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Ironman 70.3 Racine - Triathlon1/2 Ironman


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Racine, Wisconsin
United States
World Triathlon Corporation
88F / 31C
Sunny
Total Time = 5h 43m
Overall Rank = /
Age Group = 35-39
Age Group Rank = 63/222
Pre-race routine:

I got up there Saturday and swam part of the course with some other BT'ers. I went to eat at the Olive Garden, and checked into my hotel. Got everything ready for the morning and got a GREAT nights sleep! Ate a bowl of Kashi and a bananna in the morning and headed to the race site. Sipped on Chocolate milk on the way there. Set up transition and headed to the swim start
Event warmup:

Took a long walk. Then put on my wetsuit and started to do some quick movements with my arms and legs. About 40 minutes before start time, I swam a few hundred meters. Then I just sat in the water to keep my core cool until 5 minutes before start time
Swim
  • 37m 25s
  • 1931 meters
  • 01m 56s / 100 meters
Comments:

This was a REALLY great swim for me! My best in triathlon to date. I started with the pack and got pitched around some. I found some feet here and there, but ended up having to pass most of them. Half way through, I realized I couldn't find anymore feet to grab on to. Then I noticed some other swim cap colors from the waves before! I was shocked! Couldn't believe I caught some previous waves with my lack of swim training this year from my shoulder injury!!! Rounding the last bouy I got kicked in the face by a slower swimmer. The kick injected water straight into my lungs. I stopped to cough and puke it out. The lifeguards were scrambling for me and tried to pull me out. I had to call them off, but couldn't talk. I thanked them and kept swimming. Still swam to a PR and was really happy with the swim!
What would you do differently?:

Not get kicked! Not go over the bars on my MTB and get injured!
Transition 1
  • 04m 57s
Comments:

Transition went smooth for me. I looked at my HR while putting on my bike shoes. When it read 160 I knew I was going to be in trouble. While my swim was fast, it took a LOT out of me. I couldn't get my HR down. I was going to pay for that on the bike/run
Bike
  • 2h 42m 46s
  • 56 miles
  • 20.64 mile/hr
Comments:

The swim took a lot out of me. Even though it was fast for me, I just didn't have the training this year in the swim. I got some hints this month in training. On the days when I did my swim workout before my long run, the long run didn't go so well. So I pretty much knew and expected this was going to happen.
Transition 2
  • 02m 24s
Run
  • 2h 16m 11s
  • 13.1 miles
  • 10m 24s  min/mile
Comments:

I spent the first 2 miles nursing a cramp in my quad. I'm sure this is due to my HR being waaaaay too high this whole race. I had to stop a couple of times to massage it and walked up the first two hills to the aid station. I mixed up some EFS gel and took some of that for the electrolytes. By mile 2 I was able to run again. From there I went aid station to aid station running about 8min/miles and then stopping to take in potato chips/pretzels and water/perform to keep it from cramping again. I had to stop and pee at mile 4. First time I've ever had to use the bathroom on the course! I did start to overheat a bit on loop 2, but dumped a bunch of ice down my shirt and seemed to be ok. Not a good run time, but I'll take it considering my race so far and the HEAT!! They said it was only going to be 84. But my truck said 96 when I got back to pack up!!! Maybe it wasn't that hot everywhere, but the heat was radiating from the pavement there pretty bad. I guess even Crowie had trouble on the run. Thank God for all the locals out there with their hoses and the volunteers at the aid stations!!
Post race
Event comments:

The only reason I rate this one bad is the bike course. It's just terrible! If they smoothed out the streets coming in and out of downtown it wouldn't be bad. I could even deal with the Bermuda Triangle winds out there if the roads weren't so terrible.




Last updated: 2012-01-09 12:00 AM
Swimming
00:37:25 | 1931 meters | 01m 56s / 100meters
Age Group: 115/222
Overall: 0/
Performance: Good
Suit: QR hydrofoil
Course: point to point in Lake Michigan
Start type: Wade Plus:
Water temp: 69F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 04:57
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:42:46 | 56 miles | 20.64 mile/hr
Age Group: 51/222
Overall: 0/
Performance: Below average
Wind: Headwind
Course: This course is awefull! The roads are terrible with expansion cracks and pot holes/rough patches. Just aweful. It's like some crazy Bermuda Triangel crap with the wind too. It just feels like it's constantly in your face.
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:24
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:16:11 | 13.1 miles | 10m 24s  min/mile
Age Group: 64/222
Overall: 0/
Performance: Bad
Course: 2 lap out and back. Great support! and the locals are AWESOME!!! They were great out there with their hoses, keeping us cool
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
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

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2012-07-16 8:33 AM

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Elite
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20001000500
Romeoville, Il
Subject: Ironman 70.3 Racine


2012-07-16 9:12 AM
in reply to: #4313260

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Expert
1544
100050025
Alexandria, MN
Subject: RE: Ironman 70.3 Racine
Thanks for the race report and good job out there.  I'm aiming to break 6 hours at my next half so these are super helpful for me.
2012-07-16 9:48 AM
in reply to: #4313260

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Pro
5123
5000100
Canandaigua NY
Subject: RE: Ironman 70.3 Racine

Great swim Brian!  The bike looks solid as well, and normally I wouldn't say that since you struggled initially on the run, but in this case it sounds like more of a nutritional issue rather than effort on the bike.

Congrats on an excellent race!!

2012-07-16 11:45 AM
in reply to: #4313260

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Veteran
536
50025
Long Island, NY
Subject: RE: Ironman 70.3 Racine

And you weren't even going to do the race! Nice job out there. Great job on the swim.

 

Hows your shoulder feel today?

2012-07-16 12:05 PM
in reply to: #4313260

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Champion
7136
5000200010025
Knoxville area
Subject: RE: Ironman 70.3 Racine
Great job out there dude! Well done fighting off the Kayakers/Lifeguards :P
2012-07-16 2:26 PM
in reply to: #4313260

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Extreme Veteran
601
500100
Cold Spring, NY
Subject: RE: Ironman 70.3 Racine
Congrats! Way to post a solid time on a tough day.


2012-07-16 3:27 PM
in reply to: #4313260

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Expert
1146
100010025
Chugiak, Alaska
Subject: RE: Ironman 70.3 Racine
Awesome way to get it done Brian!!!  I hope your shoulder is continuing to improve!
2012-07-16 3:36 PM
in reply to: #4313260

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Elite
3515
20001000500
Romeoville, Il
Subject: RE: Ironman 70.3 Racine
Thanks guys!

Ken, I had a pretty solid nutrition plan. I may have errors on the side of too much being I ended up making the pit spot! I took on 800 calories of EFS during the bike. Since switching to EFS this was te first time I had any cramping issues this year. It has the highest levels of electrolytes/salt of anything on the market. Im certainly not a pro at this but my guess is the cramps were cause by fitness. I couldn't get my HR down to the 145-150 level I wanted it at during the bike. It was cruising hard after my swim effort. Even though my swim time was solid for me I think the swim distance took a lot out me. I definitely felt tired already at the bike start. I think it's strange I had a best swim time to date here, but I did do some solid work on my form leading up to my mtb crash. Some of that must of paid off, but I just think not swimming much made that distance too much for me to handle. Does that make sense, or an I way off base with this?

Adam, my shoulder feels ok today but it may be masked by general soreness! lol
2012-07-17 6:56 AM
in reply to: #4314475

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Pro
5123
5000100
Canandaigua NY
Subject: RE: Ironman 70.3 Racine

Meulen - 2012-07-16 4:36 PM Thanks guys!

Ken, I had a pretty solid nutrition plan. I may have errors on the side of too much being I ended up making the pit spot! I took on 800 calories of EFS during the bike. Since switching to EFS this was te first time I had any cramping issues this year. It has the highest levels of electrolytes/salt of anything on the market. Im certainly not a pro at this but my guess is the cramps were cause by fitness. I couldn't get my HR down to the 145-150 level I wanted it at during the bike. It was cruising hard after my swim effort. Even though my swim time was solid for me I think the swim distance took a lot out me. I definitely felt tired already at the bike start. I think it's strange I had a best swim time to date here, but I did do some solid work on my form leading up to my mtb crash. Some of that must of paid off, but I just think not swimming much made that distance too much for me to handle. Does that make sense, or an I way off base with this?

Adam, my shoulder feels ok today but it may be masked by general soreness! lol

Makes a lot of sense, and you are probably right, my observation was more from your comments about taking in the EFS and massage the first couple of miles and it subsiding enough for your to run again.

Again, congrats!!

2012-07-17 1:54 PM
in reply to: #4315312

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Regular
138
10025
Pittsburgh
Subject: RE: Ironman 70.3 Racine
Great job!!! I just did my FIRST HIM on Sunday!! I still have to write up the race report but overall it was a blast! Finished in 7:11 which was a little slower than I would have liked but I finished and that's all that matters. You're such an inspiration...maybe one day I'll be as fast as you Smile
2012-07-17 2:12 PM
in reply to: #4313260

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Expert
1121
1000100
Chicago
Subject: RE: Ironman 70.3 Racine
Nice work out there.  Racine was my first (and, so far, only) HIM a few years ago.  Nice, consistent performance on the bike and run . . . and yes, the locals provide fantastic support.


2012-07-17 7:53 PM
in reply to: #4313260

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Elite
3515
20001000500
Romeoville, Il
Subject: RE: Ironman 70.3 Racine
Thanks ershk

Thank you too Sarah and congrats on your big accomplishment!!
2012-07-26 1:12 PM
in reply to: #4316946

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Expert
1680
1000500100252525
Illinois
Subject: RE: Ironman 70.3 Racine

Meulen - 2012-07-17 7:53 PM Thanks ershk

Thank you too Sarah and congrats on your big accomplishment!!

Congratulations on a great race! That swim time is amazing considering what a buggar your shoulder has been. Nice job!!!

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