Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
HFP Racing
92F / 33C
Total Time = 6h 05m 39s
Overall Rank = 890/2150
Age Group = M 35-39
Age Group Rank = 116/275
Pre-race routine:

Got to bed around 11p. Woke up at 2a and kept tossing in bed till 430a. Ate a slice of bread with Nutella and half a banana. Drank some red bull and about 12oz of Gatorade.

I totally messed up here. Didnt eat enough. Picked up some friends at their hotel and my wife dropped us off at transition. Then a mile walk to swim start.
Event warmup:

I was on the very last wave at 8:28, so I sat around in the water and tried to stay cool in my wetsuit. Forgot to bring a drink or food to the swim start. I was thinking/hoping there would be a drink/food table at the start but there wasnt so I was screwed. I thought about walking back to transition, but didnt feel like walking 2 miles.
  • 38m 40s
  • 2112 yards
  • 01m 50s / 100 yards

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.
What would you do differently?:

Swim faster. Sight better. I felt like every time I sighted, my head and torso dropped right after.
Transition 1
  • 03m 34s

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.
  • 2h 52m 41s
  • 56 miles
  • 19.46 mile/hr

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.
What would you do differently?:

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.
Transition 2
  • 03m 53s

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.
What would you do differently?:

practice transition
  • 2h 26m 51s
  • 13.1 miles
  • 11m 13s  min/mile

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.
What would you do differently?:

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.
Post race
What limited your ability to perform faster:

nutrition and hydration.

Event comments:

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!!!

Profile Album

Last updated: 2011-02-08 12:00 AM
00:38:40 | 2112 yards | 01m 50s / 100yards
Age Group: 90/275
Overall: 669/2150
Performance: Good
Suit: Xterra Vector Pro X2
Course: Point to point
Start type: Run Plus: Waves
Water temp: 66F / 19C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding: Good
Time: 03:34
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed:
02:52:41 | 56 miles | 19.46 mile/hr
Age Group: 96/275
Overall: 757/2150
Performance: Average
Distance: 55.68 mi Elevation Gain: 1,818 ft Avg Temperature: 92.1 °F Min Temperature: 75.2 °F Max Temperature: 100.4 °F Avg Moving Speed: 19.4 mph Max Speed: 31.3 mph Avg HR: 151 bpm Max HR: 170 bpm
Wind: Some
Road: Rough Dry Cadence: 89
Turns: Average Cornering: Below average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 03:53
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:26:51 | 13.1 miles | 11m 13s  min/mile
Age Group: 116/275
Overall: 1046/2150
Performance: Bad
Course: double loop. two hills each loop.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities:
Race evaluation [1-5]