Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
World Triathlon Corporation
69F / 21C
Total Time = 5h 47m 44s
Overall Rank = 616/2227
Age Group = M30-34
Age Group Rank = 92/243
Pre-race routine:

Had 3 scrambled eggs, 2 pieces of butter toast, and a piece of kringel at 4:45 at Bob and Karen's house. Arrived at transition about 5:15. Setup within 15 minutes. Walked down to swim start and waited and waited. Next time bring extra sunglasses and a long-sleeve sun shirt.
Event warmup:

Relaxed, visualized, prayed. Listened to One and Ironman. got the wetsuit on and headed to the start chute. Didn't warm up swimming at all. Worked out fine based on the results.
  • 32m 48s
  • 2112 yards
  • 01m 33s / 100 yards

Swim felt great. I intended on pushing the first 200m, but never really felt like I was. Kept the same pace for most of the rest of the course, and it worked out. I felt strong and fast. Time reflected that. I did hit a few backups at one of the bouys without a route through. Ended up breast stroking until people moved around.
What would you do differently?:

Practice sighting and open water navigation. Found myself zig-zagging a lot.
Transition 1
  • 04m 24s

Pulled cap/goggles off at beach. Pulled down top of suit running up beach, leaving cap/goggles in sleeve. Dipped feet in wash tubs. Once in T1, had sunscreen applied to back by applicator, At bike, calfs cramped as I was trying to step out of the wetsuit; delayed removal and caught on heels. Applied sunscreen to knees gathered bike things and headed out. Once at the mount line, my wheel turned and unclipped my right shoe. Reset and powered up the hill. Strapped in at the top.
What would you do differently?:

Practice wetsuit removal.
  • 2h 55m 10s
  • 56 miles
  • 19.18 mile/hr

Went out strong. First 25 miles I was at 19.5mph pace. Forgot to remove foil from second gatorade bottle. Slowed me up as I worked to open it and then lost the cap. About mile 40 I started to feel really fatigued. took nutrition and Perform and tried to adjust my pace. Took advantage of the descents for recovery, ended up flying by a few people by simply tucking up.
What would you do differently?:

Work on long ride endurance. Remember to test bottles before race starts. Hydration/nutrition plan worked. GU and 12oz gatorade/perform every 30 mins. 24oz water every hr. More liquid than I planned, but it worked well. No peeing issues as I sweated it all out.
Transition 2
  • 02m 21s

Little slow getting my running shoes on. Reapplied sunscreen tot back/shoulders and left. Overall not too bad.
What would you do differently?:

More sunscreen on arms. Figure out how to get my shoes on quicker.
  • 2h 13m 1s
  • 13.1 miles
  • 10m 09s  min/mile

First loop felt ok. Walked the hills and transitions. Second loop I hit a wall and ended up run/walking a large portion of the route. Negative thoughts started to creep in about mile 8. Had to push them aside and get back to running. Took GU every 30 mins, grabbed pretzels at the end of each loop (3.1 and 9.7 mi) banana somewhere around 11 mi. Lots of water. occasional perform. Ice in my hat when I had it, sponges in my shirt when they had them. "Sprinted" the last .2 miles to get ahead of the small group that had formed in front of me. Wanted to cross the line by myself and was glad none of them tried to overtake me. Lots more people walking the second loop than running.
What would you do differently?:

I hate running. Practice more and learn to do it better. The heat sucked, but it was expected.
Post race
Warm down:

Went to the med tent for ice and a cool fan. Steeled my HR and basked in my finish. Went to the food tent grabbed salts stuff and fruit. Sandwich a bit later.

What limited your ability to perform faster:

Heat. Bike endurance, run endurance.

Event comments:

Great first HIM experience. I think I'd do it again, though we'll reconnect on that in a few days/weeks. Very proud and happy for finishing as well as I did. Expo was a bit lacking, but everything else felt very personalized. Racine was very welcoming and accommodating. Lots of volunteers.

Last updated: 2011-11-21 12:00 AM
00:32:48 | 2112 yards | 01m 33s / 100yards
Age Group: 38/243
Overall: 314/2227
Performance: Good
Suit: Xterra Vortex4
Course: Beach start. First 50m were shallow sandbars to run over. Out 200m, right turn. parallel to shore, then right turn and 200m to shore.
Start type: Run Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Good
Time: 04:24
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:55:10 | 56 miles | 19.18 mile/hr
Age Group: 101/243
Overall: 638/2227
Performance: Average
Wind: Some
Course: Neighborhood, county, and state highways. Mix of smooth pavement and repeated bumps that really get on your nerves.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 02:21
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
02:13:01 | 13.1 miles | 10m 09s  min/mile
Age Group: 92/243
Overall: 616/2227
Performance: Below average
Course: Flat out of transition. Up and down bluff once, then back up again. Flat from there on out. Lots of people with sprinklers out in town, but then the last 1.5 miles was pretty barren on the roads.
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: Good
Race evaluation [1-5] 4