Whirlpool Steelhead 70.3 Triathlon - Triathlon1/2 Ironman

It was fairly windy but I didn’t think much of it. I’m still near the transition area when I hear over the PA that the swim had been canceled and the race is now a duathlon opening with a 2.1 mile run.

A million thoughts ran through my head but one word sums it up: bummed. I worked really hard on my swim this year but now I can’t use it. The run is my weakest discipline and I now get to do it twice which put me at a disadvantage. Additionally, they rerouted the bike course to accommodate the first run leg and it’s shortened to 54.0 miles. Not good, that’s my strongest discipline where I have the chance to move up the field.

I quickly refocused and tried to put together a game plan. The problem, though, is I didn’t have a game plan for a duathlon. I tried to come up with a plan that made sense. I didn’t want to run at over LTHR and come into T1 out of my zone. I figured the low end of my half marathon pace seemed reasonable.

The race was delayed by an hour. I hooked up with a friend that started the wave after mine. We chatted for a bit exchanging how our seasons have progressed which helped pass the time. As it got closer to our start, we went out for a warm-up. My legs felt great, I lined myself up about 1/3 of the way back, and the race finally started.

There were some decent little hills on the course but I felt comfortable. In hindsight, I should have worn the Garmin for the entire race. While I felt good on the run (of course I should, I trained for a 70.3 and I’m out running 2.1 mile on fresh legs), I ran this too hard. I never felt anaerobic but running a 6:36 pace on my run fitness/ability just didn't pass the common sense test.

Nutrition: 10’ before start, ate 2 GU gels (Expresso Love & Vanilla Bean) and drank water

Slow down

Without the need to strip off a wetsuit there's not much to do in T1 except take off run shoes, put on helmet, and go.

nothing

I knew I ran the 2.1 miles too fast so I really focused on starting the bike easy for the first 20-30’ to get HR down. I held back as some in my wave rode past me.

I was prepared for a crowded bike course with lots of folks drafting. I didn’t witness many instances of blatant drafting but it was really crowded which affected my race. I started in wave 15 of 17 so about 1400 athletes started before me and many were still out on the bike course. In some spots, it was just plain dangerous. The 20” rule to complete a pass meant that I needed to go out of my zone in some situations so I don’t get nailed with a penalty.

With the shortened bike course I could have ridden harder. I was well within my power targets and could have pushed another 10-15w. However, I think it worked out ok since I had burned quite a few matchsticks when maneuvering through the crowded course.

With 2 miles to go, I shut things down to loosen up and prepare for the run. I was still feeling great.


drink a little more. I underestimated what the initial 2.1 mile run would do to my hydration needs.

I took time to make sure I didn't have any pebbles lodged into my socks (had them on from start of the race)

Nothing

As I started the run I went through my mental checklist. All was well except I hadn’t peed since before the start of the race (2.5 hours ago) and my bladder was empty. I was on the verge of dehydration so I quickly went through the aid station like a buffet. I drank several cups of Gatorade and water then refilled my 16oz bottle with cold water. I took a salt tablet and continued to run my easy pace. When I finished mile 1 the Garmin read 8:15 lap time. It was right on target but I felt like I had worked it pretty hard. I realized I needed to rely more on RPE and HR to dial in my easy effort for the initial part of the run. I continued to take in lots of fluids the first few miles but was careful not to overload my stomach too quickly. My running legs were coming back and I was feeling good.

I was a little discouraged I wasn’t reaching my target pace at times. The Steelhead run course is a little tougher than Racine and I don’t have the strength to run up hills well. There was 1 fairly steep short hill that we get go up twice on the 2-loop section. Since I’m not a strong runner, I wussed out and walked so I’ll be able to finish strong.

Birkierunner came up from behind me and said hello. He looked fresh and strong as if he’s out running a 10k, man that dude can run. He went by me as if I’m standing still.

The mile 10 marker came by and it was time to lay it all out there. I came here to pick up a roll-down Clearwater slot but I figured it was a long shot now that this race turned into a duathlon. I put all doubts aside and was determined to hurt a lot. I ran that last 5k as fast as I could and was able to pass several guys with #15 marked on their calves.


not much, I think I executed this well and it's about as fast as my current run fitness would allow.

chatted with some athletes that I saw out on the course, enjoyed the sprinker/shower system they had set-up in the finish area, then hooked up with some friends.

I stuck around for the Clearwater roll-down and I got lucky. I picked up the last slot in my AG! I'm pump and am looking forward to going there.


Not swim? I think I could have placed better had the swim not been canceled. But this is good motivation to work on my limiter, the run, over the off season.

It didn't help that I went to Racine. I'm not experienced enough in this sport to race 2 half's within 2 weeks and it probably made my taper/peak for Steelhead a bit suboptimal.


The crowded bike course rubbed me the wrong way. It certainly didn't help that I was in one of the last waves. I really enjoyed Racine and think I'd pick that race over Steelhead.

I tried to make it into Benton Harbon on Friday early so I can try to meet some of the BT folks. I just couldn't get out of the Chicago area early enough to make it. I wanted to thank them personally for all the information they've shared prior to the race in the forums. It was my first time at this race and I didn't get a chance to see any of it prior to this trip. So thanks everyone for all of your help! It certainly helped me to have a good race.