Ironman 70.3 Racine - Triathlon

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Racine, Wisconsin
United States
World Triathlon Corporation
76F / 24C
Total Time = 5h 53m 27s
Overall Rank = 838/2191
Age Group = 35-39
Age Group Rank = 124/247
Pre-race routine:

Woke-up, ate strawberry pop tarts, showered, drank 1 water bottle with 1/2 Nuun tablet, took 2 salt tablets.
Event warmup:

20 minute walk from transition to swim start, 2 short warm-up swims (10 mins each)
  • 38m 50s
  • 2112 yards
  • 01m 50s / 100 yards

Strong swim, found my groove by buoy 3 and kept things very efficient & smooth. Small waves throughout so breathing was mostly restricted to right side only.
What would you do differently?:

Nothing (swim faster sooner?)
Transition 1
  • 05m 21s

Sloppy when started. Overthinking instead of just doing what I know to do.
What would you do differently?:

Move quicker
  • 3h 01m 50s
  • 56 miles
  • 18.56 mile/hr

HRM not working did not know how hard I was working. I had to gauge by how I felt. I choose to keep things comfortable to avoid overworking.
What would you do differently?:

With HRM I can make the most of every opportunity
Transition 2
  • 02m 56s

Good, quick transition. Changed sunglasses which was a huge creature comfort that was a good choice.
What would you do differently?:

  • 2h 04m 32s
  • 13.1 miles
  • 09m 28s  min/mile

Overdrank coming off of bike, felt super bloated, Puked water at Mile 5, felt great!!!, rallied, continued to Gu & hydrate with water & Powerbar Perform (did not want to lose calories from puking). Kept a comfortable pace that I could live with.
What would you do differently?:

I could have pushed harder, but I stuck to my original goal of finishing comfortably. Which meant upright and happy. I did just that. Sprinted the last 0.5 miles thanks to #2602 guy pushing, pulling, & challenging. It was a fun finish, one of my favorites up to this point.
Post race
Warm down:

Drank 2 Sam's Colas, 1 bottle of water, 2 orange slices, found shade tree to rest and my family to find me. My wife has an awesome 6th sense of knowing where I will be. Wife/Sister sponsored me for $15 - 15 massage. Massage stretched out my leg joints (awesome) and worked my calves & quads. Overall felt like I was in good shape.

What limited your ability to perform faster:

Sticking to my plan - I'm happy with that. Train the plan, race the plan.

Event comments:

Ironman employeed staff was pushy & rude around transition. I thought that was unnecessary. All the volunteer staff was amazing & awesome. The local spectators with the garden hoses were my favorite, very uplifting moment.

Last updated: 2012-11-23 12:00 AM
00:38:50 | 2112 yards | 01m 50s / 100yards
Age Group: 0/247
Overall: 0/2191
Performance: Good
Suit: Sleeveless
Course: Beach start to first buoy (towards sun), right turn long southward swim along the shore, right turn at last buoy (before jetty). *There is a sand bar on the way out and back from shore (swim over it for efficiency)
Start type: Run Plus: Waves
Water temp: 66F / 19C Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Bad
Waves: Average Navigation: Good
Rounding: Average
Time: 05:21
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
03:01:50 | 56 miles | 18.56 mile/hr
Age Group: 0/247
Overall: 0/2191
Performance: Good
Wind: Little
Course: Very flat farmland. A few gradual inclines with equal declines (rolling hills)
Road: Rough Dry Cadence: 92
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
Time: 02:56
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:04:32 | 13.1 miles | 09m 28s  min/mile
Age Group: 0/247
Overall: 0/2191
Performance: Good
Average: 130 Lap 1: 18:01 @ 125 (71%) Lap 2: 9:11 @ 127 (73%) Lap 3: 9:13 @ 130 (74%) Lap 4: 9:57 @ 128 (73%) Lap 5: 9:14 @ 130 (74%) Lap 6: 10:19 @ 134 (77%) Lap 7: 9:56 @132 (75%) Lap 8: 9:39 @ 129 (74%) Lap 9: 10:56 @ 122 (70%) Lap 10: 18:28 @ 135 (77%) Lap 11: 9:51 @ 140 (80%)
Course: 2 loops along park & shoreline (great scenery). 2 dips & hills per lap that are challenging. Back half of the course is along the streets through some neighborhoods (handful of residents with sprinklers & hoses - love that!). Lots of water & aid stations.
Keeping cool Good Drinking Too much
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] 4