#shanghai703

[fred-onthemove]

#throwbackthursday Floating feet! 😁 Nice weather and flat course. What more could you ask for? #shanghai703 #ironman #ironman703 #triathlon #triathlete #triathlonrace #ironmantri #swimbikerun (at Mingzhu Lake Park) https://www.instagram.com/p/CGFqcMcs9y0/?igshid=rqg70n1alnis

[fred-onthemove]

#latepost Photos from @finisherpix thanks for cool pictures. 👍 Also thanks to @aquashopswim GC, Queensland and Nicole who taught me how to wear & remove wetsuit quickly 🙏 (btw, my 11 minute T1 was not because of problem in removing wetsuit; I just wanted to sit and dry myself before bike leg 😁). And I love pedaling that @canyon Speedmax CF 8. To get the average speed over 30km/h for me is a major improvement. 🙏 #IM703Shanghai #Shanghai703 #IRONMANtri #PL3RS #UITri #F3UI #triathlon #triathlete #swimbikerun https://www.instagram.com/p/B4MU_ytlfIr/?igshid=10ycbgm85h71c

[fred-onthemove]

A bit longer review of #IM703Shanghai Athletes check-in & Race Village Check-in was quick and organized. There’s small merchandise store, bike technicians Swim Test Officials only gave 1.5 hours swim check one day before race from 9 to 10.30 AM. Came there 10.28 staffs didn’t allow me to swim initially, but then they allowed me to swim check briefly. Opening Ceremony It was quite brief. Organizer introduced top 5 male/female elite athletes Race Course 1. Swim Leg: Start was divided into waves based on speed. Athletes started the race by jumping from dock into lake. Course was counter- clockwise with big signage buoy every 100m. Finishing swim leg by climbing dock with help from staffs and ran to transition area for about 300m. 2. T1: Entering transition, went straight to bag area to get blue bag. Take all bike gear out of the bag and put all swim gear in the bag. Change tent was provided to change dry clothes. Then gave the bag to staffs, ran to bike rack and exit transition to bike mount zone. 3. Bike Leg: 2 x loop. Course was mostly long road and relatively flat. There were several climbs when passing bridges but not steep. Strong wind at some part of the course. There were only 3 turn and aid station was provided near every turn. 4. T2: Entering transition straight to bike rack then went to bag area to get red bag. Take all running gear out of the bag and put all bike gear in the bag. Then ran to transition exit near bag area. 5. Run Leg: 3 x loop. Ran circling the lake in the park. Weather was nice, 23-28 C, many trees. Aid station & medical tent every 1.5km Finish Area After crossing finish line, staffs quickly gave finisher medal, shirt & cap. Then walked to rest area where staffs gave bag of snacks and drinks. Overall, it was organized and good race. The only downside was that only few Chongming residents cheering athletes along the course. But it was nothing compared to nice course. Kudos to @ironmantri @ironmanasia #Shanghai703 #Shanghai #Chongming #ironman #IM703 #triathlon #triathlonrace (at Mingzhu Lake Park) https://www.instagram.com/p/B33dPbgFCGb/?igshid=1cmn90sfhmr8n

[fred-onthemove]

Quick review on #IM703Shanghai Orderly wave start on swim leg ✅ Flat route and strong wind in some parts on bike leg ✅ Relatively cool weather (23°-28°C) with many trees in the park on run leg ✅ Another IM703 ✅ Big hug & kiss to my wife @frela_dachlan to support me including taking photos and videos. Shoutout to all #mitralvalveprolapse warriors! Know your limit, and you can do endurance sports even if you have #heartcondition ✊ #Shanghai703 #IRONMANtri #PL3RS #UITri #F3UI #triathlon #triathlete #swimbikerun (at Mingzhu Lake Park) https://www.instagram.com/p/B32G4fwl-JX/?igshid=v4uaqln4kqbu

[fred-onthemove]

Last tapering run before race: 30mins run with 10mins Z2, 10mins Z3 and 10mins Z2. #ironman703 #shanghai703 #ironman #triathlon #triathlontraining #pl3rs (at Chongming) https://www.instagram.com/p/B3uP6PKl4pl/?igshid=xtwmn4y51qak