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Spirit of Racine Half Ironman - Triathlon1/2 Ironman


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Racine, WI
Racine County Convention and Visitors Bureau.
97F / 36C
Sunny
Total Time = 5h 44m 23s
Overall Rank = 301/1073
Age Group = 50-54
Age Group Rank = 8/64
Pre-race routine:

Stayed at the Marriott. Up at 4 am, headed to the beach with my two best training buddies, Tom and Chris, for a 5 am arrival. Had two bananas and a gel for breakfast with water.
Took two Endurolytes one hour before my start, and had 12 ozs. of Heed wtihin 30 minutes of the swim.
Event warmup:

Stretching and a 10 minute swim before my wave went off.
Swim
  • 38m 53s
  • 2112 yards
  • 01m 50s / 100 yards
Comments:

The lake was much calmer than last year, but I was still surprised by the frequency and the size of the swells. It made it very difficult to find a rhythm. On a course that long with tall swells, I think we needed more buoys along the line because it was very easy to swim or get pushed off course.
What would you do differently?:

Focus on better navigation.
Transition 1
  • 02m 3s
Comments:

T-1 went fine.
Bike
  • 2h 50m 36s
  • 56 miles
  • 19.70 mile/hr
Comments:

I was resolved to keep my HR in the 75% range and hydrate, hydrate, hydrate so I would have something left for the run. I started with one bottle of water, two bottles of Perpetuem and a gel flask containing 5 servings of Hammer Gel. I also took 2 Endurolytes every hour. The plan was nothing but water for the first 30 minutes. By that time I would arrive at the first aid station and swap for a new water bottle. The next two hours I polished off the Perpetuem, and threw in a couple of gel servings with water to boost me for the upcoming run. The wind was blowing 15-20 mph with gusts to 25-30 mph, so riding into it was a bear, but going with it I could hold 25-30 mph! The heat didn't really bother me on the bike, and I felt much better on the bike this year than last year, a combination of training and nutrition.
What would you do differently?:

I had a plan and stuck to it. Wouldn't have changed a thing.
Transition 2
  • 01m 49s
Run
  • 2h 11m
  • 13.1 miles
  • 10m  min/mile
Comments:

The run, as I predicted last week when I saw the forecast, was brutal. Though it was flat, we were running during the hottest part of the day, temps of 97 deggrees with a heat index of 110. I was shooting ofr 80-85% MHR, and nailed it for the first 5 miles, but then the collapse began. I am personally very disappointed in my run. I am a 1:30 half marathoner and was hoping for a 1:40 to 1:50, but the heat put a stop to that. I count on the run to gain ground on the better swimmers/bikers, especially in a long race, and I did alot of that but I, like everyone else, was reduced to a withering puddle.
What would you do differently?:

I will say this: I had a gel flask with me on the run. I sipped on it 3-4 times, not taking a full serving, but just a bit at a time to avoid stomach issues as I approached water stations. I also took 2 Endurolytes every hour. When the gel kicked in, there was a huge difference in my energy level and I would pick it up to a decent run pace again. I think I need to force more gel into my training runs (instead of liquids) so that I have the confidence to use more gel in a race and not fear cramping.
Post race
Warm down:

I was drained but felt OK. I took a chair in the shade of a tent and drank water. When I stood up to greet some friends though, I felt woozy and heard a buzzing in my ears, so I darted into the medical tent and laid on a table for about 15 minutes. They were great - took my shoes and socks off, put a cold towel over my head, an ice bag under my neck and two big, cold cups of Gatorade.

What limited your ability to perform faster:

Heat

Event comments:

The people of Racine really come out and support this race, and if not for their encouragment, enthusiasm, hoses and sprinklers, more folks would have dropped out. HFP Racing puts on a class act of a race. I know of two other BTers - Cordeump and CindyK - who also had great races, and you'll see in our race reports we show a total of 1,073 entrants. Actually, it was full, with over 1,500 people signed up, but many did not show or did not survive it due to the heat and humidity. This was a tough race and a great learning experience. By the way, Chris Legh, of Gatorade commerical fame, won the race for the men in 3:58! He said he threw out his time goal and just focused on surviving! He also said he started the bike with two bottles of Gatorade, then switched completely to water. He also recommended a salt tablet (like Endurolytes) every 20 mins. in hot conditions. I saw many people crumbling in pain with severe calf, quad and hamstring cramping when they finished. It's not a pretty sight.




Last updated: 2005-07-10 12:00 AM
Swimming
00:38:53 | 2112 yards | 01m 50s / 100yards
Age Group: 27/64
Overall: 0/1073
Performance: Below average
Suit: Xterra
Course: 1/8th mile swim out to buoy, right turn for 1 mile, then 1/8th swim back into shore.
Start type: Run Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Good Drafting:
Waves: Navigation: Below average
Rounding:
T1
Time: 02:03
Performance:
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:50:36 | 56 miles | 19.70 mile/hr
Age Group: 13/64
Overall: 0/1073
Performance: Good
I was shooting for a 75% MHR on the bike, and pretty much nailed it.
Wind: Strong with gusts
Course: Quite scenic, but some areas of really rough road - mostly heat cracks, etc. There were a lot of early race flats in this race and I believe it was due to tires being over-inflated. In hot hot hot weather, go about 10 lbs. less than normal.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
T2
Time: 01:49
Overall:
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
02:11:00 | 13.1 miles | 10m  min/mile
Age Group: 7/64
Overall: 0/1073
Performance: Below average
Course: Flat
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

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2005-07-25 1:40 PM

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Expert
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Iowa
Subject: Spirit of Racine Half Ironman


2005-07-25 2:00 PM
in reply to: #206573

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Master
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Savannah,
Subject: RE: Spirit of Racine Half Ironman
Wow! You did an amazing job! Interesting for a beginner to read how it all goes down....
2005-07-25 2:30 PM
in reply to: #206573

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Pro
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St Charles, IL
Silver member
Subject: RE: Spirit of Racine Half Ironman
Yeah, that run was killer ( almost literally! ).  I too made it about the first 5-6 miles before the collapse began.  Finished the first lap on target ( pace and HR right where I wanted them ), then the second lap started, and once I hit the open stretch just after the zoo, I was an overcooked noodle. 

I wish I'd been able to get gel down on the run too, but my body just didn't want to have anything but water.

Glad you survived and had a great race despite the heat.  It was definitely not a day to go for new PR's, just a day to get across the finish line in decent condition.

-C
2005-07-25 3:34 PM
in reply to: #206573

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molto veloce mama
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Subject: RE: Spirit of Racine Half Ironman
awesome race. how was the bike course (flat? rolling hills? hilly?). i'm hunting for a 1/2 IM for next year.
2005-07-25 4:36 PM
in reply to: #206573

Veteran
166
1002525
Alabama
Subject: RE: Spirit of Racine Half Ironman

YOU ROCK KEVIN!! Great job man!! Can't believe you did as well as you did in that heat! YES, you are a fast runner, so I know the heat took its toll on you, but you finished with AWESOME results!!!  Again, congrats!!

2005-07-25 4:42 PM
in reply to: #206573

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Master
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Newbury Park, CA
Subject: RE: Spirit of Racine Half Ironman
Heat sucks!  Great race and great job making it to mile 5 or 6 before the meltdown started!  That is a great time even in good conditions.  Hopefully in a few days time you'll be happier with your performance.   


2005-07-25 9:13 PM
in reply to: #206573

Champion
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Orange, Massachusetts
Subject: RE: Spirit of Racine Half Ironman
Good race despite the heat Kevin. 8th in AG, that's awesome! I guess the heat knocks the stuffing out of everyone, it's the guy that gets through it physically AND mentally. Seems like you did all right to me!
2005-07-25 9:26 PM
in reply to: #206573

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Expert
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Mount Vernon, Iowa
Subject: RE: Spirit of Racine Half Ironman
Kevin, you are completely insane, and I mean that in a good way. Awesome job.
2005-07-25 10:50 PM
in reply to: #206573

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Elite Veteran
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chicago area
Subject: RE: Spirit of Racine Half Ironman
I'm so impressed with you HI's who competed in that awful heat! It's amazing what the body and mind can accomplish. Congratulations on surviving and finishing 8th in you AG!
2005-07-25 10:51 PM
in reply to: #206573

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Elite
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Racine, WI
Subject: RE: Spirit of Racine Half Ironman

Navigation in the water...should have used more gel on the run...LOL are we related or something???

Seriously Kevin that heat kicked ALL of our asses and you STILL ran a spectacular race.  I had b arely turned onto  MAIN ST before I had a sort of mini-collapse and I felt great coming off of the bike...how I pulled together to run/shuffle at all is beyond me.  And for someone whose strongest element ISN"T the bike you sure had a great split.

Are you doing it next year?  If so I hope to see you then.  I didn't amke my goal so I must return....



Edited by CindyK 2005-07-25 10:52 PM
2005-07-26 6:01 AM
in reply to: #207221

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Expert
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Iowa
Subject: RE: Spirit of Racine Half Ironman
CindyK - 2005-07-25 9:51 PM

Are you doing it next year?  If so I hope to see you then.  I didn't amke my goal so I must return....

Are you nuts?!? Of course I am! See you there!!



2005-07-26 6:21 AM
in reply to: #207297

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molto veloce mama
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Subject: RE: Spirit of Racine Half Ironman
your glowing review, and the fact that this is a race someone would return to, pushed me over the clif. i'll be there next year too!
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