Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
HFP Racing
Total Time = 5h 43m 32s
Overall Rank = /
Age Group = M30-34
Age Group Rank = 82/214
Pre-race routine:

Woke up at 4:00, had a yogurt, bagel and a Gatorade, was really nervous abut heat since all training was done in early mornings, and in past events Hydration has been a problem. Got to transition about 10 to 5AM got set up and by 5:30 I was back at the car where my wife was sleeping. Went back to transition for one last check at about 6:15, and headed out for the swim.
Event warmup:

Went for a swim at about 6:45, and then again about 7:30, didn't want the cold to be a shock when I got in, but the water was awesome. I was nervous that the MMSD dumping would make it's way south, but thankfully, all clear.
  • 39m 38s
  • 2112 yards
  • 01m 53s / 100 yards

This swim went really well for me. I usually go wide, but didn't want to swim more than needed, so I stayed pretty tight to the buoys and loved it. It was a little like a washing machine for the first few buoys, but then it opened up and I got really comfortable. That run to the transition was a bother but not much you can do.
What would you do differently?:

Really nothing, I got hungry on the swim, but that always seems to happen, I think more confidence to push myself a little more but it's a long race
Transition 1
  • 03m 50s

Plan was to take it easy and stay calm. With that long run, I didn't want to panic myself to try and save 1 minute of a 6 hour race, so everyting went pretty smoothly. Had bike in the right gear so was ble to get up and out pretty quickly
What would you do differently?:

Should probably try and pick it up, but really what's one minute going to do for me. I am just as proud of 5:43 as I would have been of 5:42 so no use really rushing.
  • 2h 48m 47s
  • 56 miles
  • 19.91 mile/hr

Bike was about what I expected. I knew the spots to really push it from the training rides I had done, but I also knew that I had to back it down to try to keep my legs "fresh". About 2 miles after the first aid station, I ejected my only bottle of just water. I had the Perfom, but that stuff is too salty and once it got hot, I couldn't drink anymore. Around Mile 28 or so, a rider in front of me lost their water bottle so I stopped and grabbed it. Gross, but I knew I needed the water. About mile 33 I heard a sharp "ping" and thought I might have popped a spoke or a chain, stopped looked over my bike and figured it was a co2 that I lost. Had another one so I uscrewed it and put in in my bento box, just in case. Took the last two mile really easy and stood and stretched to preempt any cramping on the run.
What would you do differently?:

Physically not a thing. This is all I had for the bike and I am pretty proud of it. Need a better hydration strategy. Need to drink more but also need to reassess the torpedo mount on the front. Also make sure I screw the CO2 in all the way.
Transition 2
  • 02m 9s

Again nice easy, made it in to transition about 30 seconds before the downpour and was felt calm while in transition
What would you do differently?:

Maybe speed it up, but see my thoughts on T1
  • 2h 09m 8s
  • 13.1 miles
  • 09m 52s  min/mile

Knew run was going to be tough, lost March and April due to injury, training mileage never got over 10 miles for a log run and two weeks ago started developing constant knee pain(Guessing its an ITBand Issue)so I took the pace pretty easy. Goal was under 2:00, but really had no idea what to expect. Felt good through mile 4, but once that heat really kicked in, I just suffered. Knew I was dehydrated, but couldn't take the fluids in without getting stomach issues. The oranges and the ice were awesome. A really nice woman, (Claire -thank you) told me to put the ice in my armpits and hold it there as long as I could, and it really helped cool me down. Those volunteers and residents with the hoses were AWESOME, thank you all so much. By mile 8 I was feeling better and felt the best I did all run on miles 10-13.1.
What would you do differently?:

Train better. I seem to always overtrain or undertrain and try to make up for it and get injured. Ideally I would like to have some runs over 13 miles in training
Post race
Warm down:

Sit down in shade and so some light stretching.

What limited your ability to perform faster:

Hydration and training- knew that going in, need to understand the science of both better in order to improve

Event comments:

Volunteers were tremendous, lake was awesome, bike was boring, run sucked but not due to organizers. First big race, but WTC seems to be on the spot with everything. Although maybe the turnaround on the run could be in a better smelling area, and since we really ran behind the zoo, can they at least take the garbage out before the 90 degee day cooks it. Other than that, just a great day.

Last updated: 2010-04-06 12:00 AM
00:39:38 | 2112 yards | 01m 53s / 100yards
Age Group: 66/214
Overall: 578/
Performance: Good
Suit: TI Black Pearl
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 03:50
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:48:47 | 56 miles | 19.91 mile/hr
Age Group: 0/214
Overall: 0/
Performance: Good
Wind: Little
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Not enough
Time: 02:09
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:09:08 | 13.1 miles | 09m 52s  min/mile
Age Group: 82/214
Overall: 0/
Performance: Below average
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge
Events on-time?
Lots of volunteers? Yes
Plenty of drinks?
Post race activities:
Race evaluation [1-5]