As many of you will already know, my training and competition focus is very running-centric. However, with a background in swimming from my younger years and, let’s face it, less than stellar ability on the bike, a triathlon was always going to be on the cards at some stage.

Although there are plenty of options for triathlon novices, I had my eye on the Melbourne 70.3 Half Ironman. It’s a big commitment, but I wanted a challenging distance to test myself properly.

This wasn’t my first triathlon. I did a few in my school days (about 20 years ago!), so it wasn’t entirely unfamiliar. But back then, I wasn’t thinking about serious endurance challenges. I chose the 70.3 because it struck the right balance: a true endurance test, but one that I could train for while juggling other commitments. With one eye on a full Ironman in the future, this felt like a logical stepping stone if I ever wanted to tackle the big one.

Training

During my training block, I worked on all three disciplines but, unsurprisingly, gravitated towards the ones I enjoyed most: the swim and the run. This was a mistake. And I knew it was even as I was making it!

I enjoy swimming. I love running. The bike? Not so much. It was uncomfortable, my back and glutes would ache, and it never quite felt natural. I was nervous riding on the road so I struggled to get into a decent rhythm before the next turn in my little suburban loop came. 

I gradually developed a better appreciation for it, but by then, I was running out of time to train.

Complicating things further, I was also training for the Melbourne Marathon. While this was great for my endurance and fitness, it meant that I wasn’t putting in as many long bike sessions as I should have. After the marathon, I had a slight niggle in my knee, which stalled my triathlon training for a couple of weeks. As a result, my longest ride leading into race day was only 25 km, not ideal when the Half Ironman bike leg is 90km! But I knew my overall fitness would carry me through; I just wasn’t sure how well.

Race Day

Swim

Race day conditions were ideal—not too hot, not too cold, and relatively calm in the water. I was grateful for my new 2XU wetsuit, which gave me a little extra buoyancy and warmth. I opted for clear goggles, which worked well, but in hindsight, a tinted pair might have been better as the morning light was quite strong.

The swim start was staggered, and I positioned myself in the fastest non-pro group. Even with the rolling start, it was busy in the water, with plenty of contact. I kept my composure, found my rhythm, and focused on pacing it well. I was very aware of not starting the day too quickly, but keeping my heart rate under control and concentrating on my breathing, sighting and forward movement. I exited the water feeling strong and ready to transition.

I finished the 1.9 km Swim leg in 30:26.

Bike

As expected, the bike leg was where I struggled the most. With limited training and preparation, I was nervous heading into it, especially knowing it would take up the biggest chunk of time. However, I reminded myself that I had the endurance to push through, even if my bike fitness wasn’t where it should be.

About 15 minutes into the bike leg, I got a puncture. I had watched some YouTube Global Cycling Network videos on changing a tyre, thinking that would be enough, but let’s just say a bit of hands-on practice beforehand would have been helpful! It cost me some time, but I eventually got back on the road and kept going. I was thankful for the on course mechanic who was able to finish it off for me and get back up and running.

The course itself was relatively flat, which helped, but the lack of time in the saddle caught up with me. My back started to ache, and I wasn’t able to push as hard as I would have liked. Still, I focused on keeping a steady effort and maintaining a positive mindset. The one thing I did get right was my nutrition and hydration strategy. I had two bottles of Tailwind for hydration, a makeshift snack bag with a Ziplock full of lollies, and six Maurten gels taped to my top tube. These worked perfectly, and I was able to fuel without any major issues.

I finished the 90km Bike leg in 3:27:12 (Including 10-15 min puncture time lost).

Run (21.1km – 1:39:25)

Once I got off the bike, I was relieved, it was finally time to run! My legs felt surprisingly good at the start, so I made the mistake of going out a little too hard. I had thought a sub 1:30 half marathon might be possible based on my running ability, but I underestimated how much the bike leg had taken out of me.

By the halfway mark, fatigue was setting in, and I started walking through aid stations to give myself a little relief and to stay hydrated. It was getting warmer by this stage, and I could feel my legs cramping. I took a few salt tablets on the run, which helped immensely, but in hindsight, I should have taken them earlier during the bike leg.

Despite fading a little in the back half, I still managed to pass hundreds of people on the run. It was a satisfying way to finish the race, knowing that while I had been overtaken plenty on the bike, I could make up ground in the final leg.

I finished the 21.1 km run in 1:39:25.

Overall Time: 5:44:03

I crossed the finish line in 5 hours, 44 minutes, and 3 seconds. Not bad for my first 70.3, but I knew there was plenty of room for improvement, particularly on the bike.

Tips & Lessons Learned

Training

• Train all disciplines but allocate the most time to your weakest leg. If you’re a poor cyclist (like me), put in extra bike sessions! 
• If you’re running a marathon close to a triathlon, be mindful of balancing the training load so you don’t neglect key sessions. 
• Open-water swim practice is essential—don’t just rely on pool training. Pool sessions are great for working on technique, but sighting practice in open water is a must!

Race Day Tips

• Arrive early. Parking was quite limited, and I should have learned my lesson from the day before at registration and bike drop. I also had much less time to prepare my transition area than I had hoped due to the transition area closing much earlier than anticipated. Know your timing!
• Know the course, but more importantly, know the transition layout so you can move efficiently. I walked the transition zone and up from the swim finish the day before which was helpful, not as part of the arranged transition tour which didn’t work for me time wise. Informal works fine.
• Be prepared for the unexpected. My transition area was smaller than expected, and my puncture on the bike could have gone smoother if I had practiced more. 
• Salt intake is critical. I had cramps on the run because I didn’t take enough sodium during the bike leg.
• Put some sunscreen on! I got a little burnt as I had not applied any sunscreen. Big mistake.
• Make use of aid stations when needed. I skipped them on the bike but took full advantage during the run. 

Would I Do Another 70.3?

Absolutely. But next time, I’d focus a lot more on my cycling in the lead up.

The ambition to complete a full Ironman is still there. Port Macquarie in 2026? Maybe. But first, I want to build a stronger foundation on the bike before committing to the full distance.

For anyone unsure about doing a triathlon, sign up and give it a go! There are different distances to suit every level, and the feeling of crossing that finish line as a triathlete is incredibly rewarding.

Until next time, see you on the start line!