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Ironman Wisconsin - TriathlonFull Ironman


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Madison, Wisconsin
United States
World Triathlon Corporation
72F / 22C
Sunny
Total Time = 12h 36m 28s
Overall Rank = 911/2452
Age Group = 40-44
Age Group Rank = 165/393
Pre-race routine:

A long year of training. For the first time with a training partner. I felt better going in to this IM than my previous two, but I know what the distance can do to me. My goal was to break my 2008 Lake Placid time of 14:02:12.

I had been obsessing about the weather because my 06 IM Moo and 08 IM LP races were both in pouring rain. I was so happy to wake up and find that the weathermen were right. Beautiful weather. Maybe a little wind to deal with. But other than being a bit cold at the start, conditions were absolutely perfect.

On race day I got up at 3:45 (15 minutes beofre the alarm was set to go off), ate and drove to the race site. Special needs drop off, body marking, bike nutrition loading and tire pressure check were all done in half an hour. That left us about an hour to sit around. At 6:30 we headed down to the water and had to stand around quite a while waiting for people to get in. Finally got in just after the pros went off. Floated while hanging on a board, soaked up the atmosphere and got ready to swim.
Event warmup:

Just tried to relax and enjoy. For the first time I wasn't nervous before the race.
Swim
  • 1h 23m 11s
  • 4224 yards
  • 01m 58s / 100 yards
Comments:

As always, I started in the back and let the really agressive swimmers get out in front. My plan was to go wide, let things clear out and then find a good pace. Things didn't really work out that way. I had a lot of contact the whole way. I don't know if it was something about the single loop course as opposed to the old double loop, but I was unable to find consistent room to swim.

In the end, my time was almost exactly what I swam in O8. A mere 18 seconds faster. In the end that was ok because I expected the real gains to come on the next two legs. I got out of the water feeling great.

I remembered to stop and mooooo at the first turn this time.
What would you do differently?:

Train more in the water. (That's part of my off season plan this year.)
Transition 1
  • 10m 23s
Comments:

Went fine other than dumping my nutrition out of my trisuit while running with my bike. A volunteer helped me and I lost maybe 10 seconds.

It is really hard to put in a great transition when you have to deal with that long run up the helix.
What would you do differently?:

Nothing
Bike
  • 6h 09m 29s
  • 112 miles
  • 18.19 mile/hr
Comments:

I got a P3 for Xmas last year and have fallen in love with cycling all over again. I spent a ton of time in the saddle this year (for me), with a goal of improving on my 7:28:29 LP time. I had hoped to go sub 7. I was ecstatic with this ride!

I went out with a plan to "just ride" for 30 to 40 miles and then see how I felt. I wound up keeping that plan and extending the "ride" up to 56 miles. I felt great. We spent time training on the course his year, which really helped. I knew what was coming and how to prepare myself for each stretch. I stuck to my nutrition plan and felt great. I was stunned to get to the half way point and find I was around the 3 hour mark.

The second loop brought a little bit of suffering, but only on the long/grinding but not particularly steep climb in to Mt Horeb. I think that's the worst part of the course. Other than that, the second loop was a lot like the first. I felt so good that I tried to attack the course more on the second loop, while still keeping in mind that I had to run a marathon. It worked great. I stayed lose. Chatted with some people while climbing. Enjoyed the crowds. Generally had a great time.
What would you do differently?:

Not much. I was thrilled with this leg.
Transition 2
  • 05m 10s
Comments:

Quick in and out. I got to see my family here, which really gave me a boost. It was great to have them there!
Run
  • 4h 48m 15s
  • 26.2 miles
  • 11m  min/mile
Comments:

My plan was to run at a pace that would allow me to "run" the entire marathon. (Except when I walked for aid.) I wanted to avoid the run/walk trap of my last two IM's. That meant resisting the urge to take off with faster runners who started flying by me early on the run course. Early in the run my stomach was acting up a bit, and I used the first few aid station to calm it down with some coke. Worked like a charm.

The first loop was uneventful. I went slow, but stuck to my plan. I was really excited to make the turn while there was still daylight. This was a new experience for me and really lifted my spirits.

As is always the case for me, every mile after mile 18 was an exercise in suffering. I had to keep the internal dialogue as positive as possible and keep putting one foot in front of the other. I started falling in love with the chips and coke at every aid station as they were giving me small energy boosts. I gave in and walked Observatory Hill the second time through. (Seriously, who put that damn thing at mile 19?) Other than that I stuck to the plan and "ran" (to the extent 11 min miles are running) the whole marathon. Weirdly, my hands went numb in the last quarter of the marathon. That's never happened to me before.

I turned the corner to enter the finisher chute, found my family and went nuts! Skipping. Pretending I was an airplane. Yelling. I was absolutely overjoyed to see my finsihing time!

I shaved just 9 minutes off my 08 time, but given the bike leg I had I would have taken any time saving. My run needs to get faster, but I was VERY happy with this.
What would you do differently?:

I need to figure out how to push myself harder on the run without blowing up. I'm not sure how to train for that, but I have two years to figure it out.
Post race
Warm down:

The cathcers held me up when I crossed and looked a little worried when they saw me. I wanted to just leave the finish area to see my family, but they told me the "rules" were that they had to hold me for a while. With hindsight I think they were BSing me to keep me there because I looked rough. I drank some coke, got one of those funky space blankets and was walked around by a volunteer for a while. He kept telling me I need to get my heartrate down because he could feel my pulse pounding in my upper arm.

After a while I had my picture taken and they let me go. I saw my family, hugged and kissed them and was feeling great, when all of a suddent things went sideways. My vision started to go and I thought I was passing out. I sat down against a nearby wall, and then laid down there for about half an hour while my family brought me drinks and debated whether to take me to the med tent. (I convinced them I just needed som time.) I slowly came back around though, and within 1 1/2 hours of finishing I was eating and then up to watch my training partner finish.

What limited your ability to perform faster:

Lack of swim training and inability to push harder on the run.

Event comments:

I love this race. For anyone who likes a challenging bike course, I highly recommend Madison! As always the volunteers were incredible.

No Im next year. But I'm in for 2014!




Last updated: 2012-09-11 12:00 AM
Swimming
01:23:11 | 4224 yards | 01m 58s / 100yards
Age Group: 251/393
Overall: 1441/2452
Performance: Average
Suit: Sleeveless
Course: The course was changed to a single loop this time. Still a deep water start.
Start type: Deep Water Plus: Shot
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Average
T1
Time: 10:23
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
06:09:29 | 112 miles | 18.19 mile/hr
Age Group: 151/393
Overall: 837/2452
Performance: Good
Wind: Some with gusts
Course: "Lollipop" course. A "stick" out to two loops through the beautiful Wisconsin countryside. Then the same "stick" back. Newly paved roads this year made the ride smoooooth.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 05:10
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
04:48:15 | 26.2 miles | 11m  min/mile
Age Group: 165/393
Overall: 914/2452
Performance: Good
Course: Two loop - mostly flat - course.
Keeping cool Good 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

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2012-09-12 9:37 AM

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Master
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Subject: Ironman Wisconsin


2012-09-12 10:18 AM
in reply to: #4407367

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Champion
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, Minnesota
Gold member
Subject: RE: Ironman Wisconsin
Holy cats, you crushed your goal!  Great race!
2012-09-12 10:53 AM
in reply to: #4407367

Iron Donkey
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, Wisconsin
Subject: RE: Ironman Wisconsin
Congratulations, Ironman!
2012-09-12 10:54 AM
in reply to: #4407367

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Member
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Loves Park
Subject: RE: Ironman Wisconsin
Great job! Way to beat that goal.
2012-09-12 12:27 PM
in reply to: #4407367

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Master
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Lexington, KY
Subject: RE: Ironman Wisconsin
Nice work -- that is an incredible improvement in your bike split!
2012-09-12 2:22 PM
in reply to: #4407367

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Master
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Living in the past
Subject: RE: Ironman Wisconsin
Well done and congrats, multiple Ironman. We share the opinion about the one loop v. two loop swim - man, that was some tough swimming for awhile. You must have been one good boy to warrant a P3 for Christmas...what can I learn from you?


2012-09-12 4:30 PM
in reply to: #4408058

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Master
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Subject: RE: Ironman Wisconsin
Force - 2012-09-12 2:22 PM

Well done and congrats, multiple Ironman. We share the opinion about the one loop v. two loop swim - man, that was some tough swimming for awhile. You must have been one good boy to warrant a P3 for Christmas...what can I learn from you?


The only lesson you can learn from me is to marry the right woman.
2012-09-12 6:43 PM
in reply to: #4407367

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Veteran
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, Wisconsin
Subject: RE: Ironman Wisconsin
Congratulations!
2012-09-13 10:55 AM
in reply to: #4407367

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Veteran
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St. Louis
Subject: RE: Ironman Wisconsin
You must have looked rough, because that was complete BS.  Congratulations, way to kill your goal time. 
2012-09-13 12:40 PM
in reply to: #4407367

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Member
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Middle of Nowhere, Manitoba, Canada
Subject: RE: Ironman Wisconsin
Great race report!  I remembered to stop and moo on the turn too...
2012-09-13 12:40 PM
in reply to: #4407367

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Expert
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Albuquerque, New Mexico
Subject: RE: Ironman Wisconsin

Wow, what a great race you had, congrats! AFA the swim goes, it seems like everyone who had problems started to the right...wondering if you had started closer to the buoy line maybe would have gone better? 

I also think you are a faster swimmer than you give yourself credit for and you need to own it and start further up...you were probably constantly swimming thru slower swimmers.

I started doing this this season...and my swims have been a lot better. I'm MOP so why was I starting in the back, right? Food for thought.

Regardless you rocked it! Congrats again.

Q



2012-09-13 1:33 PM
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Expert
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Menomonee Falls, WI
Subject: RE: Ironman Wisconsin
Great job in executing a very solid IM!  And I agree about the climb into Mt Horeb.  I think it is way underrated and deserves as many curses as the three other hills.
2012-09-13 7:53 PM
in reply to: #4407367

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Extreme Veteran
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Rochester, MN
Subject: RE: Ironman Wisconsin

Glad to see you finally had some good weather.  Nice bike split!  Way to go executing your plan on the run!  Running slower but more is so much better than having to walk. 

You are an Ironman (x3)!

2012-09-13 7:54 PM
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Extreme Veteran
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Rochester, MN
Subject: RE: Ironman Wisconsin

Glad to see you finally had some good weather.  Nice bike split!  Way to go executing your plan on the run!  Running slower but more is so much better than having to walk. 

You are an Ironman (x3)!

2012-09-13 9:29 PM
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Pro
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Omaha, NE
Subject: RE: Ironman Wisconsin
nice job, way to crush your goal.  
2012-09-17 9:02 AM
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Master
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Subject: RE: Ironman Wisconsin
Thanks for all the kind words.

I have to admit I'm at a bit of a loss without Ironman to keep me busy. Going back for my first workout today since the race. Hopefully that fills the void.


2012-09-19 6:43 PM
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Expert
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Subject: RE: Ironman Wisconsin
Great job crushing your goal time!
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