Ironman Phu Quoc 2025 @ Nov 16th - This is my 3rd race as a solo 70.3 Ironman in Vietnam.
PB 6:38. There are several race notes that I think I could do better next time.
Transition
I could have done better in T1 and T2 - cutting from 12 minutes down to around 6-8 minutes. I didn't really optimize the time in the two transitions. I even forgot some stuff and walked slowly in the transition area. For reference, a pro can complete both transitions in around 5-6 minutes in total. Next time, I'll need to set targets that fit my performance level. Focus on your transition time, and you'll see better results.
Swim Leg
I really struggled to get in front of the "gray-hat" group, which isn't qualified for the faster swimming groups that start first. There were too many swimmers doing their first triathlon or swimming breaststroke. My time was 47:00. The swim course was beautiful with some tiny waves - just like swimming in open water that feels like a pool. There were some hidden currents that pushed me slightly off route, but it was manageable. Around 40:00 is a good target for next races.
Need to focus on swim strategy and practice more. Also, upgrade some gear like my goggles. It's been a long time since my previous races. I'll make the swim leg less painful next time.
Bike Leg
The bike course is one of the best parts of the race, with uphill climbs, elevation up to 400m, and strong winds. I wasn't well prepared for the course - my training mileage was only around 1,000km. My legs were supposed to cramp at around the last 10-20km. I targeted finishing the course around 3:15. I did this course once in a relay two years ago, but this time I did all 3 legs solo.
I kept a low pace on uphills and tried to go as fast as possible on downhills to maintain my time. For the wind sections and strong winds, if you push too hard, your legs will cramp very soon. Instead, I poured cold water on my legs as much as possible to help them recover faster. I think this was the most impactful decision for my race.
Never underestimate your equipment like the bike, suit, shoes, etc. It will improve your race experience and push your performance to the limit. This course is one reason I want to come back to Ironman Phu Quoc again to finish it as a solo.
It was a good race anyway - I didn't get cramps. I even pushed to speeds of 35-40km/h in some parts of the last 30km.
Run Leg
I did it in 2:23. It's not very impressive for average runners, but It was my best run performance in an Ironman in the heat of Vietnam, especially after two previous bike and swim legs. The run leg is where I'm most confident. I had better legs with good mileage compared to previous races. So I ran quite comfortably, especially after a good bike leg without cramping.
To summarize, finishing sub-6:30 would be awesome. But I'm happy with the result of 6:38. I'll make improvements for next races.