Ironman 70.3 Muscat Race Report – Richard’s Race Report – 8th February 2025
Swim – 32:29 (1:39/100m)
Leading up to race day, the swim conditions were looking ideal—calm waters and perfect temperatures. However, race morning had other plans. The first 800 meters were a battle against choppy waves, making it a challenging start. Fortunately, the current worked in our favor on the way back, giving us a much-needed push towards the beach. While it wasn’t my fastest swim, I hit my expected numbers, which was satisfying given that I had only one quality swim session per week during training.
Bike – 2:25:30 (37.8 kph)
Funny story—I accidentally signed up under Sophie’s name instead of my own! This mix-up meant a last-minute bib number change, giving me one of the highest numbers in the field. Usually, a high bib number means a tough spot in transition, but luck was on my side. My bike was positioned just 20 meters from the exit, making for a stress-free transition.
Feeling great, I hit the bike course and found two athletes to legally work with for the first 20km. But on a long descent, I lost them, with a voice in my head reminding me, You’re a father now—don’t take unnecessary risks. This is just a hobby. I listened.
That left me solo for a good portion of the ride as we hit the hills. With over 700m of elevation, this wasn’t a personal-best course, but I still managed to maintain strong power and a solid average speed. Out of the many 70.3s I’ve done, this course was a standout—stunning ocean views, rolling hills, and incredible architecture through old Muscat.
Run – 1:31:23 (4:20 min/km)
Coming off the bike, I felt surprisingly fresh. My power management and nutrition were on point, and hydration was well-balanced. The run started strong, but I quickly realized I lacked the top-end speed I usually have. My recent marathon training had built endurance but not the top-end speed I needed for a fast finish. Still, I maintained a consistent pace throughout and was happy with my effort on a hot day.
The crowd support was phenomenal, and the highlight of the race was running down the finish chute with my family cheering me on.
Overall Time – 4:35:18
Not my personal best, but I’m really happy with the result given my training this year. Looking ahead, I know I need a more structured run focus for future 70.3s to regain that top-end speed. With this race being so close to Dubai Marathon, I knew my run performance wouldn’t be at peak levels, but that was part of the trade-off.
What made this race extra special was sharing it with my triathlon club in Dubai, Endurance Training Society. Racing alongside 16 teammates and seeing them achieve their goals—whether it was podiums, PBs, or first-time finishes—was incredibly rewarding. A huge shoutout to my father-in-law, Barrie, who finished his first-ever 70.3 at the age of 67. Proof that age is just a number, not a barrier!
And of course, the biggest thank you goes to my wife, Sophie. Supporting me on race day with two little ones in tow is no small feat. Spectating an Ironman 70.3 is tough enough—doing it with two babies? You’re amazing.
Ironman 70.3 Muscat, I will be back!
