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Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
HFP Racing
90F / 32C
Total Time = 5h 32m 46s
Overall Rank = 476/1750
Age Group = M40-44
Age Group Rank = 92/296
Pre-race routine:

Ate good spaghetti dinner night before, didn't get enough sleep, but felt awake when I woke up.
Event warmup:

Put on wetsuit and stretch arms a tad in water, walk to swim start (1m). Soaked in atmosphere due to this being my 1st HIM (3 years in endurance sports).
  • 40m 21s
  • 2112 yards
  • 01m 55s / 100 yards

Started dolphin diving and got out great. Swallowed a huge mouthful of water which threw my breathing into whack. Had to immediately try to cough it out and slowly regain my breath and stroke. Swam around 1st buoy when breath finally came to. The rest of the swim was fair, but did not sight all that great.
What would you do differently?:

Slow down a bit at the horn and make sure not to lose focus and breath in open air.
Transition 1
  • 02m 44s

Suit came off easy due to amount of lube on suit, arms, ankles.
What would you do differently?:

  • 2h 44m 53s
  • 56 miles
  • 20.38 mile/hr

Some little hills, roads imho were not great and based on driving the course I switched to 25 tires instead of 23's to help with the ride. It did help some. My Garmin crapped out, even though it was charged. I turned it on a couple times and it read 22+ speeds then it quit. Tried to mimic those paces and thought I did. when i read my split I was dissapointed. I need a bike computer for a backup. Wanted minimun of 21mph+ and there was no doubt based on how I felt it was achievable and then some. Cramped at Mile 50 marker. Drank 3 24 oz bottles (1 perpetuem w/ 2 gels, 1 power bar, 1 weak power bar). Had 1/2 pay day bar. 6 salt stick tabs
What would you do differently?:

Put a bike computer on bike as a backup. Hate to be so dependent on technology, but I am. Although I could of pushed for a higher pace (22+).
Transition 2
  • 02m 2s

Not great.
What would you do differently?:

  • 2h 02m 2s
  • 13.1 miles
  • 09m 19s  min/mile

Felt good for first .5 mile, altough my Garmin305 was not working. Then cramps hit on both legs in hammies and quads. Stretched them out a few seconds then continued on. I could tell at this point it was going to be a bad run. Every aid station and points and a few times along route I had to stretch the cramps. It really didn't work that much. I drank and iced every aid station along with a few banana halfs and oranges. 10 salt stick tabs to try help with cramps and hold fluids. I'm a huge sweater and it showed. When legs didnt cramp they felt fine and I was holding a good pace. I wanted a low 8min. mile avg, but came up real short. Very dissapointed, but can't account for weather.
What would you do differently?:

I train in the heat so I really don't mind it, but this was real bad today.
Post race
Warm down:

Met w family and ate some grub in tent.

What limited your ability to perform faster:

Don't want to blame it solely on weather, but it played a part, but that's the breaks and it affected everyone, so no excuses. I know what to expect now and look forward to learning from this.

Event comments:

FIX the dang bike course.

Last updated: 2010-02-14 12:00 AM
00:40:21 | 2112 yards | 01m 55s / 100yards
Age Group: 91/296
Overall: 0/1750
Performance: Average
Suit: Full-Blue Seventy
Course: Point to Point in Lake Michigan, water was cold to me.
Start type: Run Plus:
Water temp: 64F / 18C Current: Low
200M Perf. Bad Remainder: Average
Breathing: Below average Drafting:
Waves: Navigation: Below average
Time: 02:44
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike: Yes
Getting up to speed: Good
02:44:53 | 56 miles | 20.38 mile/hr
Age Group: 0/296
Overall: 0/1750
Performance: Below average
Wind: Some
Course: 1 loop
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:02
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:02:02 | 13.1 miles | 09m 19s  min/mile
Age Group: 91/296
Overall: 0/1750
Performance: Bad
Course: double loop.
Keeping cool Bad Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
Course challenge
Organized? Yes
Events on-time?
Lots of volunteers?
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

2010-07-21 9:47 AM

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Subject: Ironman 70.3 Racine

2010-07-22 12:28 PM
in reply to: #2994409

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Subject: RE: Ironman 70.3 Racine
Great race.  Don't beat yourself up over missing the low 8's.  Under the conditions, you ran great.
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