Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
World Triathlon Corporation
93F / 34C
Total Time = 7h 28m 8s
Overall Rank = 1676/2227
Age Group = 40-44
Age Group Rank = 272/341
Pre-race routine:

I got up at 3:30 in the morning. I actually slept 5 sound hours. For breakfast I had a Power bar and a half a bagel. We rode the 30 minutes from the hotel to the course. I drank two water bottles on the ride. I got to transition, double checked everything, and walked around looking at all the cool bikes that were nicer than my Schwinn.
Event warmup:

My warmup involved a mile beach walk to the swim start from transition, snacking on a Power Bar, and dipping my feet in the water to see how cold it was (it was nice, 70 degrees) I did find a minute to reflect on my 6 month journey that I took to get to the start line.
  • 44m 8s
  • 2112 yards
  • 02m 05s / 100 yards

For me the swim was perfect. It was faster than I swam in any of my training, even though I consciously tried to relax and conserve energy. I had no issues citing, and I had very little contact. In fact, when I came to the end, I was surprised it was over. The swim was my biggest fear when I started training, and it was by far my best and favorite part of the race.
What would you do differently?:

The swim was perfect. I would do nothing different.
Transition 1
  • 12m 26s

Half of the transition time was spent running from the beach to transition. I peed, changed, double checked everything I needed on the bike, ate a Power Bar, and drank some water. I was in no hurry, but 12 minutes still seemed long. In the future, I am sure I'll want to be faster, but I didn't mind in this race
What would you do differently?:

Not much
  • 3h 27m 56s
  • 56 miles
  • 16.16 mile/hr

I tried to conserve energy on the bike, because this was my first HIM, so I wanted to make sure that I finished. My biggest issue was with my feet. My shoes are old, and too tight, and my feet started to hurt. The pain got to the point where I got off at mile 35 for 5 minutes and got out of the shoes and rubbed my feet. This worked for 10 miles, and I had to do it again at mile 45. My nutrition and water intake were good. I felt good during the bike, and if not for the 2 stops my average time would have been as fast as any of my training rides. Overall, I was happy with the bike.
What would you do differently?:

I would get better shoes.
Transition 2
  • 06m 54s

Again, I drank water and ate a Power Bar. I also changed, put on Body Glide, and went to the bathroom. I was in no hurry, and my slow time indicates that. I did not forget anything again, however.
What would you do differently?:

Not much. I'm not going to pee myself on the bike to save 45 seconds in transition until I can take 3 more hours off my time!!
  • 2h 56m 44s
  • 13.1 miles
  • 13m 29s  min/mile

Running a half marathon after going at it for four and a half hours was all new to me, so I didn't know what to expect. I had done several long training runs in the 12 to 15 mile range, but it was still a struggle. I planned on only walking through aid stations, and I was able to accomplish this. The first 4 miles were at a 12:00/mile pace, which I would have been happy with if I could have maintained it. By the end my pace was near 14:00/mile, and I was crawling along.
What would you do differently?:

I wouldn't have done much differently on the run. I'm sure if I had been preparing for more than 6 months, and had any kind of base it would have helped.
Post race
Warm down:

I ate a meat sub and some potato chips, and then hopped in the car for a seven hour ride home.

What limited your ability to perform faster:

I need more of a base in my training

Event comments:

Ironman put on a great race. Lots of volunteers, aid station, and Racine supporters along the course. The town was clean, and easy to navigate, and the people were friendly. Although the race got tough at the end, it's a day I'll never regret. It was the culmination of 6 months of working my ass off to lose 95 pounds, and it was concrete evidence that I had regained my life and health!!

Last updated: 2012-04-07 12:00 AM
00:44:08 | 2112 yards | 02m 05s / 100yards
Age Group: 254/341
Overall: 1547/2227
Performance: Good
Suit: X Terra Full
Course: The course was two hundred yards out, then a point to point swim, then 200 yards back in. The water was perfect, and Lake Michigan was so clear that I could see the bottom much of the time. The water temperature was perfect, and the water was calm.
Start type: Wade Plus:
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 12:26
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
03:27:56 | 56 miles | 16.16 mile/hr
Age Group: 279/341
Overall: 1709/2227
Performance: Average
Wind: Some
Course: The course had some bumps, especially in town, but nothing too serious. There were quite a few pot holes and rumble strips, but they were well marked. The course was actually pretty flat, even though it was described as rolling.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 06:54
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:56:44 | 13.1 miles | 13m 29s  min/mile
Age Group: 0/341
Overall: 0/2227
Performance: Below average
Course: The run was mostly flat. It was a 2 loop out and back. It was in the 90s by the time the run started, and there was little shade. God bless the residents in Racine who had hoses and sprinklers for the runners. It helped.
Keeping cool Drinking
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: Average
Race evaluation [1-5] 5