Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
HFP Racing
85F / 29C
Total Time = 5h 04m 29s
Overall Rank = 189/2002
Age Group = M25-29
Age Group Rank = 26/160
Pre-race routine:

It has been a hectic couple of weeks. I'm right in the middle of the highest volume weeks training for my ironman in September, working some 60 hr + weeks, and just last week we got 7 inches of rain in the course of a few hours, flooding my basement with 2 ft. of water and trashing everything down there. So I was really tired and running on very little sleep coming into this race, so I wasn't expecting a great performance. I drove to the hotel in South Milwaukee Saturday morning/afternoon, then met up with my best friend from my Detroit days, his wife, her sister and very cute 2 yr. old daughter. We did the expo, packet pickup, and bike drop-off, all of which went very smoothly. After that it was already getting late, so we headed out to get some dinner, ended up going to California Pizza Kitchen, which was nice because we don't have those in po-dunk Iowa. It was 9:30 by the time we got out of there, so lots of sleep was not in the offing before this race. Found a grocery store and picked up some bagels and Powerade for in the morning. Back to the hotel, mixed bottles and got stuff ready, then off to bed. I slept ok, but 4:45 came early. Pretty much hit the road right away to drive the 30 min. or so to the race site. Got transition set up, waited in line for portajohns, then wished my buddy luck, he was in pretty much the last wave. Made the LONG walk to the start and actually didn't have much time to wait until my wave was off.
Event warmup:

Nothing, swim was my warmup.
  • 37m 28s
  • 2112 yards
  • 01m 46s / 100 yards

Ah the swim, my weakest discipline. Seeded myself to the outside at the start to avoid being pummeled, and that worked well. I had a decent start and walked a good bit of the way out into the lake before starting to swim. The water felt cold at first, it was tough keeping my head down in the water. Hit the first turn and started to settle in, again staying a good bit off the buoy line to avoid people. I know I miss out on drafting, but it is more comfortable for me. I noticed the chop on the lake was starting to pick up, and got noticably worse the second half of the swim. I got my head swamped over a few times and picked up a few mouthfuls of water. I was just cruising, not really pushing or expending much energy. Hit the final turn and it seemed to take an eternity to get back to shore, maybe a current or something?
What would you do differently?:

Nothing really, swim faster, push harder.
Transition 1
  • 03m 40s

There was a fairly long run from the beach to the transition area, but my time was really slow. Just seemed to take me a while to get going. It was a large transition area so that was part of it.
What would you do differently?:

Move more quickly and do things more calmly.
  • 2h 35m 6s
  • 56 miles
  • 21.66 mile/hr

This was a pretty fun bike course. Lots of samll rolling hills to hammer up over. I set a hard pace from the start and the legs felt pretty good. Everything was going great until the wheels fell off at mile 10. Literally. Going around a corner, the skewer for my rear wheel popped out of the dropouts somehow, and the wheel wedged against the frame and locked up, squealing like crazy and almost tossing me off the bike. Somehow I avoided going down, pulled over, and took about 3-4 min. to figure out what happened and correct the problem. Those turned out to be pretty crucial 4 min. The rest of the bike was pretty uneventful, I kept the hammer down and didn't really get tired at all, hydrated well, and kept the calories coming in. Played leapfrog with a couple guys blatantly drafting off me and each other which sucks. Hate it when people cheat! Finally dropped them with about 6 miles to go...
What would you do differently?:

Check over the bike more carefully, make sure my rear wheel was setup correctly.
Transition 2
  • 01m 40s

Pretty good transition, fumbled around a little racking the bike and forgot to get rid of my bike nutrition untilI was a few steps away from my spot, so had to turn around and go back.
What would you do differently?:

Just make sure I do everything before I run away from my spot...
  • 1h 46m 35s
  • 13.1 miles
  • 08m 08s  min/mile

When I headed out for the run, the sun came out and it started getting hot immediately. The first loop wasn't too bad, I felt strong and held a 7:55/mi pace pretty easily. Made sure to get 2 cups to drink and a cup of ice at every aid station to suplement my bottle of Heed. Also tried to dump a cup of water on my head at every station to stay cool. Hit the turn around for the 2nd loop still feeling pretty good. At mile 9, my right quad got very sore, so I backed my pace off to 8:20/mi until the finish strech, and stayed hydrated as best I could. First half and 2nd half splits were nearly identical, so I think I got all I could out of it given the conditions. I felt bad for the people heading out for their first or second loops when I was finishing, it was really getting hot and the little rain we got really made it a steam bath.
What would you do differently?:

Post race
Warm down:

Stretched, ate a nasty sandwich, and hydrated. Wandered around looking for my buddy's wife and sister-in-law. Finally found them and waited for him to finish up, packed up, and hit the road.

What limited your ability to perform faster:

Lack of sleep lately, basement flooding and crushing my legs dragging a washer, dryer, and hot water tank out of my basement by myself Thursday before the race, and dropping new ones in.

Event comments:

My first WTC event, and I thought it was pretty well run and I had a great time!

Last updated: 2010-03-17 12:00 AM
00:37:28 | 2112 yards | 01m 46s / 100yards
Age Group: 54/160
Overall: 389/2002
Performance: Average
Suit: Xterra Vortex X2
Course: C-shaped, about 250-300 yds out from shore, long stretch parallel to shore, then back into the beach. Simple.
Start type: Run Plus: Waves
Water temp: 60F / 16C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Below average Navigation: Below average
Rounding: Good
Time: 03:40
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed:
02:35:06 | 56 miles | 21.66 mile/hr
Age Group: 0/160
Overall: 0/2002
Performance: Good
Wind: Some
Course: Rolling hills and tons of turns, nothing too difficult though.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:40
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
01:46:35 | 13.1 miles | 08m 08s  min/mile
Age Group: 0/160
Overall: 0/2002
Performance: Good
Course: Double out-and-back, a few decent sized hills but flatish otherwise. Oh, and if you advertise running through the zoo as a draw to your race, I better be in the zoo for more than 30 sec. and better actually get to see an animal!
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4