Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
World Triathlon Corporation
61F / 16C
Total Time = 5h 09m 26s
Overall Rank = 304/2594
Age Group =
Age Group Rank = 42/279
Pre-race routine:

3 Ensures and a banana for breakfast. Hard to eat what I what on the road and I read about using Ensure and it worked well. Since my race didn't t start until 8:16 (wave 20), I brought a 4th ensure and water to have about 60 minutes out.
  • 39m 25s
  • 2112 yards
  • 01m 52s / 100 yards

Having a bike accident 2 weeks ago with a separated shoulder had me worried on if I would be able to do this race. My swim always sucks and I was aiming for 35 or lower for this race. My shoulder hurt like hell when I tried to swim 4 days before the race but it felt much leading to the race and hardly bothered me. I didn't push myself crazy hard but I did push myself with no pain so I'm a little disappointing in the time since I had hardly any pain but if I was in pain, I'd be super happy with the time.

There were no port-a-potties at swim start. Luckily I found some on the run course after walking randomly trying to find some private bushes but they closed them off after I did my business since too many people were using them. Don't know what they expect 2,600 people to do. Obviously people need to do their business before a race,
What would you do differently?:

Swim faster with a good shoulder :)
Transition 1
  • 06m 37s

I always make this transition too complicated. I brought some biking shorts to wear over my tri shorts and also wore gloves. This is something I really need to work on.
What would you do differently?:

Get faster. Practice my routine more. Wearing tri shorts alone does not work for me on hour+ rides so yeah...
  • 2h 34m 58s
  • 56 miles
  • 21.68 mile/hr

I was about 10-15 watts lower than I wanted. Was the first time using aero helmet and race wheels in race. Results were nice.
What would you do differently?:

Hit my target zone. I averaged only a few watts above Z2.
Transition 2
  • 03m

Thought I did this much faster. I did stop for sunscreen but that was pretty quick/
  • 1h 45m 26s
  • 13.1 miles
  • 08m 03s  min/mile

With no HRM, I was running blind. It was nice not being a slave to it anymore but I know how it helps me to pace myself correctly on longer distance runs. Started off at a 7:00/pace and felt great. This was too fast and I started to slow down. At mile 8 my stomach cramped up so bad, I had to stop and walk. I tried to slow jog a minute or so later and it hurt too much and I went back to walking. I then tried a slow painful jog. It slowly got better after I downed nothing but water. May have been a GU issue? Never had an issue before though. At mile 10 I was recovered and started getting back to 8:00/mile pace. At mile 12 I felt great and went down to 7:30mile/pace, even with stopping at aid station.
What would you do differently?:

Nothing. Pretty happy about this. I did not eat enough during the race overall but I performed just fine. I was aiming at 1:40 when I started the run since I felt so good but things happen. Still very happy with time though.
Post race
What limited your ability to perform faster:

Shoulder injury
Crowed course / sometimes difficult to pass
Stomach Cramp

Event comments:

No bathrooms at swim start really sucked and was poor planing, imo. I didn't like that I had to start almost 80 minutes after the start of the race. Luckily I brought a lot of water otherwise I'd be starting thirsty before the race even started. Good support of town/volunteers. Was a nice flat course but the roads need to be addressed like most races but they spent 10+ minutes at the race meeting talking about all the bad spots.

Overall I'm happy with race. I did Kansas 70.3 in 6:06 last year. That course was harder than this but knocking off almost an hour off my HIM time in a year is something I plan to brag about to friends :)

Last updated: 2014-07-21 12:00 AM
00:39:25 | 2112 yards | 01m 52s / 100yards
Age Group: 95/279
Overall: 793/2594
Performance: Below average
Suit: Full
Course: Point to point race.
Start type: Run Plus:
Water temp: 61F / 16C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Below average
Time: 06:37
Performance: Bad
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
02:34:58 | 56 miles | 21.68 mile/hr
Age Group: 43/279
Overall: 378/2594
Performance: Good
HRM was on doesn't didn't work.
Wind: Little
Course: Flat and rough. Lots of officials giving out penalties. Was annoying since all the faster waves started last and had to pass people non stop. Lots of people stayed to the left when not passing.
Road: Rough Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:00
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:45:26 | 13.1 miles | 08m 03s  min/mile
Age Group: 42/279
Overall: 304/2594
Performance: Good
HRM didn't work during race...
Course: 2 loop course. 2 small/medium hills that sucked but otherwise was very flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
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] 3