General Discussion Race Reports! » Ironman 70.3 Racine Rss Feed  
Moderators: k9car363, alicefoeller Reply
 
 
of 2
 
 

Ironman 70.3 Racine - Triathlon1/2 Ironman


View Member's Race Log View other race reports
Racine, Wisconsin
United States
HFP Racing
95F / 35C
Sunny
Total Time = 5h 35m 21s
Overall Rank = 462/2150
Age Group = M 40-44
Age Group Rank = 86/324
Pre-race routine:

The news was all about it being super hot and humid, so I started Electrolyte loading on Friday. Best decision I made.

Up naturally without an Alarm on Sunday morning about 4:15. Usual banana, glass of Choc milk. Took a cup of Joe, another bottle of Electrolyte's, and a Nutella Bagel for the hour drive down.

Got parked, unloaded, and got to transition.
Event warmup:

Got set up, ran for a couple of miles really slow. Came back, rechecked the gear and grabbed my swim stuff and wetsuit for the mile walk to the start.

About 10 minutes of swim warm-up before the pros went off. Got to hang out and Chat with Suzy for about 20 minutes before the race started. Sure helps to calm the nerves to have someone around for that nervous chatter. Thanks Minnow!
Swim
  • 33m 53s
  • 2112 yards
  • 01m 36s / 100 yards
Comments:

Great start to my day. Somehow found myself in the space between the real fast swimmers and the folks trying to stay outta the way. No traffic at all until the first buoy. Found some feet and hung with the entire swim. I am sure that guy was not real happy with me, but that was not my concern. I just concentrated on staying in my box and being long and smooth. Never pushed, just kept telling myself that this was just the start to a really long day.

My only swim complaint is the wave in front of us wore orange caps and the buoys were also orange. Once we caught the earlier wave, it made sighting really hard to ensure you were seeing a buoy and not somebody's cap.

Very happy, with my background, to be close to the top 10% of all the swimmers for the day in both my AG and overall.
What would you do differently?:

Nothing ..... I finally put a swim together in 2011!
Transition 1
  • 02m 45s
Comments:

Once again, John (Fatty) was my motivation here. Pretty long run up the beach to get to transition, took it slow to keep the HR in line. Hit the strippers, helmet on, glasses on, race belt on, grabbed nutrition and bike and off I went.

Hill coming outta T1, so I waited to insert the feet into the shoes for a while on the bike.
What would you do differently?:

Nothing. John has perfected these for me! :)
Bike
  • 2h 42m 33s
  • 56 miles
  • 20.67 mile/hr
Comments:

Went into his ride knowing it was going to make or break my race. Just love to hammer on the bike, so I just kept telling myself to stay in the box and follow the plan. I was a slave to my Power-meter for 56 miles. Wanted to be at 85% of FT due to the heat and finished at 87.1% so RPE and actual data was right on. Felt like a pretty easy ride, was able to take in some sights and cheer on fellow competitors, etc.

It was hot and stomach was not really happy with the heat so I had to slow down the nutrition intake and take a couple of miles real easy at about mile 30. Went through 4 full bottles of nutrition and water. 124 Ozs of fluid. Felt really comfortable on the bike, no issues.

AP = 187
NP = 198
TSS = 206.8
IF = 0.871

What would you do differently?:

Nothing .... ride went exactly as I had planned. Also very happy with my on-course decision making changes due to the heat. Backed the power down a little and increased the water intake.
Transition 2
  • 02m 51s
Comments:

Now it's really hot and you can feel it on your back coming into T2. Off the bike to the rack. Feet were filthy. Wiped down, socks on, shoes on, visor, glasses, gels, and I am out.


What would you do differently?:

Get John and Ryan outta my head yelling "Glacial Pace!"
Run
  • 2h 13m 19s
  • 13.1 miles
  • 10m 11s  min/mile
Comments:

OMG, I think I might melt. By this time of the day, its hot and humid and Sunny. After the race I found out the heat index was 103+. I had been doing some re-calculating since the stomach issues on the bike and changed my pace outta T2 to 9:30's. Also decided to walk the 2 hills and every Aid station. Best decision making of the day! Tried to pick up the pace a little around mile 5 and hold it. But, I don't really know if I did or not because I stopped looking at the watch. Just wanted to keep running, no matter how slow I was moving. Started the "I will run until the next _______ (street, streetlight, sprinkler, aid station, etc.)" negotiations with myself at about mile 9 and was able to run the rest of the way in except the last aid station.

Lots of carnage on the road, especially on my 2nd lap, folks throwing up, cramping, laying down in the shade. Medical staff was running around checking on folks everywhere. WTC had their act together today, plenty of support on course. Well done!

Every Aid station went like this. Full glass of water at the first station for the mouth and one for the head. Full glass of water at the 3rd station for the mouth. 2 glasses of ice at the last station for the jersey and shorts. Even walking the Aid stations, I was pushing to get all the fluids down. But I never cramped, or felt like I was close, so the plan worked. Never felt water-logged. Skipped my planned gel at mile 3 to calm the stomach and never had any other stomach issues during the run.

Shoes were so wet by about mile 6 that I ended up with a blister between 2 of my toes on my left foot. Gross!
What would you do differently?:

Really wanted to run a sub 2:00 hour 1/2 today, but Mother nature was not cooperating. Made some great on the fly decisions and made the best of a really hot and humid day.

I still cannot believe that I was around the top 25% of my AG and 20% Overall on my run with a 2:13 - 1/2. I guess it was a hot rough day for everybody!
Post race
Warm down:

Went straight to the Med tent when done for some bags of Ice. One on the head and one on the back of the neck for 15 minutes and started to feel pretty good. Med tent was a busy a place. Couldn't stand the hustle and moved on to spend about 15 minutes standing in Lake MI as natures Ice bath. Standing in 60 degree water with 2 bags of ice on your body for 15 minutes will cool you down quickly!!

What limited your ability to perform faster:

Just the weather .....

Event comments:

Good race, well run. Great mental challenge race, really brings to the fore-front the mental and nutritional side of this sport as you go longer distances. If you didn't change your approach due to the weather today, you didn't finish.




Last updated: 2010-09-01 12:00 AM
Swimming
00:33:53 | 2112 yards | 01m 36s / 100yards
Age Group: 36/324
Overall: 248/2150
Performance: Good
Suit: Xterra Full
Course: Point to Point Swim in Lake MI
Start type: Wade Plus: Waves
Water temp: 62F / 17C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 02:45
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:42:33 | 56 miles | 20.67 mile/hr
Age Group: 62/324
Overall: 319/2150
Performance: Good
Wind: Some
Course: Out into the country of Racine County. Lots of Farm roads.
Road: Rough Dry Cadence: 87
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 02:51
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
02:13:19 | 13.1 miles | 10m 11s  min/mile
Age Group: 86/324
Overall: 462/2150
Performance: Good
Course: 2 Loop course along Lake MI shoreline and through some neighborhoods.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
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

{postbutton}
2011-07-18 8:37 AM

User image

Master
1372
10001001001002525
Tosa, WI
Subject: Ironman 70.3 Racine


2011-07-18 9:02 AM
in reply to: #3601307

User image

Regular
126
10025
Southern Indiana
Subject: RE: Ironman 70.3 Racine
Congratualtions on a good, smartly ran race.  Nice report.
2011-07-18 9:46 AM
in reply to: #3601307

User image

Pro
4100
20002000100
Wherever the trail takes me, WA.
Subject: RE: Ironman 70.3 Racine
Could not IMAGINE racing in that kind of heat!  Great job getting through it, and staying disciplined!
2011-07-18 9:54 AM
in reply to: #3601307

User image

Elite
3395
20001000100100100252525
Raleigh
Subject: RE: Ironman 70.3 Racine
Glad to see that the concussions from Ice Hockey did not affect your decision-making ability. Well managed race!
2011-07-18 10:02 AM
in reply to: #3601307

User image

Master
2501
2000500
Subject: RE: Ironman 70.3 Racine
Awesome, Dino, just awesome. Well-executed, great decision-making, and well, you were incredible! Way to rise to the challenge of the day and to get 'er done!! Congratulations!
2011-07-18 10:02 AM
in reply to: #3601307

User image

Expert
670
5001002525
metro west, MA
Subject: RE: Ironman 70.3 Racine
AMAZING race! Great job with your race day decisions and dealing so well with the heat and humidity! 


2011-07-18 10:12 AM
in reply to: #3601307

User image

Master
2436
200010010010010025
Apex, north carolina
Subject: RE: Ironman 70.3 Racine
Weather conditions like that are extremely scary.  Good call on the pre-electrolyte dosing.  Fantastic race.  Way to go.
2011-07-18 10:19 AM
in reply to: #3601570

User image

Champion
9060
5000200020002525
Charlottesville, Virginia
Subject: RE: Ironman 70.3 Racine
Great job Dave, Super fast even with the heat, very nice!
2011-07-18 10:49 AM
in reply to: #3601307

User image

Master
2621
2000500100
Almaden Valley, San Jose, California
Subject: RE: Ironman 70.3 Racine
Great job, Dino!!!   I simply cannot imagine racing inthis conditions.  Way to adapt on the fly!
2011-07-18 10:53 AM
in reply to: #3601307

User image

Champion
7163
500020001002525
Verona WI--Ironman Bike Country!
Subject: RE: Ironman 70.3 Racine
Great job from start to finish!  It was funning hanging with you this weekend....maybe just a little of your swim skills rubbed off on me!  Here's to a cooler '12!
2011-07-18 11:46 AM
in reply to: #3601307

User image

New user
230
10010025
Subject: RE: Ironman 70.3 Racine
Well done. Good decisions...I would have been in the carnage with that heat!


2011-07-18 12:40 PM
in reply to: #3601307

User image

Expert
1192
1000100252525
Oak Creek, WI
Subject: RE: Ironman 70.3 Racine
great race Dave...  Way to stay smart out there and put together a really solid race..!!!  congrats and well done..
2011-07-18 1:21 PM
in reply to: #3601307

User image

Champion
6973
500010005001001001001002525
marietta
Subject: RE: Ironman 70.3 Racine
AWESOME!!!!
2011-07-18 1:24 PM
in reply to: #3601307

User image

Expert
1121
1000100
Menomonee Falls, WI
Subject: RE: Ironman 70.3 Racine
Super race out there Dave and way to adjust in those conditions.  That was definitely a tough run.  Congrats again!
2011-07-18 2:18 PM
in reply to: #3602114

User image

Subject: RE: Ironman 70.3 Racine
Great race, Dino! Super job staying in control throughout the race, especially on that run when it would have been easy to go with the melt. Really impressive!
2011-07-18 5:50 PM
in reply to: #3601307

User image

Elite
3072
200010002525
san francisco
Subject: RE: Ironman 70.3 Racine

Dino!  Great job, you really made some good decisions out there.  Can't control the heat or humidity, but way to handle it as well as you did!  So glad that you did not join the carnage out there by controlling what you could. 

You guys deserve a do-over in 72 with zero humidity!!! 



2011-07-18 6:25 PM
in reply to: #3601307

User image

Expert
1038
100025
Noosa
Subject: RE: Ironman 70.3 Racine

Well done Dino!

Good advice on how to cope with the heat, I might need this come Summer (Australian Summer), Jeff Galloway has some formula about decreasing pace based on the heat but it seems you just did this naturally, well done!

2011-07-18 6:26 PM
in reply to: #3601307

User image

Master
1671
10005001002525
West Bend, WI
Subject: RE: Ironman 70.3 Racine
Excelllent job!!!

103??  It was?
2011-07-18 7:21 PM
in reply to: #3602701

User image

Expert
1358
10001001001002525
Albuquerque, New Mexico
Subject: RE: Ironman 70.3 Racine

tripletmom01 - 2011-07-18 6:26 PM Excelllent job!!!

103??  It was?

95, with a heat index, or real feel or whatever of 103.  I even saw 105 somewhere.  

Great job out there.  I am like you, except I wasn't quite as disciplined on the bike...it is good for me to read stories like yours.  It might convince me to pace more appropriately going forward.  Nice work.

2011-07-18 8:28 PM
in reply to: #3601307

User image

Master
1841
100050010010010025
Sendai, Japan
Subject: RE: Ironman 70.3 Racine
Great job Dino!! I can't imagine running in that heat.
2011-07-19 7:50 AM
in reply to: #3601307

User image

Elite
3447
2000100010010010010025
West Allis, WI
Subject: RE: Ironman 70.3 Racine
Dave nice job out there! I tried looking for you but no luck! I could have used your discipline out there! Way to listen to your body and adjust accordingly!


2011-07-19 8:53 AM
in reply to: #3601307

User image

Expert
1797
1000500100100252525
CHARLOTTESVILLE, Virginia
Subject: RE: Ironman 70.3 Racine
Great job Dave!  Way to stick to your plan and survive that heat on the run.  Super race!
2011-07-19 2:04 PM
in reply to: #3601307

Iron Donkey
38643
50005000500050005000500050002000100050010025
, Wisconsin
Subject: RE: Ironman 70.3 Racine

Next time shall be a sub-5, yes??

Nice job in such intense hot weather!!

2011-07-19 9:33 PM
in reply to: #3601307

User image

Extreme Veteran
668
5001002525
NW Georgia
Subject: RE: Ironman 70.3 Racine
Great job on a solid race.
2011-07-21 8:10 PM
in reply to: #3601307

User image

Expert
847
50010010010025
Brevard, North Carolina
Subject: RE: Ironman 70.3 Racine
Great job adapting and surviving the heat, and a great race report.  Love the image of you standing in Lake Michigan with two bags of ice!  Perfect Smile
General Discussion-> Race Reports!
{postbutton}
General Discussion Race Reports! » Ironman 70.3 Racine Rss Feed  
 
 
of 2