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.

Focus on better navigation.

T-1 went fine.

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.

I had a plan and stuck to it. Wouldn't have changed a thing.

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.

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.

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.


Heat


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.