Ironman 70.3 Ohio Race Report

1.2 Mile Swim

36:18 (1:52 / 100m pace)

33rd out of 192 in Age Group

266th out of 1862 Overall

2:52

56 Mile Bike

2:27:32 (22.77 mph)

Normalized Power = 208W

21st out of 192 in Age Group

106th out of 1862 Overall

2:23

13.1 Mile Run

1:56:34 (8:53 / mile pace)

57th out of 192 in Age Group

268th out of 1862 Overall

Total Time

5:05:39

30th out of 192 in Age Group

140th out of 1862 Overall

Nutrition Used:

Pre-Race - (1) Medium Sweet Potato and (1) packet of Justin's Almond Butter

Bike- 3 scoops Phat Fibre mix with 3/4 bottle coconut water mixed in a 20oz bottle [Total for the bike - 340 calories, 27g fat, 29g carbs, 20g sugar]

4 bottle of clear water (started with 2 and swaped them out at aid stations once empty)

Run - 1 scoop Phat Fibre mix with 1/4 bottle of coconut water [Total for the Run - 110 calories, 10g Carbs]

Gear used:

2XU C:2 wetsuit

Aqua Sphere Kayenne goggles

Argon 18 E-112 Triathlon bike with Zipp wheel set (404 front, 808 back)

Bike Javelin aero helmet

Adidas Boost running shoes with Swiftwick socks

More on my Nutrition and Training Plan:

My training for this race is part of my 36 week training plan for Ironman Louisville. The Ironman 70.3 Ohio feel on week 25 of this training. My average training week to date has only been 6 hours and 43 minutes! If you want to know more about how I can complete a 5 hour and 5 minute half Ironman on less than 7 hours a week of training, it can all be found in my book - The Balanced Approach