Ironman 70.3 Racine - Triathlon

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Racine, Wisconsin
United States
World Triathlon Corporation
84F / 29C
Total Time = 6h 59m 39s
Overall Rank = 1755/2594
Age Group = 55-59
Age Group Rank = 54/85
Pre-race routine:

Could not sleep well last night playing in my head the course and strategy. Woke up at 2:10am, drove to race site and park my car at 3:30am. Ate the breakfast in the car (cup of coffee and roll with white cheese). Transition was open at 5:00am. Bike was set up yesterday, so I just only placed the rest of my stuff and headed a mile walk to swim start.
Event warmup:

Light jog, walk, and stretching then 15 min swim warm up in full wetsuit. I am glad I did it to avoid initial thermal shock as the water was still cold.
  • 51m 53s
  • 2112 yards
  • 02m 28s / 100 yards

I am very satisfied with the swim. It was a very good decision to wear neoprene socks and hood. I felt comfortable, got rid of initial anxiety quick and went to my steady pace. With my current abilities, I expected to get it done within a little bit over one hour. I did it much faster and I am happy with that.
What would you do differently?:

Transition 1
  • 09m 57s

I really took my time for T1. In addition this transition time included run on a beach sand, then on the path along the beach, and through large transition area - so it probably took at least a half of timing. I also changed to dry bike shorts.
What would you do differently?:

Let volunteers strep my wetsuit, then run with it to T1. Get used to different more comfortable triathlon shorts, so I would not to change them.
  • 3h 21m 54s
  • 56 miles
  • 16.64 mile/hr

Perfectly executed ride plan which I played in my head many times, practiced strategy, nutrition and hydration on the same course twice before the race. Also pace was as planned. This was not about the best time, but saving the energy for run in order to successfully complete the distance.
What would you do differently?:

Transition 2
  • 04m 40s

Again, this was not about saving as much time as possible, but wearing a gear comfortable for running. I changed from bike gear to run, filled up water bottle, and started very easy.
What would you do differently?:

Practice running and transitions with my new triathlon shorts.
  • 2h 31m 15s
  • 13.1 miles
  • 11m 33s  min/mile

The plan was to take the run easy with a pace corresponding to HR (not exceeding 90% of max HR). The hot, sunny weather was not my friend there as I do not tolerate such conditions well. In addition, in the middle of first loop my left foot was cramping near fingers. I had to stop and walk a few times. As a result, the overall run time was longer than expected 2 hours 10 -15 minutes. My son who cheer me up, gave me some massage and it helped a lot. Also taking energy gels every 30 minutes allowed me to stay strong up to the finish line.
What would you do differently?:

Learn more about proper nutrition (especially minerals) and adequate hydration during long distance runs. Consider changes
Post race
Warm down:

Practically none. I was so exhausted, just sitting in the tree shadow a while with my legs up. I could not eat anything. Drinking cola helped, then some walk around and picking bike from transition.
I did some stretching at home.

What limited your ability to perform faster:

Not enough (mileage) long distance running and bike riding. Practicing nutrition and hydration on the run. Still work to be done on swimming technique.

Event comments:

My first Ironman 70.3. Challenging bike course and cold water swim. I really liked it despite loosing a steam on the run. Very well organized, nice medal and running cap. Plenty of spectators, volunteers, add stations. I would recommend it for first timers as you can count on mental support on the way.

Last updated: 2013-10-07 12:00 AM
00:51:53 | 2112 yards | 02m 28s / 100yards
Age Group: 59/85
Overall: 1920/2594
Performance: Good
Suit: full, socks and hood.
Course: Point to point course very well marked with large buoys. No waves, although the water was still cold. according to race officials they measured 61F. According to Racine marine website 55F. It felt somewhat like in between.
Start type: Run Plus:
Water temp: 61F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 09:57
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:21:54 | 56 miles | 16.64 mile/hr
Age Group: 58/85
Overall: 1879/2594
Performance: Good
129 Avg, 150 max
Wind: Some
Course: Challenging, with rolling hills almost all the time through Racine country side. Beautiful scenery, views, and nice weather in mid 70's in the morning. Some roads have rough and bumpy surface with holes in concrete. I have seen guys catching flats frequently.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 04:40
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
02:31:15 | 13.1 miles | 11m 33s  min/mile
Age Group: 54/85
Overall: 1764/2594
Performance: Below average
140 Avg, Max156
Course: Two steep hills in the beginning of the course and the rest on local roads mostly flat. Two loops for total 13.1 miles. A lot of volunteers, bystanders, families cheering up racers. Some homeowners set up water showers on the way and it helped a lot to cool down.
Keeping cool Good Drinking Just right
Post race
Weight change: %2.9
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers?
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4