Running segment (346/715)
11:35 (includes transition)
Arrived at the bikes, and probably managed to do the slowest transition possible as I changed shoes, put my running shoes in my fanny pack, and took a leisurely drink. Headed out to the bike path path and started off.Intentionally went slow the first half mile, then decided to speed up a bit. People were passing me, but I managed to pass a few as well. It was much less crowded then I expected and the bike path was great. Things were going fine until… cramp. Cramp in my right calf. I could barely pedal. I think I passed 2 or 3 people after this point, where as probably 25-50 people must have passed me. I eventually got the cramp in my right leg under control, just in time for my left calf to cramp up. Tried all sorts things, but eventually settled on a low gear and regular pedal cadence. Even a moderately high gear and I’d cramp up again. Anyway, made it to the end of my bike run, and handed off my bike to a volunteer. Changed back to my running shoes, put my bike shoes in my fanny pack and ran (ok, hobbled) over the bridge to the kayaks.
Bike segment (553/715)
6.7 mph (includes transition)
Found my kayak, took a swig of water and dragged the kayak to the water. I figured my lack of exertion on the bike (couldn’t go fast because of the cramp) would give me a boost for the kayak. Not. I think this was my biggest surprise, how dead my arms were after the run and my (relatively) slow bike segment] Pretty uneventful the rest of the race, but at some point I looked at my watch and saw I was getting close to my three hour goal. So I stepped the paddling up a bit, managed to cramp my arm, but kept on going.
Kayak segment (488/715)
6.4 mph (10 mph top speed - San Juan Rapids)
6.6 mph] So that was it. Finished in 2:49:55, which was under my three hour goal. I was at 461/715 in the iron person’s division (people who did all three segments themselves without a team), and 768/1075 including teams. What I would differently next time:
- More training in general, but especially for the run-bike combo.
- Slow down even more in the run - If I had been three minutes slower in the run, I think I could have minimized the cramps and pick up an easy 10 minutes in the bike.
- More upper body work - I was surprised how dead my arms were for the kayak after the run/bike.
- Double my hydration - I ran out of my electrolyte drink in both the bike and kayak.
- Do a better job keeping my lines in the river - I was pretty sloppn] But overall, I was happy for my first attempt. Thanks again to Lola who crew’ed for me, there’s no way I could have done this without her.