Ironman Wisconsin - Triathlon

My start was good, I went out a little faster than usual to keep clear water ahead of me for as long as possible. I don't like swimming around people, so I usually stay off the buoys. It might make me swim a little longer, but I've never really found a good drafting partner either. Rounding the first buoy was fine, and I started to feel the waves rolling me. I knew the back stretch would be tough. The waves were tough on the back stretch. I swallowed water several times, and it felt like it lasted for ever. I'm an above-average swimmer, so I knew I just needed to take long strokes and not panic if my arm gets caught in a wave mid-stroke or I swallow water. Did anyone else wonder if the orange buoys were ever going to start, or the third red buoy? Arms felt dead coming back after the fourth turn, and the weeds were a little annoying coming in. I got out after 1:12. Oh well, my swims have been 1:06-1:12 during my five IMWIs, so not a big deal.



Longer strokes, orient myself a little better.

Not sure how I was 9 minutes, felt like I went quickly through everything.



Go faster, I guess.

'I like to ride my bicycle. I like to ride my bike.' - Queen

I love the bike course, I love the hills, and I love this as my home course. I averaged 21.0+ on some training rides this summer riding out from Madison, around the loop, and back, so I was hoping to do at least 21.0, hopefully 22.0 or more. A little disappointed I was 'only' a little over 21.0.

Over the last decade or so, I've ridden the bike course hundreds of times. My climbing ability for cycling makes this course perfect for me, in addition to the inside knowledge of all the hills and turns. My plan was to go out easy on the stick since I knew I would have fresh legs and probably would be going faster than needed. Once I got to Verona, I was just planning on spinning, with a little extra effort on the hills, and stand occasionally just to loosen my legs. After the first loop, I planned to put a little more power into the pedals and push up the hill leading into Mt. Horeb and the three hills between Cross Plains and Verona. After leaving Verona, I planned to ride pretty hard into Madison, knowing I'll be going into the wind and probably have dead legs.

My swim was a little slow, but I knew it would make everyone else slow, so I didn't really worry about it much. After four IMWI races, I knew I'm a little above average swimming, and much faster cycling, so I was prepared to fight through lots of traffic out to Verona. In the past I usually went a little too hard to get to clear pavement as soon as possible, but I knew it would be detrimental in the end.

The way out to Verona and around the loop the first time was uneventful (always good). I drank my Perpetium as traffic allowed as soon as I could on the bike, and took a Gu when I got onto straight roads. In training, I tried to take a Gu every 45 minutes, but I would often run out of nutrition at the end of hard rides, so I planned to take Gu every 30 minutes during the bike portion (probably could have taken them every 25 just to be safe). After going though Cross Plains the first time, I was looking forward to the Triplets. I unzipped my jersey a little more at the bottom of Stagecoach and spun 90 rpms at about 10 mph. As I got near the top of the hill, I was surprised by the number of people on both sides of the hill. Usually there are only a few people on Stagecoach, while more people are cheering on Timber Ln. This was a nice surprise to see the spectators spread out more on the hills (and nearly every turn on the bike course had a few spectators this year). To acknowledge the spectators, I shifted up, stood up, and sped over the top of Stagecoach. The fans roared even louder. Timber Ln. and Midtown Rd. were much the same, Spin fast at the bottom and shift up/stand up near the top, part the masses.

Coming into Verona the first time I was feeling good. Didn't feel anything in my legs, didn't push much at all on the first lap, ready for a second spin around the county. The crowds were a little less than in past years, but I think more people dispersed to more places this year. As I hit Whalen again, I hit my lap button on my watch ... 2:33:47...not bad, a little fast for a first lap, but I did have a tailwind for from the east nearly the entire way out to Mt. Horeb...not good for they way home.

On Hwy G, I started to put a little more power into the pedals. I didn't need much with the tailwind. I was already lapping people...that's not good. Usually this doesn't happen until after Mt. Horeb. I knew that the swim was tougher than usual for everyone, and this was a sign of how tough it was. The second time into Mt. Horeb I was feeling it a little on the climb, but no problems. I was climbing at 11 mph for the most part got up to speed again as it flattened out. The hills were a little clearer, and I was able to take advantage a little more climbing at my pace and cornering without breaking for someone in front of me. The second time up the hills before Verona, I was 0.5-1.0 mph slower, but it was expected as usual. I stood near the tops and kept the momentum over the crests. As I got to the north end of Timber Ln, there was one cyclist sitting up in the grass being tended to by an ambulance, and another around the corner sitting in the grass. Hopefully they were okay. Seeing them sitting up was a good sign, but unfortunately, their day was probably over. I was glad to make it though all the tough downhills and corners without any issues. Verona was good to see again, but I had a battle scheduled in Madison, no time to stop.

Turning east onto Whalen was the start of the unfunness. I knew the ride back would be difficult and slow, and it did not fall short of expectations. The downhills were slow going into the wind, and the uphills were slowed by lack of momentum leading into them, if not from wind riding up them. I got passed by one person heading into Madison...grrr. I was riding at the pace and exertion I wanted, so I wasn't going to change it to re-pass any one rider. As I came into Madison, there was a different rider ahead of me. This would make a good carrot to pace me home. I caught him near the Coliseum and proceeded to ride through the back lots. WHAT??? CONE IN THE MIDDLE OF THE COURSE??? WHAT DO I DO??? Cones are on the right and one in the middle, so that means I must turn left. Okay I can do that. WHAT...GRAVEL??? WRONG WAY!!! In a deft display of bike handling from cyclo-cross, I was able to slow down, shift down, and stay upright, even though I locked my back tire. Stay in my pedals, turn around, see that the cone was for a pot hold in the road. Mention to the volunteer that a voice command would help for those coming next. Think he moved the cone out of the way too. Going up to the helix, I joked with the guy I passed before, and who re-passed me when I went off-road, that I should have just stayed behind him and let him navigate.

Oh well...time to run.



Go faster, harder. Get closer to 22.0 mph average, try for a 5:05-5:10 bike split.

This past year, I usually ran Saturday mornings when it would be looker and so I wouldn't have completely dead legs for running. The problem was that my legs were often dead for cycling, and my plan of 80-100 miles often turned into 60-80 in July after runs of 18-22 on Saturdays. I plan to do a few long runs Sunday even though they might be later in the day (after church) and hotter so I can ride with fresh legs.

Pretty good transition considering a do a full change from cycling clothes to running clothes.



Transition faster, run naked.

Stomach a little tight, didn't really get worse, might be psychological...so maybe just run through it next time.

Running started well. I wanted to go very slow at first and stop at the first aid station to refuel after allowing my stomach to use the rest before the run. I didn't want to have sloshing from over-eating/-drinking going into the run. I took a Gu at the top of State St. and was ready to go. My legs felt fine and I was able to enjoy the fruits of my bike split...few runners and lots of spectators...though I knew I would get passed by better runners...show-offs.

After a while, I settled into a comfortable pace that was easier than I was planning. I wanted to run a 8:30-8:45 average, so cruising at 8:45-9:00 was about right. As I got a few miles in, I happened to start running a similar pace as another guy, Tim from Buffalo (MN), so we settled into a comfortable pace for both of us, modulating each other's pace so we weren't pushing to fast. We had a similar stop schedule, so we ate and drank together and chatted for the first 13 miles. We sped up after a few miles together to get near our race paces. For a chunk, we were running 7:00 miles...oops! We must have happened to not stop at an aid station during then and had good, flat roads.

Towards the end of the first loop, my stomach was getting tight. I had severe stomach cramps the last time two years ago, and I dropped out half-way. It was the worst decision, not because it wasn't the right decision, but because it made me feel unfinished afterwards...and still does. I would have had seven hours to go thirteen miles. After eating for half an hour, I felt better, so I've tried to figure out why that happened last time. There were several reasons that could be possible factors, so this time I tried to alter my week and race to change those. I usually drink quite a bit of black tea, so I tapered drinking tea during my taper in case the lack of caffeine was a problem. It might have been my stomach not being familiar with the lake, so I swam in Lake Monona two to three times a week during my taper. It also might have been eating significantly less during my taper to drop weight. Last time I didn't drop any weight, and this time I happened to drop five pounds or so. I started eating more and sooner, rather than right before the race. I also ate a Gu every 30 minutes on the bike. This might not have been enough. When I ate a Gu on the run, my stomach felt better, so I proceeded to take a Gu every aid station to make my stomach feel fine. I don't know if it was a physiological issue or a psychological issue, but next time I might take a Gu every other aid station and run through the stomach issue.

After the Special Needs bag, I told Tim my stomach wasn't feeling great, so he should run his own pace. I was going to need to stop a the aid stations and walk a little to ingest my Gu. We thanked each other for the social time, and continued to run our own race. Tim ran a 3:50 marathon and finished his first Ironman in 10:43. His hot girlfriend (which I visually confirmed the next day), finished her first as well. I proceeded around the campus for my second time at a comfortable 8:00-9:00 minute cruising pace. I stopped at the aid stations and ran up all the hills...proud of that. After hitting State St. for the last time, I decided to pick up the pace a little. I had passed the major hills, so I knew I could run at a consistent pace. My legs felt a little dead during the 22nd mile, but I didn't want to push all-out quite yet, so I slowed a bit. I picked up the pace after the aid station on the path and pushed into the finish. I skipped the last two aid stations because I knew I could gut out anything that happened. As I came up State St, and the Capital, the sidewalks were full and the street was full, but I couldn't enjoy it. I'd run 26 miles, and it was time to be done with my fifth Ironman Wisconsin. I saw friends and family on the .2 miles and even managed to high-five people on MLK. As I crossed the finish line, I stopped my watch...4:04 marathon, 10:51 Ironman...not too bad...all in a day's work.



Run faster, win the race. Figure out my stomach issue. Not stop at as many aid stations or walk as long if possible.

Stood in the chute, ate some food, talked to my family, waited for my cousin Mark to finish. Just hung out near the finish line until we drove home. I think we went to eat somewhere, but I don't remember. After a while, the races kind of blend together.

Right after the race, the bottoms of my feet were a little sore, and my legs were a little sore. Other than that, I was actually feeling great. I probably could have done it again...not just a marathon, or the bike, but the whole *bleeping* thing...and that wasn't just the endorphins talking. The next day, my legs felt how they do after a long run, they were sore, but I could go up AND DOWN stairs without any issues. I felt much better after this Ironman than any of the previous ones. Maybe the multiple 20+ miles runs in July and August, and a shorter, quicker, lighter stride during the race helped.




Not being a professional or super-fast.


The combination of being able to sleep in my own bed and all the hills on the bike course make this an ideal race for me. I love doing this race, and I love to hear when other people enjoy Madison as much as us locals.

Next time, I want to ride on Saturdays and run Sundays rather than usually the opposite. It might be warmer for running Sundays after church, but then I won't always have dead legs for riding in the late summer, so I can get a better ride. I also need to continue to work on my stomach issue. I'd like to eat a little more on the bike and maybe eat every other aid station rather than every third. Also, I might just try to gut out my stomach problems more...mind over matter.

Unfortunately, I wasn't able to take advantage of the cool, cloudy weather as much as I would have liked (only the second cloudy race for IMWI and the first cloudy day where it wasn't raining). I was hoping, planning and pacing for a 5:05 bike and a 3:45 marathon to hopefully finish around 10:15, but it didn't quite work out that well. I was still able to finish my second sub-11 hour Ironman, so it is hard to complain about that.

Hopefully everyone comes back early and often, for racing and/or training next year, and spends as much money as possible.