My experience of becoming “half-iron” at Ironman 70.3 Bangsaen 2019

My experience of becoming “half-iron” at Ironman 70.3 Bangsaen 2019

My first start at the Half Ironmen distance (1.9 km swimming -> 90 km cycling -> 21.1 km running) I initially planned for June 1, 2019 (at Ironstar 113 in Sochi), but it happened that in 40 km from Pattaya (where we live now) the official Ironman 70.3 competition by the World Triathlon Corporation was held. I could not miss this event. I had only 6 months to get prepared.

Lacking necessary knowledge and experience in building an effective training process made me not feel well for long periods, so I failed all my plans to prepare for the start. Despite this, I still managed to build a proper form to pass this difficult test and show a decent result.

Lesson 1. If you have no experience in sports (especially in endurance sports), it is best to start practicing under the supervision of a professional coach. I made this mistake last time, so I’m going head down to the triathlon camp held from April 28 to May 5 in Sochi.

About the race

Now let’s talk about Ironman 70.3 Bangsaen.

Swimming (1.9 km)

Time: 41:05. Tempo: 2:07

The start was given 6:25 AM. Before the swimming stage, I had a feeling that this day would be awesome. There was some kind of self-reliance and a great emotional lift from the expectation of a serious endurance test. Besides, I had a great support group of my family and friends, which also gave extra motivation and strength.

As a result, I didn’t swim very quickly, but surely and easily, with little or no effort. I came out of the water being happy with my result. This brought me some energy.

Cycling (90 km)

Time: 2:58:40. Speed average: 30:27 km/h.

My First Half Ironmen Triathlon

My First Half Ironmen Triathlon

My First Half Ironmen Triathlon

My First Half Ironmen Triathlon

I have never cycled that much at a time, so I had some fear before this stage. Initially I planned to show the average speed about 32 km/h, and for some time I managed to keep it, but I still didn’t have enough energy for the second half of the distance, and the speed dropped. But still, after completing the race, I felt confident in my abilities and was fresh enough to run the half marathon.

Nutrition: during the cycling phase, I ate 14 energy sweets and drank 0.5 liter of apple juice diluted with water.

Running (21.1 km)

Time: 1:57:14. Tempo: 5:33 min/km

My First Half Ironmen Triathlon

In fact, for me, this Ironman started with running. The two previous stages went smoothly. However, after 90 km of cycling, the accumulated fatigue was noticeable, but I still had enough strength to run But, as it turned out, not for long.

The running stage consisted of three laps, 7 km each. Each lap had steep uphill stretches. Along with the 35oC-degree heat it felt extremely hard. While I managed to keep up the tempo of 4:50 per km, it became VERY difficult to run at the second lap already. As a result, I had to switch on walking at almost every food station to cool off with ice sponge and drink cola. The body was overheated, and it became a really tough test for my endurance. At the last finish kilometer, I hardly felt my legs and was talking to myself out loud not to stop. The only thing that kept me going was my support group.

Nutrition: during the running stage, I ate 2 energy gels, 3 salt pills and drank a lot of cola. As a result, I can say that my nutrition strategy was chosen right. I had no stomach issues, gag reflexes and muscle cramps during the whole distance.


I was very pleased with the process of the competition, with my final result and the vacation with my family and friends during that three days at Bangsaen.

Ironman 70.3 Bangsaen 2019

My First Half Ironmen TriathlonMy First Half Ironmen Triathlon


I am not a professional athlete, so for me such events are attractive as opportunities to hang out with people like me with similar goals and sports excitement. I like when everyone is on their emotional high, rallying, rejoicing and supporting Russia. (Russia is me). And when I start winning, it will be fun in general.

I am very glad that I started this story with triathlon and finally realized that I want to keep doing this.

I wish you strong health and sporting success!

From Zero To Ironman

Hey there! My name is Dmitry. Since recently I am keen on running and triathlon. My blog will let you know my way from ground zero to the Ironman. I am sure that sport makes our life better and helps develop not only the body, but also other good features of character.

Now I live in Thailand and train by myself to get ready for a triathlon and long distance races. Professional coaches help me make training programs, and they monitor my progress. In this blog, I will tell you about my progress, training and sports achievements. I hope you will find it useful and interesting.

Continue Reading
Popular Posts
Comments (0)
no comments yet