Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
World Triathlon Corporation
90F / 32C
Total Time = 6h 09m 8s
Overall Rank = 916/2227
Age Group = F30-34
Age Group Rank = 43/139
Pre-race routine:

We left our house around 11:30a and rolled into Racine around 1p. We were able to check in to the hotel early and then headed out lunch at Jimmy John's before going to athlete check-in at the expo and then bike check-in at transition. Went back to the hotel and watched some TV before meeting my CES teammates for dinner at 6p. Made it back to the hotel around 9p and then double-checked that everything was set up for the race. In bed by 10:30p.

Woke up at 4:30 and got dressed and ready. Ate oatmeal with PB and Banana that I packed and used the coffeemaker to heat. Out the door by 5:10 or so and got dropped off at transition by 5:30a. Turns out, no one ended up racking her bike next to mine so I had a doublewide transition spot. Awesome! I pumped up my tires, filled my water bottles and set up the rest of transition. I made sure my bike was in a low gear. I packed up everything that I wouldn't be using and gave it to my husband so there would be less clutter. As I was walking out of transition I walked right past Crowie! His transition spot was immaculate. I met up with my CES teammates and we took some pictures and then headed down to the swim.
Event warmup:

I carried a bag with my wetsuit, cap, goggles and water. When we got to the swim start I put on my wetsuit and swam maybe 200 meters. Water felt great and was crystal clear. I got out of the water and took my wetsuit off just in time for the pros to take off. I had never heard a cannon starting the race before so that took me by surprise! I stood around and chatted with my teammates and then found my parents and one of my sisters and they wished me good luck. At this point, it was about 7:50a so I lined up for my wave (which started at 7:59a).
  • 38m 20s
  • 2112 yards
  • 01m 49s / 100 yards

The swim waves went off in 3 minute intervals, but for some reason, there was a 6 minute cushion before my wave. We were led to the start and then had some time to wait before the horn sounded. I put my face in the water and breathed a few times. I placed myself in the third row, about in the middle. When the horn went off, I didn't charge into the water but walked in and then when the water was about waist high I started swimming.

This swim was SO easy. The water was crystal clear and the perfect temperature. I could see the lake floor nearly the whole way. Some bumping until we rounded the turn buoy. I was able to draft some - there was one person in a black and red wetsuit whom I drafted off of, and then she would draft off me and we just went back and forth. Not purpose, but that's just how it ended up. About halfway through the swim I thought my cap was feeling funny. I popped up and my swim cap was nearly off my head! Did a quick fix and back to swimming. The buoys were yellow, but halfway down changed to orange. I looked at my watch when the buoys turned colors and saw that I was right on pace. I didn't push the swim. I just swam at what felt comfortable. The next wave caught up to me about right at the halfway point. It little bumpy and difficult to get in a good breath at that point without taking in a mouthful of water, but by and large, not a big deal at all. I stayed pretty well on course for this swim, usually I am a zigzagger. Maybe bc the water was so clear I could see a bunch of people around me and figured that I must be on the right course. After rounding the last buoy I swam to shore. I stood up when I noticed other people standing up and then ran through the water. I took a look at my watch and it said 37:XX. I was THRILLED with this because it beat my previous Oly time by 5 minutes! Ha! A longer distance took less time! I took swim lessons over the winter and had joined a master's team, so this swim time is my lessons at work!
What would you do differently?:

I should have swam a little bit more at the end instead of standing up too quickly. It was difficult running through the water and that probably wasted some time. I also could have pushed the swim a little bit, but I really just settled in to what I felt was easy and maintainable.
Transition 1
  • 04m 21s

I saw my family lined up at the swim exit, which was great! I ran up the path and used the wetsuit strippers. I had never used those before so I had to ask what she wanted me to do. She said to pull the suit past my butt and then sit down. She yanked it off in one grab. The run from the swim exit to transition was long, or maybe it just felt long.

I found my bike easily (love that you rack by your bib number) and threw my wetsuit on the bar. Put on bike gloves, race belt and shoes. My husband and one sister were standing right by the transition fence so they cheered for me the whole time I was getting ready for the bike. That was funny bc I don't think I have had an audience for that before! Did a quick spray of sunscreen on my face, neck, arms and legs, grabbed my bike and ran out!
What would you do differently?:

The bike gloves probably aren't necessary. And I really should learn how to pre-clip in bike shoes. My husband took a video of my transition and when I watched it, I thought I was moving slow. At that time it seemed like I was rushing, but watching the video I saw a different perspective and I think I was spending too much time poking around.
  • 3h 15m 18s
  • 56 miles
  • 17.20 mile/hr

You mount your bike right at the bottom of a small hill. I rode up the hill and as soon as I get to the top, my Garmin freezes! I turned it off and on and pushed a bunch of buttons but the thing just stayed frozen. As a result, the first couple of miles were a little easy, as I was fiddling with it. This was worrying me, but I tried to focus on what I can do instead of what I can't. I realized that the lap button was pushed all the way down. I took a pin out of my race bib and dug out the button. It worked! I wasn't sure how far I was into the ride but eventually figured it out once I saw the 10 mile marker.

I tried to be smart with the course and pick up speed where I could. I pedaled hard down all the downhills and used the uphills as opportunities to sit up and drink. I switched between nuun water and Perform for the ride. I picked up h2o at the first aid station and Perform at the second and h2o and Perform at the third. Any water that couldnt fill into my aero bottle I dumped over my head. No problem with the water handoffs at the aid station. I tried to monitor how my body was doing - I ate 1/3 of a Clif bar every 20 minutes until the 2:20 point, then I had half a gel at 2:45. At some point I noticed that I had a layer of salt on my arms, so I upped the nuun concentration.

I rode this course a few weeks before the race. I did a brick workout and during the run portion I felt like trash. I talked with my coach and my MG about it, and they said to take the bike easier. I tried to keep my HR in Z3. I finished this ride 3 minutes slower than the training ride, but I felt sooooo much better on the run this time.
What would you do differently?:

I don't know...obviously there is room for me to get faster. But I think I handled the ride well. I'm happy that I didn't let the frozen Garmin get to me and instead focused on what I could do.
Transition 2
  • 02m 4s

Got in and out.
What would you do differently?:

Put on sunscreen! I forgot.
  • 2h 09m 5s
  • 13.1 miles
  • 09m 51s  min/mile

Right when I started the run, I heard the announcer say my friend's name that he finished. That was pretty cool. The CES team had a tent and so I saw a bunch of our team and team spectators right then. I took a look at my watch and thought it was in the 8s so slowed down. I purposely wanted to take the first 4 miles easy, the next 5 at pace and then the last 4 hard. I powered up both of the hills and got to the first aid station and then dumped ice down my shorts. OMG that felt so good! I carried a handheld that had nuun in it so didn't pick up anything to drink. I put ice down my shorts at every aid station. Around mile 5 I realized that I wasn't going to pick up any speed at all, but I think that bc I kept the first 4 miles in check, I was able to keep running throughout the race. Around mile 5 I tossed my handheld bc I was tired of carrying it. I think that might have cost me some time bc I spent more time at the aid stations, but that's OK. I ate another half Gu at about the hour mark. I should have taken in more calories, but everything just seemed so unappetizing. I did have an orange slice (which I liked) and some Coke (which I did not). On the second loop I did spend more time at aid stations, dumping water all over my face and arms, putting ice down the shorts and also carrying ice in my hands. WHen I got to mile 12 I picked up the pace. I flew by my team tent, which was so exciting. I finished with a good kick and threw my hands in the air.

My family was spread throughout this course so I saw them a bunch of times. That was such a good pick-me-up! I have heard people say it is hard to get to the mile 6.5 turnaround when you are so close to the finish line but you can't cross it, but I loved it! I was able to see my family so many times and I saw a bunch of my teammates throughout the day. Plus it's easy to break the race up Just tell yourself, "Only three miles to the turnaround" and you can do anything for three miles. One of my teammates said I had a smile on the whole run, and I believe it! I had so much fun on the run. There was never a doubt that I wouldn't finish. The spectators were great! I just fed off of their energy. Lots of people had sprinklers and hoses.

What would you do differently?:

? I don't know!
Post race
Warm down:

I crossed the finish line and received a medal and hat and turned in the chip. I stopped in the chute and put my hands on my knees for a little breather and I was surrounded by about 4 volunteers making sure I was OK. As soon as I got out of the chute I kicked off my shoes. My family met up with me and both of my sisters were crying!

I eventually made my way to my team tent and waited for everyone to come in. I had some beer and ate a sandwich. I put on compression socks and did some stretching.

What limited your ability to perform faster:


Event comments:

This was my first HIM and I loooooooved it.

Last updated: 2012-01-17 12:00 AM
00:38:20 | 2112 yards | 01m 49s / 100yards
Age Group: 49/139
Overall: 907/2227
Suit: Xterra sleeveless
Course: It starts north of transition. Swim out about 200 yards, then point to point for a mile, then back in 200 yards.
Start type: Run Plus:
Water temp: 69F / 21C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 04:21
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:15:18 | 56 miles | 17.20 mile/hr
Age Group: 56/139
Overall: 1331/2227
Course: bumpy! lots of cracks in the street.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:04
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:09:05 | 13.1 miles | 09m 51s  min/mile
Age Group: 0/139
Overall: 0/2227
Course: 2 hills outside of transition. Then 3.5 miles out, 3 in, repeat.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]