Ironman 70.3 Racine - Triathlon1/2 Ironman

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.

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

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

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.

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.

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.

Again nice easy, made it in to transition about 30 seconds before the downpour and was felt calm while in transition

Maybe speed it up, but see my thoughts on T1

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.

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

Sit down in shade and so some light stretching.


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


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.