Ironman 70.3 Racine - Triathlon1/2 Ironman

Finally 1:28 after the pros go, it's our turn. Started all the way in the back towards the left planning to take the 1st turn to the right wide to avoid contact. Gun goes off and I walk into waist deep water. Check my watch and already 30 seconds passed. So I decided to start swimming. I go slow and my HR and breathing are both good. Stroke felt good and 25m before the first turn I noticed the area is not crowded at all. I made the decision to get closer to the bouy. I tried passing a guy, but I couldnt so I decided to just draft him since we were at about the same pace. Last 200m I started kicking to wake up the legs. Got up and checked my watch and it was 37:01. Legs felt good as I ran into transition.

Swim faster. Sight better. I felt like every time I sighted, my head and torso dropped right after.

about 100m run on the beach and another 75 into T1. Got some help from the wetsuit strippers. Rinsed off sand from feet and took in a gel and fluids. Shoes on for the jog to the mount line.

I stuck to my plan ride at a comfortable pace and keep cadence around 90. Rough roads the first 3 miles so I just kept an easy pace to avoid any flats. The first aid station was too far. I ran out of gatorade on my Torhans aero 30. And this was pretty much what happened every time. I would run out of fluids about 5 miles away from the next aid station. Also consumed 5 oz of Accel Gel and 6 saltstix.

With this heat, I should have had an extra bottle on the bike and another gel flask. Maybe even some solid food on the bike.

took too long. stretched my legs and drank some more. I was almost at the run out, but forgot my watch. Ran back to my spot and couldnt find my watch. I remembered I must have it in the wetsuit sleeve with my swim cap and goggles. Took a bit of time to wrestle it out of there and then I was off.

practice transition

My legs felt ok the 1st mile. My legs always cramp and so I decided to walk the 2 hills in the beginning to prevent cramping. Two miles in and my left hamstring cramps up. I stop and stretch. From there it was a struggle to keep my calves and hamstrings from completely locking up. Run and walked the rest of the way. Dumping ice in my tri suit felt great and seemed to boost my energy. The last 3 miles I just was in survival mode. My energy was low so I reserved it for the finish line.

NUTRITION. take in more gel on the run. I only had 3. The salstix in my pockets crumbled to moisture. I had enough fluids that I even felt bloated.

nutrition and hydration.


This was my first HIM and learned so much along the way. I loved the course. They did a good job fixing some of the roads and changing the bike route a bit to avoid the worst roads. The residents of Racine were great!!!