You should be happy. Congratulations.

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What I do: http://app.strava.com/athletes/345699

Great report! 9:40 on a hotter than average (when it's already pretty hot) is a great time. Congrats on your 1st Kona experience.

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Blog: http://262toboylstonstreet.blogspot.com/
https://twitter.com/NateThomasTri
Coaching: https://bybtricoaching.com/ - accepting athletes for 2023

Was your PM off by 10-15% reporting low or high?

Great report and result.

One question...did they weigh everyone pre-race? When did that start (again)?

I was there mate and it was deadly hot you did well! Interesting you mentioned the people with the hoses, the bloke on the plane near me could hardly walk because of all the water that got into his shoes when running gave him bad blisters

Great Race Report!

Michael

That's a great result. I was so hot on the run (about 10 deg hotter than my other 2 konas) that I had to walk aid stations and in between aid stations.

Nice work!

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Are you ready to do an Ultraman? | How I calculate Ironman race fueling | Strength Training for Athletes |

I think 3/4 of the field said that. I know some guys who blew up and went 40 min to an hour slower on the run.

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Proud Member of Chris McDonald's 2018 Big Sexy Race Team "That which doesn't kill me, will only make me stronger"
Blog-Twitter-Instagram-Race Reports - 2018 Races: IM Florida 70.3, IM Raleigh 70.3, IM 70.3 World Championships - South Africa, IM North Carolina 70.3

great report and great race.

Congrats.

:-)

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I saw this on a white board in a window box at my daughters middle school...
List of what life owes you:
1. __________
2. __________
3. __________

Nice write up. Looked to be a tough one.

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I ride:
Cervelo - P-Series/R3
GT - Sensor Carbon Expert

Supporters - Flo Cycling, Mount Bikes

Reads low, right leg is probably stronger. 4:50 on 220W NP at 5'11" 168lbs would give me something like a 0.20 Cda. Not plausible. It had 242W NP at Steelhead on the 2:06 I rode there.

I also wonder if it's non linear and skewed more below 90%. Based on how I go up hills..or rather don't climb comparatively well, I don't think my FTP is too far off. But maybe I just pace more evenly than most.

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TrainingBible Coaching
http://www.trainingbible.com

Not sure if I mentioned, my poor shoe choice. I used my Saucony A6 race flats They drained well, but they were 1/2 size too small for IM racing with swollen feet.

One very sketchy big toe and a really nasty blister/bruise on the other. My feet were really swollen Monday, downright painful for a while. I did too much waling Sunday & Monday.

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TrainingBible Coaching
http://www.trainingbible.com

Nicely done!

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Next races on the schedule: none at the moment

A few pictures and snapshots of my bike & run files.


Early on the ride, head tucked a little tighter, lots of nutrition ready to be eaten.


[URL=http://s227.photobucket.com/...zps7grqf8dl.jpg.html][/url]




[URL=http://s227.photobucket.com/...zpsf7gkcx7y.jpg.html][/url]




Out on the Queen K, just a bit wet.
[URL=http://s227.photobucket.com/...zpsurasgyc4.jpg.html][/url]


Late in the ride. HOT, windy, neck tired.

[URL=http://s227.photobucket.com/...zpssf8b0kvq.jpg.html][/url]




[URL=http://s227.photobucket.com/...zpsmg5bqo6s.jpg.html][/url]

Run File Screen shot. You'll see potty break #1 around mile 3.5... and a longer break in the Energy Lab.

[URL=http://s227.photobucket.com/...zpsioepuqbb.jpg.html][/url]


You can see the temp climb the last 40 miles. I dropped my power at that point to make sure I'd run the whole run. You can clearly make out all the aide stations. About the only time I stopped pedaling for more than a few seconds.


[URL=http://s227.photobucket.com/...zpsbp8yykve.jpg.html][/url]

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TrainingBible Coaching
http://www.trainingbible.com

who did your bike fit?

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Eric Reid AeroFit | Instagram Portfolio
Aerodynamic Retul Bike Fitting

“You are experiencing the criminal coverup of a foreign backed fascist hostile takeover of a mafia shakedown of an authoritarian religious slow motion coup. Persuade people to vote for Democracy.”

Myself. a very slow evolution involving a little little trial and error. I have a nice stack of extra stems now. I have a stem that's even lower and gives effectively the same reach, but it just felt too aggressive on the trainer and with winter clothes, almost unrideable outdoors (Winter clothes has thicker collars). My main focus has been getting my head tucked.

I'm also riding 165mm cranks. Frame is a size Medium. Stem is 110mm -30 deg, no spacers and cobb minimal top cap. Cleats moved all the way back. Seat is a Cobb JOF55

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TrainingBible Coaching
http://www.trainingbible.com

I did the same. A wind tunnel trip and a trip to Jim at ERO told me that I was 100% spot on. It can be done

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Eric Reid AeroFit | Instagram Portfolio
Aerodynamic Retul Bike Fitting

“You are experiencing the criminal coverup of a foreign backed fascist hostile takeover of a mafia shakedown of an authoritarian religious slow motion coup. Persuade people to vote for Democracy.”

Congrats !!
where did you qualify ? Which time ?

That had in some ways to be both very satisfying and very disappointing at the same time.

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TrainingBible Coaching
http://www.trainingbible.com

IMWI 2014. (there's a race report on here if you use the search function) I went 9:37, 2nd in AG. Kona was my 2nd IM. I've improved my aero quite a bit since last year, so I probably went in reality about 15 minutes slower, not just 3 minutes the clock shows. On my position last year I probably ride 5:00 even and burn more matches.

I was hoping for a PR overall, but I'll take a bike split PR and surviving my hardest swim and run ever.

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TrainingBible Coaching
http://www.trainingbible.com

I think you can also attribute moving to your bike PR, living in such a relaxing town probably helps muscles recover! ;) but I might be biased...

yes! Exactly. You just get me.

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Eric Reid AeroFit | Instagram Portfolio
Aerodynamic Retul Bike Fitting

“You are experiencing the criminal coverup of a foreign backed fascist hostile takeover of a mafia shakedown of an authoritarian religious slow motion coup. Persuade people to vote for Democracy.”

I always cringe when I see my own race photos and my hands look like that (on the run). Not sure why. Ha ha. Glad to see someone 'fast' who does the same thing.

I've followed your posts and blog for a while. Great job. Someday if I ever decide to get a coach I'll be hitting you up.

100%% :D:D Michael good job