Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
World Triathlon Corporation
85F / 29C
Total Time = 7h 16m 12s
Overall Rank = 1588/2227
Age Group = 50-54
Age Group Rank = 92/136
Pre-race routine:

Had a terrific nights rest waking up literally a couple of minutes before my 3:45 alarm. Ate some oatmeal and blueberries for breakfast. Got to transition area right at 5AM (parking was easy) and set up transition area. Had an enjoyable walk down the beach to the start.
Event warmup:

Got in the water to see what it felt like and swam maybe 50 meters. Comfortable temperature although I probably would have preferred it to be even cooler.
  • 39m 44s
  • 2112 yards
  • 01m 53s / 100 yards

This was only my second open water swim triathlon and my first experience was pretty bad so I just want to stay comfortable. Would say that I was very comfortable so I accomplished my primary goal. Wanted to try and find someone to follow but I didn't succeed in that regard and the brief time I did follow someone I didn't think it really helped me so I just swam by myself for the most part. Thought the sighting was easy and think I did a good job. My time of just under 40 minutes is about what I would expect to do in the pool fairly easily.
What would you do differently?:

Rented a De Soto T1 wet suit for event. I liked it a great deal but longer term I think a lighter suit would be better for me as I like it cooler. Also need more experience in wet suit swimming. Probably could have pushed harder but it was sure nice to come out of water feeling so good.

May have gone out too far from buoys. Racine was far less crowded than the first OWS I did.

Fairly sure I didn't need to breathe as frequently as I did but I was doing everything I could to be comfortable.

Next year I might ask around before the race to find someone who I expect to swim a similar time and just try to follow them. I could have pushed this segment a little harder.
Transition 1
  • 10m 56s

Hey I'm pretty sure I'm going to be walking before the end of the half-marathon so there is no way I'm going to rush through the transition. I walked the whole way and was careful to not miss anything.
What would you do differently?:

Have a bottle of water to drink on the walk out to the bike-out.
  • 3h 24m 9s
  • 56 miles
  • 16.46 mile/hr

Came within a hair of quitting when I had the flat tire and when I got going I kind of lost my head to an extent and pushed too hard at the start. I had planned to take it easy as I thought if I pushed things I would struggle on the run. Am also very inexperienced on the bike and while longer term I think it could be my best leg I need to work on it and get to know the sport better.

Had cramps in my hands for part of the race which was very weird/unusual.
What would you do differently?:

Take my bike for a test ride the morning of the race.

Take water rather than athletic drink at aide stations as I have a hard time drinking undiluted sport drinks. As a result I didn't hydrate as much as I should have the last half of the race when I was relying on aide stations. Also want to add bottle holders that are behind seat. I may have ate too much on the course but I' not sure of this.

My heart rate was generally in the mid/upper 130s. I had planned on keeping it below 130 and until I put together a solid run I think I should strive to do this.
Transition 2
  • 04m 58s

I'm worried about the run as I do not want to walk 13 miles. I note that other people are running through transition and think I could do that too but I know I'm going to walk at least some on the run so why bother.
What would you do differently?:

Will keep a bottle of water in transition to chug as soon as I come in from ride.
  • 2h 56m 25s
  • 13.1 miles
  • 13m 28s  min/mile

Well I know I was slow but I really liked how I felt on the run. I had biked harder than I planned and had not hydrated as well as I should have the last part of the ride so I was thrilled to be able to shuffle the first 9 miles before walking most of the last 3-4 miles. Cramped the last mile; I usually take that as a sign to stop and maybe I should have taken a break but I was only a mile away from finish so I kept walking.

Kudos to the race officials for having ice on the course. I know it wasn't as hot as it has been the last couple of years but I loved the ice! I loved the water hoses! I would come to a complete stop when ice was available and carefully put it into my hat so I could make sure and have that on my head.
What would you do differently?:

I would have hogged more ice at the aide stations!
Post race
What limited your ability to perform faster:

Flat tire. Not hydrating enough on last half of bike ride.

May have performed better had I ridden the first half of the bike ride slower but I'm really not sure that I would have gotten it back.

Event comments:

This is a wonderful wonderful race.

Last updated: 2012-05-13 12:00 AM
00:39:44 | 2112 yards | 01m 53s / 100yards
Age Group: 59/136
Overall: 1094/2227
Performance: Good
Suit: De Soto
Course: This is my kind of course. Point to point with buoys on my right. Clear water. How could it be any better?
Start type: Run Plus:
Water temp: 69F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Below average
Time: 10:56
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed: Below average
03:24:09 | 56 miles | 16.46 mile/hr
Age Group: 100/136
Overall: 1612/2227
Performance: Bad
Flat tire on the hill coming out of transition. Lost 15 minutes right at start.
Wind: Some
Course: I like the Racine course. Sure it is bumpy and maybe more turns than one would like but relatively flat and nice scenery.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Too hard Drinks: Not enough
Time: 04:58
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:56:25 | 13.1 miles | 13m 28s  min/mile
Age Group: 92/136
Overall: 1588/2227
Performance: Good
Course: Wonderful course. Few rolling hills.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 5