Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
World Triathlon Corporation
88F / 31C
Total Time = 4h 42m 9s
Overall Rank = 52/2227
Age Group = M40-44
Age Group Rank = 3/341
Pre-race routine:

Having done this race multiple times (before 70.3) and getting access to a friends awesome condo really helped make things run smoothly. We were right in between the Expo and the race start/finish (by the Chancery). My wife, kids and Mother-in-law all drove up on Friday to get acclimated. Did the expo, got some extra GU and utilized the $20 coupon in our SWAG bags.
Event warmup:

My wife and I left the kids/MIL at the condo and drove over to the site. We noticed a couple headed over and asked them if they wanted a ride. They were grateful. Although, I did not plan this, they were able to help my wife and I set up our Canopy in a prime location near the finish. We also set up our cooler and chairs right next to a picnic table. Perfect for all of our friends to meet and cheer on the racers (and nice to have beer in the cooler for my friends and I for afterwards!).

I then went into transition and set up my stuff. Holly hung around and waited for me and 3 college buddies that were doing the race and she drove us to a gas station to utilize the restroom...and then dropped us off at the start. How awesome is that??
  • 29m 4s
  • 1931 meters
  • 01m 31s / 100 meters

This was a good swim for me. I was hoping for 28:XX or a low 29 and got it. My Garmin 310xt had the swim right at 1.20 miles, so I assume pretty accurate. I started off in the front and then tried to find some feet. I didn't find any, until the first turn and then I stayed on this guys feet for a good 500m. Then I lost him, as we jostled through the earlier waves and ended up going a little inside the buoys and getting back on course. I, then found him again for another 500m and then went on my own as he wasn't going fast enough for my liking. My AG was so large, we went off in three daughter assured me that I was the first purple hat to finish, though, and it was great to see her and the rest of the family (and Tony Two Goggles) as well.
What would you do differently?:

Not much. My swim has been getting more and more solid since re-braking my collar bone in February.
Transition 1
  • 03m 27s

Long run up the beach. I jogged to save energy for the rest of the day. I also ran through both of the pools to get sand off feet, and then utilized one of the wetsuit strippers, who hadn't had much practice, but got it done for me...albeit awkwardly. took some time getting my nutrition, glasses, and everything situated, but not too bad.
What would you do differently?:

Nothing. Not blazing, but efficient.
  • 2h 26m 59s
  • 56 miles
  • 22.86 mile/hr

I enjoyed this bike. I knew it was going to get hot and I had a target range for my watts. I took the first 5 minutes to relax and get the HR down. I also put on my arm coolers and started my hydration. I really, really focused on taking it easy at the beginning, knowing I would get comfortable and hopefully pass most of the people passing me in the next 2-3 hours. It took me a good 5 miles to get up to HIM watts, but I eventually dialed it in and got comfortable. The first hour was passing all the waves in front and finding a rhythm. I then tried to work a little harder and ended up riding the last 15 miles by myself until I caught a dude with "NYAC" on his tri-kit. We traded back and forth for the last couple of miles, and I put about 20s into him before T2.
What would you do differently?:

Nothing, I liked how I eased into this and stayed within my capabilities. I knew it was going to be hot, so I really concentrated on getting in 2+ bottles in per hour (did about 2.25).
Transition 2
  • 02m 5s

This was OK, considering I missed our lane and NYAC guy blurted out that I did...and then I went by my bike. It was OK, b/c I was in this calm state and also knew I had to go to the bathroom. NYAC guy took off and I stopped at the porta-potty to go pee. Nice to go to the bathroom on a hot/humid day like this, but wish it was a little more lemonady in color (TMI, sure, but hey, its my RR :)
What would you do differently?:

Check out the ins/outs a little closer.
  • 1h 40m 34s
  • 13.1 miles
  • 07m 41s  min/mile

In an HIM, my target is Marathon Pace, which for my current fitness is probably in the low 7s..however, I knew that with the humidity, it would be a difficult go at that speed. So, I dialed it back a bit and decided, if I started feeling better to then push it. The first 3 miles were right at 7:17, 7:15, 7:20, but I was getting hot. I took in a perform and water at every aid station and also a cup of ice to throw in my hat. I also got the arm coolers wet, as they seem to work better that way.

I usually get AG rank from Holly, and I saw her at mile one, but she could not get the tracker on her phone. I thought this might be better, knowing that a few people in my AG had passed me on the bike and I am usually up front after swim (turns out that I was 7th out of water, and dropped to 8th after the bike, which was a great bike for me. Had I known this, I would have guessed there was no way I would move up the ranks running the pace I was running in the M40-44 AG, but today was hot/ you never know).

After I made the turn around just after mile 6 I was definitely slowing down and HR was going up. Miles 4-6 were: 7:27, 7:35, 7:36 I knew I had to stay hydrated or it was over. So, now the crowd is thinner, and you have to do those two hills before the next aid station...Gut Check time. The next two miles, my splits were slower, but I actually stopped and walked the aid stations to make sure and get more hydration in. Miles 7-8 were 8:10 and 7:57. And just when I needed a pick me up, I saw it in front of me....Yep. NYAC dude, he wasn't walking, but he was definitely slowing down. I put the imaginary rope around him and reeled him in (7:38m/m for mile 9 when things were getting hot/humid and going downhill, I was able to utilize my competitiveness to keep my racing going well).

After I passed him, I noticed another guy in our AG who was doing a walk/run and I passed him by not stopping (although I did get a perform, water, and ice) through aid station. Then my good buddy, Jay Druml, showed up (he started 30 minutes after us) and asked "Isn't it suppose to get hot out pretty soon". I laughed and ran with him for about 1/2 mile and then used him as my target. He was not happy that it was my last loop and his 1st. Miles 10-12 were (7:52, 7:43, 7:48).

Close to the end, and I just was trying to get my best time, and had no idea where I was in AG standings, but wanted to finish strong. Did mile 13 in 7:46, and the last .1 in 7:13 and I was spent, but happy I could mentally (and physically) put together a good 1/2 marathon in those elements. No way, would I have thought a 1:40 half marathon would move me up 5 spots and I would get to the podium in our AG, but on any given day anything can happen. Happy about that!
What would you do differently?:

Knowing the heat index, would have taken in even more hydration at the beginning of the run. Slowed it down and got my core cooled down. Still, a good performance.
Post race
Warm down:

Went to the Family tent/party area got my recovery drink from Holly and headed down to the lake for my ice bath. That felt AWESOME!!

What limited your ability to perform faster:

Heat and Humidity

Event comments:

WTC does put on a good event. They really put on a good show..its too bad it costs so much now. And the roads need work!!

Profile Album

Last updated: 2012-04-04 12:00 AM
00:29:04 | 1931 meters | 01m 31s / 100meters
Age Group: 7/341
Overall: 79/2227
Performance: Good
Suit: Sleeveless
Start type: Plus:
Water temp: 70F / 21C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 03:27
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:26:59 | 56 miles | 22.86 mile/hr
Age Group: 12/341
Overall: 35/2227
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:05
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:40:34 | 13.1 miles | 07m 41s  min/mile
Age Group: 0/341
Overall: 0/2227
Keeping cool Good Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4