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Wednesday, February 05, 2020
Duffy Reflects More on Ironman 70.3 Performance

Flora Duffy took some time to reflect on her IRONMAN 70.3 South Africa winning performance two weeks ago.

Duffy wrote on social media, “I have been meaning to share a little bit more about my 70.3 experience but race fatigue & a stomach bug last week left me pretty useless. Thankfully I am feeling more myself today.

So the race, it was long and I could not imagine doing double that distance. The swim was fairly straight forward as it is not much longer than a typical Olympic Distance Triathlon and luckily, I didn’t have to Swim at WTS level intensity.

The Bike is where things got interesting. Within the first 10km I noticed my left glute was quite tight but figured it would loosen up at some point in the 90kms. I focused on hitting my specific power ranges (thanks @catalystcoach) and my nutrition + hydration (also thanks @catalystcoach). I took an SIS gel every 35mins, so a total of 5, which worked very well for me.

Back to the glute issue....it did not loosen up and I fact got worse-much worse. By 45km I really struggled to push power and over the last 45km and I lost 9mins. I thought of stopping but sitting in a follow car sounded horrible, so I pedaled softly to T2 and told myself I would reassess the situation once off the Bike.

I gingerly went through T2 and thankfully everything felt pretty good.

The initial goal for the run was to be conservative but that went out the window when I came off the Bike way down. I was really frustrated at this point and just wanted the race to be over. So I ran as fast as I could for as long as I could. Turns out I had a pretty decent 21km in me.

The main goal was to get a slot for 70.3 Worlds and I am extremely happy I managed to achieve that. So my Shiv and I will spend more quality time together in September.”
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