Another fun year chasing some kudos and KOM’s on #Strava!
2024 Year in Sport #Strava
Category: Endurance
2024 – Ironman 70.3 – World Championships in Taupo, NZ
2024 – 70.3 Ironman – North Carolina
3 years of doing 70.3 IM NC. Such a fun race in one of my favorite coastal towns of Wilmington/Wrightsville beach. Overall, a great race. 6th this year compared to 5th from last year, but due to the fast swim current, I improved my swim 8 minutes. On the bike I had a major rookie mistake and forgot to load my nutrition bottle on the bike, which meant stopping at the first aid station and loading up as much as I could carry, giving up some time, but also really important. There my bike was 2 minutes slower than 2023. On the run, I was right around the same as previous years with a 1:28. The 5th place finisher was over 2 minutes ahead of me, so I needed quite a considerable improvement to catch up to them.
Looking back: Swimming Technique
Sometimes it fun to zoom out, and take a look back to where my swim journey started. Here is a Reddit post asking for some advice on how to improve my technique. Since posting this, I have swum about 400 miles over the past 2 years, and got my comfortable pace down to ~ 1:30 min/100 yards.
Hi All,
I started swimming more frequently last year preparing for a half distance triathlon (Augusta, GA, USA), and have another race planned for October this year (Beach to Battleship, NC, USA). I am looking for some form/suggestions/ideas/advice based on the videos I have included below.
While speed is important, with the race being 1.2 miles / 2000 yards / 1.9km, its not the most important aspect (maybe I am wrong?).
2024 Race: Boone Gran Fondo
Year 2 of doing the Suarez Gran Fondo National Race in Boone. In 2023 I was prepping for IM WC in Nice, so I decided to use this race as some climbing prep and pretty much treated it like a 100 mile ride on my TT bike, versus a gran fondo of racing the timed segments. This year, I used my gravel bike, put on my TT bike wheels and raced it a little more traditionally. Overall, it such a beautiful Course (lots of it is on the Blueridge Parkway) and some fun climbing in the NC mountains.
Race wise it went reasonably well with 10th in my category.
Race: ORAMM 2024
Another great experience racing ORAMM (Off-Road Assault on Mount Mitchell). Some of the coolest temps but also pretty slick from all the rain we have had lately. This was my slowest time over the 4 years racing this event, but due to that it was probably the most enjoyable 🙂
2024 Belgian Waffle Ride – North Carolina
Race: 2024 – Woods Mountain
3 minutes slower than in 2022 🙂
2024 – Ironman – Texas
Race Report
Trip wise everything went super smoothly. Arrived Wednesday, no delays or issues with baggage or car rental etc. Thursday, fun little cruise around the Airbnb in Spring and did packet pickup, and had a nice evening with the Fillnow folks. Prepped some of my bags and had a good amount of sleep. Friday got up and went to the practice swim, did a really easy few hundred yards (15 mins) and felt OK. I picked out some landmarks to sight off. I used my wetsuit and felt very normal. Had some breakfast, got to meet Natasha from NVDM as mentioned, and took it easy. Had some pasta for lunch and in the afternoon did bike drop off, and took it easy for the rest of the day. Ensured I was getting in plenty of hydration (LMNT + water) and carbs. Friday evening got to bed really early (9pm) since I knew I was going to be up at 4am, ended up waking up at 2:30 and felt ok. Found parking pretty easy, got into T1, loaded nutrition/hydration. I had a minor issues getting air into my rear disc, but got it sorted out pretty easily. Walked over to Swim start, got into my wetsuit, and started just behind the main pack. Also no real delays, issues or surprises 🙂
2024 Ironman Texas Training Review
It has been a great 16 weeks training for Ironman Texas coming up next week. One small injury (foot) from either running or pushing too hard off the wall while swimming. Some interesting stats through these training blocks:
Longest week: 18 hours
Max CTL: 116
Max TSS: 144
Cumulative Miles: 2161
3 week blocks, with 1 week rest. 2 week taper into the race.
Compared with past Ironman races, used the sauna during the last 3 weeks to get more heat adapted, and did a little more strength based workouts. (Not tracked in Intervals). I also focused more on Z2 efforts while running. The Oak Island Half Marathon got me running a lot more early season. Overall, I had some good PR’s during the last 4 months:
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