Ironman Wisconsin - TriathlonFull Ironman

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Madison, Wisconsin
United States
Ironman North America
84F / 29C
Total Time = 13h 23m 29s
Overall Rank = 1157/2449
Age Group = M35-39
Age Group Rank = 176/280
Pre-race routine:

John and I got to Madison on Thurs. Registered and checked-in to the hotel. Spent the next few days hanging out and conserving energy. Families got there Sat. afternoon, and drove the bike course with Elizabeth and Mom. Had a pretty low-key dinner at hotel restaurant. Really had a nervous stomach and it as hard to eat.

Got up at 3:50 am. Frozen fruit was bad, so made smoothie with bananas instead. Woke the boys up and everybody met up in our room. Dropped special needs bags off and went to my bike for some last minute things. I went down to water start at around 6 am and sat with family until about 6:30. I put my wet suite on and took some final pictures. Ate a Roctane and it was go time!
Event warmup:

Just a gentle float/swim to starting point. Treaded water for about 10 min.
  • 1h 20m 41s
  • 4224 yards
  • 01m 55s / 100 yards

I got spooked going out to start and decided to start farther back and right then I originally planned. The cannon sounded and we were off.
I has some trouble with my goggles leaking in the beginning, but it was easy to stop and readjust. While I started wide, I ended up by the buoys the rest of the swim. Things were most congested around turns and the final stretch in to the finish. There was contact and I took a couple of shots, but it wasn't as bad as I'd feared.
My intestines had been crampy the day prior to the race, and I could feel them again during the swim, which concerned me. They eventual calmed down toward the end of swim.
What would you do differently?:

I think I would have started closer to the front so I didn't get caught up in the congestion. My nephew ( a state high school swimmer) told me it was easier to be swam over, then to swim around other people - I probably should have listened. I planned to come out around 1:15-1:20, so I was a little slower then I'd wanted to be. I cruised most of the swim until the 2nd back stretch and final home stretch where I pushed it in- maybe a little too much.
Transition 1
  • 11m 19s

Relatively smooth transition. Had a little trouble getting my wetsuit off my arms. Also, almost tore a muscle in my groin as I went racing into a port-a-potty with my cycling shoes on and slid into the backside. At least I didn't come out blue!
What would you do differently?:

Physically practiced the transition and slowed down going into the port-a-potty!
  • 6h 09m 57s
  • 112 miles
  • 18.16 mile/hr

Got on my bike and was excited to be out of the water. I was settling in when I turned on my Garmin and found it was only registering my heart rate - no speed or cadence. I played with it for a bit and thought I'd fixed it, until I realized it displayed 16 mph no matter my speed and had my cadence at 90 when I wasn't peddling! Played with it some more and then it warned me it was detecting multiple bike sensors. That figures... Curse you Garmin! On to plan B: GPS. I knew the battery now wasn't going to last the whole race, but I really didn't have a choice.

Things slowed in the no passing zone and under the bridge where someone had crashed. I really tried to hold back on the stick and first loop. My RPE seemed right , but my heart rate was telling a different story. Part of that was probably due to cardiac drift as I was slowly getting dehydrated. I had planned to drink about 32-36 oz an hour between water and Performance; maybe peeing every couple of hours. Not only did I not go every 2 hrs, I didn't even go once on the bike! At the 4 hr mark, I knew I was in trouble, and started pushing the fluids/electrolytes even harder and backed off the gels. By the time I got off the bike, I had salt crust all over my forehead. I was able to go a little by the time I made it to transition.

My family was out on Old Sauk. They were great. Somehow, we had a "Hot Rod" theme for this race, and they were holding a sign: Power Of the Bottle Nosed Dolphin. I yelled "h-whisky" back to them. It was hilarious!

As far as the course goes, I did as I expected. I cornered and climbed/descended well for me. My average pace was slower then it was when I rode the course in August, but not by too much. My toes were tingling/sore on my right foot coming back on the stick That's never happened before and not really sure why. I was looking forward to being done.
What would you do differently?:

1. Do something about that damn Garmin! I've had trouble with it in a lot of my races.
2. Back off my effort. Save more for the run.
3. Fluids, fluids, fluids. What more can I say? Going into a marathon dehydrated doesn't work!
Transition 2
  • 07m 53s

Again, really no problems. I did forget to grab electrolytes.
What would you do differently?:

Grab electrolytes.
  • 5h 33m 39s
  • 26.2 miles
  • 12m 44s  min/mile

Oh, here is where the wheels came off.
It felt really good to be off the bike. In fact, my legs felt great. It was warm, but not terribly hot. As I ran though, I could feel I was loosing it. By mile 4, I was walking outside of the aid stations, and by mile 6, I was going into survival mode.
I knew I needed fluids and was taking 4 cups of fluids at each stop. That made for a bloated/sloshy stomach for most of the run. I gave up on gels by mile 13 and switched to cola. I also knew I needed salt, and that I had forgotten mine in transition. I saw some salt capsules on the road and grabbed one - I was desperate.

Again, John and the rest of my family were great. They ran from point to point cheering me on. Kevin and Drew were dancing to "Two of Heart" (again from Hot Rod) on top of Observatory. Lots of encouragement, it was great. I ran/walked with various racers and made conversation which helped pass some miles.

At one point, I thought I must have trained for a biathlon and not an Ironman. I didn't expect to feel that bad during the run. I ran/walked most of the final 13, with mostly walking the final 8 until mile 25. By then, I was starting to feel a little better and was able to run again. I ran in and the next thing I knew, I was an Ironman.
What would you do differently?:

Wow, where to begin...
1. Definitely need to take the bike slower.
2. Fluids on bike
3. Maybe more of a running base before starting training program.
4. More Bike/Run bricks
Post race
Warm down:

Pizza and family.

What limited your ability to perform faster:

As above

Event comments:

Based on my training and half IM times, my goal was to finish under 12 hrs. I missed it by an hour and 23+ minutes. But, it was my first Ironman and I finished.

Profile Album

Last updated: 2010-10-05 12:00 AM
01:20:41 | 4224 yards | 01m 55s / 100yards
Age Group: 179/280
Overall: 1157/2449
Performance: Average
Suit: Blue Seventy
Course: 2 loop rectangle
Start type: Deep Water Plus:
Water temp: 70F / 21C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Good Navigation: Average
Rounding: Average
Time: 11:19
Performance: Average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike:
Getting up to speed:
06:09:57 | 112 miles | 18.16 mile/hr
Age Group: 138/280
Overall: 891/2449
Performance: Average
Wind: Some
Course: Stick and loop x 2
Road: Rough Dry Cadence: 90+
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 07:53
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:33:39 | 26.2 miles | 12m 44s  min/mile
Age Group: 176/280
Overall: 1157/2449
Performance: Bad
Keeping cool Below average Drinking Too much
Post race
Weight change: %
Overall: Bad
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5