This year I did my first 70.3 at Muskoka in July. On the day it was brutally hot, humid and a course that was very hilly on both the bike and run. I went into the race with no major race goals other than pushing myself, enjoy my birthday and finish. Before the race, I’d only done a few sprint triathlons, so 70.3 Muskoka was going to be a learning experience.
What I learned while doing the race was, 1) I love doing triathlons, 2) it’s all about pacing, 3) wearing a hat is a good idea, 4) eating is important, 5) researching the course is smart and 6) the atmosphere at these races is awesome.
I love doing triathlons
Triathlons are awesome. I look at doing a triathlon as a way to push myself and see what I can do. Yes, I’m a competitor and I want to set goals and accomplish them. I even have dreams of winning, but at the end of the day, those things don’t matter. What matters to me, and I hope others, is the opportunity and joy to go outside and race in not just one sport but three.
It’s all about pacing
It’s a half Ironman, that’s a long race. It’s not a sprint, so don’t go out hot. In the swim, you have roughly 2K to pick up your pace. Then on the bike, you have 90K, that’s over double the distance of an Olympic distance bike leg. As you go out for the run, remember what you’ve just done, lower your expectations. I learned it’s better to build and finish strong, than going out hot, bonk and ride the wave into the finish.
Wearing a hat is a good idea
This one is pretty practical. Wearing a hat protects your face from the sun, but you’re also able to stuff ice and water sponges into your hat at aid stations to help cool down. The cooler your head is, the more relaxed your body will feel and the better you’ll perform.
Eating is important
Eat even if you feel okay, especially on the bike. The bike leg is what sets you up for the run. If you put in a great bike split but didn’t eat as much as you should’ve, you are going to hit a wall halfway into the run. For your information, the wall hurts, it really hurts. Take the time a prepare a nutrition schedule for the bike.
Researching the course is smart
If you have the time try to do a course recon. By seeing the course beforehand, you’ll have a better idea of what you’re getting yourself into. Before Muskoka, I did a bike recon but underestimated the run.
The atmosphere at these races is awesome
These longer distance races offer an excellent atmosphere to compete in. Remember, while you’re there to do your best, soak in the environment.
Thankfully, I learned a thing or two at Muskoka and was able to make some adjustments before IRONMAN 70.3 Canada this past weekend. The race in Whistler, despite the challenging course and extreme heat, went exponentially better. I attribute that to reflecting on my first experience and making the changes needed.