Ironman 70.3 Racine - Triathlon

About 3 minutes over what I wanted to do. The waves were tough but I still felt like I was swimming well. Not sure if I was veering off course a lot or the waves just made me have poor form. After about the 4th bouy I started to feel comfortable in with my rhythm and started repassing people.

Can't simulate the type of waves that we saw but just doing more OWS. Admittedly swimming has been the discipline I've spent the least amount of time with so it's not surprising it suffers the most when conditions are not ideal. Also, my watch showed that I swam 1.27 miles which means I strayed quite a bit.

The run from the swim out transition was longer than I expected (didn't really do any recon though). It was tough running on the sand but I felt good out of the water and kept running. Took the wet suit strippers and kept on going

I'm not the fastest in transition since I always take my time to make sure I have everything.

Could probably move faster but I never want to forget anything

Everyone talked about the bike out of transition being rough. I was in the right gearing and blew up the bike at a high cadence. It felt really good. I knew that we'd have a tailwind whenever we headed west but I wasn't all that familiar with the course. My goal was to keep my average power around 210 which I ended up at 205 with NP being 209. I kept telling myself to use the tailwind to my benefit since I'll have to fight the wind coming back. Overall the my splits were pretty consistent over the course of the race meaning my power output didn't fluctuate much.

The course was quite crowded since I was in one of the last waves plus my swim was slow. The bottle exchanges went well and I executed my nutrition plan exactly how I wanted.

In the end, I took in about 600 calories via Infinit and then another 200 calories in Gu. Also took 2 enduralytes before getting back to transition. Saw my wife running on the street as I was coming back in. Seeing where she was I knew she was having a good race.

Based on my FTP I put out about 80% effort on the bike. My run wasn't as fast as I had hoped (hoping for a 1:50-1:55) and I don't know if I can contribute my effort on the bike to the lack of legs on the run. I probably could scale back a little on the bike.

Just like in T1, always want to make sure I have everything in order before I leave.

I started off feeling good on the run. The plan was to take a gu at about 30 minutes and then take another at around 1:10. I ran the first 2 hills and then saw my wife about 12:00 minutes in. She was looking good but then told me she crashed hard on the bike. I wasn't aware of the severity until I saw her the next time she passed me. I got to about mile 6 and started to feel my legs get tired and just not want to move as fast as I wanted to. Heart rate stayed in high Z2 and low Z3 so I knew my effort was good. After the first loop, I was in a pretty dark place trying to find the legs to keep pushing. I walked up the 2 hills and kept going. This time my wife spotted me and she said I wasn't looking too good. I told myself to run from station to station and take in water and gu until I couldn't take anymore in. I took the last of the enduralytes which seemed to help for about 10 minutes. I finally got to the 2nd to last aid station which I knew meant it was downhill. I pushed through and made it under 2 hours which was my goal.

Found my wife, ate the good and hit the road.


I struggled to run the race I wanted. Although I was only about 3-4 minutes off my goal for running, I really had to battle mentally to push myself through. This wasn't my A race so I'm glad that I got to face that adversity. I'll probably dial the watts down a tad for my next half as well as my goal for IM. More brick training as well.


I was surprised that there wasn't much for post race activities and an Ironman event. No beer even.