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Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
HFP Racing
Total Time = 6h 55m 11s
Overall Rank = /
Age Group = 40-44
Age Group Rank = 90/
Pre-race routine:

got up at 3:45 and drank 2 cups of coffee, made my oatmeal and grabbed all my fuel bottles and drove to race site. Tried to stay hydrated so drank 24 oz of water with a zym tablet in it, 1 banana about 30 min before race. 1 gel 15 min before race, 3 salt tabs 3 acid zappers.
Event warmup:

walking down to swim start and wiggling into my wetsuit (that I put a rip in :()
  • 45m 54s
  • 2112 yards
  • 02m 10s / 100 yards

I have been having issues with my swim lately and was a bit worried about this. I started wide left this time and felt good going out to the first buoy. I was in the middle of the group till the turn, contact wasn't too bad and I rounded the buoy fine but had a hard time staying on anyones feet. found myself drifting farther away and had to correct my siting several times. When the buoy colors changed I thought it was time to turn and was thinking boy that was fast...ya just the 1/2 way point! Found myself wondering when the swim would end. But overall I was happy with this, beat last years swim by almost a minute!
What would you do differently?:

Need to practice sighting and to stop the negative talk in my head!
Transition 1
  • 05m 19s

Felt faster then this! stopped at the strippers (so glad they were not in the sand this year!) and the sun block peeps! and I made sure to get all the sand from my feet and put my socks on during this time.
What would you do differently?:

need to practice this a bit more but in the big picture I felt it more important to be thorough then fast with what the day had in store for me.
  • 3h 00m 48s
  • 56 miles
  • 18.58 mile/hr

uggg! 48 seconds...really? My garmin had me at 2:57:50 so I thought I had time and eased back at the end a little. I felt strong on the bike which I was happy about since I have been spending more time with it! I was very happy to see or should I say "feel" that 5 mile road was repaved! now a few more to take care of and this will be a great course! I thought I was drinking/eating the right amount, but not so much! Stomach started sloshing just before the last aide station so I stopped to use the bathroom and fill up my water bottle. I had a gel every 45 min, about 40 oz water and 26 oz of mix.
What would you do differently?:

Need to practice other nutrition for the bike. Thinking I will add solids (potatoes?)
Transition 2
  • 04m 27s

Legs felt great it was the stomach that was holding me back!
What would you do differently?:

  • 2h 58m 43s
  • 13.1 miles
  • 13m 38s  min/mile

the plan was to run the miles and walk the aide stations. That did not happen! I am thinking run is based off of bike nutrition which I clearly screwed up! Stomach was sloshing on the last part of the bike. Hit the bathrooms at mile 1-6 just trying to go or throw up which ever came first! Every time I tried to run I thought I was going to crap my pants or throw up...(sorry for the details but I need to track this!)I brought my fuel belt with me and the plan was to walk the aide station drinking my mix and water and a gel every 4 miles. My belt was bouncing too much and I dropped it at the mile 4(?) aide station just keeping one of my fuel bottles. well that plan was out the window and I started eating pretzels at mile 3 to try to soak up the sloshing going on. by mile 5 I was able to throw up and felt a little better and was able to run a little. continued with pretzels, coke and water for the rest of the aide stations and putting ice in my hat.
What would you do differently?:

I need to figure out my nutrition/effort level. not sure if it is that I pushed too hard on the bike (it didn't feel like it) not enough/too much liquid or just the heat?
Post race
Warm down:

went to the med tent for ice and shade. Had some food and went to the lake for an "ice bath" then back to watch athletes finish.

What limited your ability to perform faster:

I think it is my nutrition plan? I don't feel it is lack of training, my legs and endurance felt good.

Event comments:

I have to say the RD did a great job having enough supplies for the weather! I was able to put ice in my hat at mile 13 of the run! Now that is impressive! Also the community of Racine is wonderful with their hoses!

Last updated: 2010-12-29 12:00 AM
00:45:54 | 2112 yards | 02m 10s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: profile design metal cell
Course: point to point
Start type: Wade Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
Time: 05:19
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed: Average
03:00:48 | 56 miles | 18.58 mile/hr
Age Group: 0/
Overall: 0/
HR avg 167 max 177
Wind: Some
Course: I put smooth..well compared to last year the city of Racine did a good job fixing some of the roads. There is still that long stretch that needs to be taken care of.
Road: Smooth Dry Cadence: 78
Turns: Below average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Not enough
Time: 04:27
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:58:43 | 13.1 miles | 13m 38s  min/mile
Age Group: 0/
Overall: 0/
Performance: Bad
avg. HR 158 max 178
Keeping cool Average Drinking
Post race
Weight change: %
Mental exertion [1-5] 4
Physical exertion [1-5]
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2011-08-07 8:37 AM

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West Allis, WI
Subject: Ironman 70.3 Racine
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