70.3 Florida but that course measured 12.78 miles, this one measured 13.07 so I was faster by pace. It was good enough for the 7th best run in my age group - making it the 7th time out of 10 Ironman branded races I've had a top 10 age group run.
Total time was 3:55 and so I broke the 4 hours I was hoping to break.
Not too bad for a base fitness race where I had zero build. Now I have 15 weeks to train for my A race of the year Ironman Wisconsin where I will try to qualify for Kona. Took it easy this past week with 3 days off and then only 3.5 hours of riding and got back in the pool to test my shoulder which feels good. Jumping into things full force on Monday to start my aggressive Wisconsin build. 9,000 yards of swimming, 10 hours of biking and 22 miles of running on tap for the first week.
Posted on 5/24/25 at 1:41 pm to goldennugget
How are you training with the heat ramping up? I assume using a trainer on the bike, but I much prefer to run outside. Running on a treadmill sucks arse
Posted on 5/26/25 at 2:54 pm to Mingo Was His NameO
quote:
How are you training with the heat ramping up? I assume using a trainer on the bike, but I much prefer to run outside. Running on a treadmill sucks arse
The plan I am doing for Wisconsin which I started today has 6 bike rides a week and as usual all but the Saturday long ride will be indoors. I rode in Miami last summer and if it doesn't rain during the long ride it can get pretty miserable. I recall one long ride + off the bike run I did last year I had to cut short because I ran out of water - 16 frozen 28 ounce bottles weren't enough (plus I refilled 4 of them at a gas station so really 20 bottles).
Running is a different animal - I hate treadmills - but I am considering doing my harder interval runs on a treadmill for the summer just so I can make sure I hit my target paces which can be difficult when its 85 degrees in at 6am with a dew point of 80. There is no way to get around the heat and humidity here in the summer months. The dew point is always at least 75 and closer to 80 in the morning. So running when its dark doesn't really do much good apart from the sun not beating down on you but its still every bit as suffocating. Just have to suck it up and deal. I did all my Sunday long runs last summer in the daytime and apart from the 1 or 2 runs I did where it rained it sucked as much as you think it would.
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