Ironman 70.3 Racine - Triathlon

N/A

This is now a time trial start. What this means if they take a rack of people to start over the timing mat at a time but it's a constant stream of people, meaning even though it’s one rack at a time there’s always a line ready to go non-stop. Male pros started at 10:20, Females at 10:25, and AG at 10:30 with AG starting non-stop. Going by numbers means that the older people went first, just like the original swim waves. Good and bad I guess. The bike was stupidly crowded. I mean I was in one pack of literally over 100 people trying to get into position. The entire thing was a non-intentional draft fest for people. Having close to 2,000 people start within 25 minutes of each other on a 30 mile course is just asking for trouble vs the original ~90 minute separation of swim waves from starts to finish. I heard some people complaining they got called for drafting and I sort of wonder how they could even call it. At mile 25 or so, it finally broke up enough to where I could maybe see it as I finally found a spot to myself for brief periods. I pretty much just rode in the left lane the entire time passing people but did move over when there was room. I got over when I could but only 1 guy passed me up until mile 20 and then I started to get stuck behind some packs and got passed a lot.

A note of distance: They said the course could be over 31 miles but everyone's GPS said a little over 30. My watch said 30.1 but I started it slightly late since I was trying to get a "triathlon" start going for 30 seconds while still starting up a hill (time trial started at the bottom of a giant hill), so my watch says I did ~23.2 which is what I expect for my power (235 watts). My goal was to be at 250 since I trained at 230-240 for 2-3 hours the past few weeks to try to dial in my pace. I was able to get 250 for the first 10-15 miles or so but then the bad traffic just got much worst. I think the course was really closer 30.4. I did average over 27mph for one of the last 5 mile laps so I was going fast with the wind of the way back but not 24mph fast and I was not drafting off people. I was just constantly passing people and moving over for 3 seconds to let someone else pass.


Hard to say. I tried really hard. I was pretty aggressive out there in that I would fight for my spot and make sure I got ahead of slower people before turns so I could speed along coming out of it.

I REALLY needed to drink more on this. I was already pretty thirsty and I only drank 3/4 of a bottle. This came back in killed me on the run.

So before the race I had to pee and do poop. One last time. Well my rack was being walked out to start so I skipped it and said I'd do it later. I tried to do it here but they were all full. I didn't really need to anymore but I just wanted to make sure that didn't surprise attack me on the run. So I wasted time running in the opposite direction of run out for nothing.

I guess just run to run out and skip the port-a-potties.

OK. Shin splints this year took 6+ weeks of running at all out of the schedule. Not being able to walk for days at a time without limping in pain will really cause you to instantly cut back on running. I am slowly bringing it back up and am at 26 mpw now. Before I was trying to do 9 min/miles in the 95+ degree heat but after 2 months of starting going from 12 mpw to 25, I somehow got my Z2 speed to (based on HR) at mid 7 min/miles again in cooler 85 weather. So I went into this race with a mid 1:3# goal in mind even with minimal training at that speed since I've been working my butt off on the bike to keep myself fit. Well that didn't work.

As I stated before, I was thirsty. I was way too thirty on this run, even with drinking at every aid station. Mile 1: 7:16 @ 167 HR, mile 2: 7:08 @ 173 HR. After seeing the HR, I told myself to back off, even though I felt fine and breathing wasn't labored at all. I settle back into upper 160's and my pace drops to 8:00. Not horrible but I think I can make up time later. I start to feel really hot and not well at all. I start to get a slight side ache and I start to walk to make sure it doesn't bite me later. Then my left hand cramps painfully shut for about 30 seconds and I'm trying to get it to open to stop the pain. At this point I know I'm too far gone to get the race I want and I just need to finish the stupid thing. I'm creeping up to and past 10 minute miles but I'm drinking water and gatoraid at every aid station. I start to feel better at my times go under 9 min/miles with a lot of walking.

My run time wasn't horrible after I saw the final time but I know I could have done better if I didn’t screw myself over. My shin wasn't even aching during the run, which it will still do if I push myself too hard. So bad planning on drinking on the bike and way too fast at the start really hurt me.


Drink way more on the bike. Not start out at this fast of a pace. I've run HM at a 172ish average HR but I need to respect my current condition at the start of the run.

I drank 2 bottles of water and 2 cans of Sprite they had. That night I finally went pee for less than 2 seconds and it was pure yellow (didn't go after race). I was still dehydrated. I should have gone to a medical tent. I was talking to GF and her mom and multiple times I told them I couldn't talk anymore because I was getting light headed from talking. I laid on the grass for probably 30 minute total. Writing this I should had gone to the medical tent right away. I felt thinking I'd be ok but I don't think I was. I ate some food and got severe heart burn which seems to be a going theme now. It feels as if I'm having a heart attack to the point where I'm freaking out about it. I know it’s heart burn though since food makes it much worst. I need to bring an antacid to races now. This just started to be a thing since last year and it's not a pleasant experience at all.

After the race I did not massage myself or stretch like I normally do. I just ate and sat on the grass with my head down.



Being dehydrated.


I don't want to complain about the race being shorter. Call me crazy but I rather not die in an unsafe swim. I also can't complain about the shorter bike. I know the permits don't last forever. Although it wasn't a full 70.3, I'm glad I was able to get in what I did.