Ironman 70.3 Racine - Triathlon1/2 Ironman

This was one of my better swims and a highlight of my race. I started wide to avoid all the people that walk for a long way so I could settle into a rhythm immediately. By doing this, I was able to eliminate the usual panic I feel at the start of a race. I also tested out drafting which I had never done before. I was amazed how much less energy you expend and that I can maintain a relatively close distance to someone and no get the crap kicked out of me. The person I drafted suddenly slowed down and breast stroked so on I went. It was harder for me to find other feet. Either they were too fast and lost me or they were so slow, I was actually faster. I exited the water at 46:39 and made my way up the long sand beach to get to T1. Probably the best news of all is I had zero stomach issues from swallowing air. Focusing on drafting and that initial wide swim are the reasons behind it and both of those suggestions came from Brett. Thanks BP!!

The obvious is learn to swim faster, but I am pretty darn content with how this went for now.

This is 1:30 better than last year and I still have a ton of room for improvement starting with actually executing my shoes on the pedals. I walk out of T1 and I know that is a time suck.

This is the first race where I was sweating within the first 5m. I knew it was going to be a hot day so I purposely drank as much as I could. I found that I ran out of water in my front mount and was forced to use my downtube back stock which I was hoping not to do until late in the race. I did take in 80oz of H20, but I think in retrospect I could have used more. I didn't go to the bathroom on the bike at all. Also ingested 320 calories, 25CHO/hour which is a little light, but my sustained energy/gel concentrate tasted like crap. It was borderline hot. Everytime I drank it it gave me a slight stomach ache. Took a Maalox and 1:30 and that helped. So did burping :). Also took in three salt sticks.

Bodywise my left adductor starting really hurting and my toes were on fire. Both have happened to me before. I was a little worried about how that would affect the run, but told myself to stay in the moment.

I went into this ride knowing I could not look at any data. I'm trying to get a better feel of how to ride via RPE. It was weird. I was supposed to be in upper Z3 and I felt like I was there. Post analysis, I was right there on HR, but not power. I left something on the table here. I thought for sure I would be closer to 20mph.

The bright spot is I was able to grab water at each of the three aid stations for the first time. Normally, I stop to refill. Such a dork.

I got off the bike and I was cooked. I was so hot, I knew the run would take all that I had to give.

Well, look at my data and adjust accordingly. I know there was a reason my coach gave me this exercise, but it was a little frustrating. Of course, my PT could die at any moment during a race and I would be forced to do what I did today.

Drink more because the Sufferfest was about to begin.

Walked my bike to the rack because my feet and adductor were crabbing at me. Grabbed my FB, threw on my shoes and walk/ran.

Leave my shoes on the pedals

I am only going to say this once--it was frickin' HOT! I know that's not a good excuse for today's performance because it was hot for everyone. I glanced at the clock as I was running out and I knew I could lay down a 2:08 and still break my back up 6 hour goal.

THe first two miles were tough as I tried to work through body pain. I spent too much time focusing on how hot I was and not enough time hunkering down. I would start to run, be tired/hot and walk. I finaly told myself that if I didn't get a move on I would be sporting a 7 hour result. I grabbed water and three it on me and drank it. I grabbed three cups of ice and threw it down my sports bra. It made a funny clinking noise and that took my mind off things for a while. I would dig some of it out and hold it and rub it on my face and neck and that helped a lot. If I ran out before the next aid station is was like the life went out of me. I knew that my sub 6 was slipping away, but because I was not allowed to look at data I really had no idea by how much.

The Carb Pro I had in my FB tasted like crap (sound familiar). I drank one bottle down and thought I would toss it, so backed off. Did take about half of the second with the same result. When I walked, the nasuea would go away. Maybe I should have just puked it up and got on with it. Not sure.

I trotted my way into the chute and saw my time--a whopping 16 seconds better than last year and very far from the goal I had set for myself which was 5:45.

Have better mental discipline to keep going. I wasn't cramping, I wasn't puking so there really isn't a great excuse for walking.

Not having gone to the bathroom in the race or until 5pm when I got back home probably points to some dehydration as well.

Felt like I might pass out after I crossed the line so was taken to the med tent. There were so many people in there that I decided to leave. I headed down to my personal ice bath, Lake Michigan.


The heat is obvious, but also mental discipline. There were plenty of other people getting it done, just not me.


In the end, there were several bright spots in this race for me, the things I learned how to do on the swim will aid me greatly for IM. Same can be said for the bike water hand off.

I also have things to work on related to the run. I have 6 weeks to get it right!