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Ironman 70.3 Racine - Triathlon

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Racine, Wisconsin
United States
World Triathlon Corporation
80F / 27C
Total Time = 6h 55m
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Something to eat around 5am. Headed to transition and got set up. Got a flat overnight due to the humidity, had to change it before heading to swim start. Honey Stinger 30 minutes before wave start time.
Event warmup:

Get used to the water. Announced temp was 60.6 degrees! Just floated to get accustomed to it, a few deep water starts, a couple hundred yard warm-up, and good to go. Goal is to relax, enjoy the course, and finish under 7 hours, stretch goal 6:35. Planned times for stretch goal: 50 swim, 10 T1/T2, 3:15 Bike, 2:20 Run -
  • 50m
  • 2112 yards
  • 02m 22s / 100 yards

Good overall swim for me. Water was cold 60.6 degrees, but after the first few hundred meters, did not notice it much. Had to cough out water at about 100 meters (swift kick to the face, and inhale), and about Mile 1, but overall slow, steady, and confident. Lake Michigan was calm, no whitecaps, but had an odd sort of riptide feel to it, where it was swirling you around. Out of the water in 48 minutes.
What would you do differently?:

Nothing. Was in a good spot at the start, behind the fasties, ahead of the backstrokers.
Transition 1
  • 06m

Wetsuit strippers! Best thing ever. Had a great volunteer and was out of that thing about 3 minutes faster than I can ever do myself, thank you! Also had volunteers applying sunscreen as needed.
  • 3h 33m
  • 56 miles
  • 15.77 mile/hr

Terrible road conditions from about Mile 15 to Mile 50. Think of a rough city street near you with a noticeable bump every half block... for 35 miles. Jarring to the back, shoulders, elbows. Next morning had a pinch flat and a ruined tire.

Had planned on a comfortable 19mph based on last year and my last 55 training ride, averaged 16mph. From mile 35 on, had to stand and stretch back often.

Honey Stingers at Mile 5, 25, 45. That pattern has been good to me.

Good location of aid stations, well manned, grabbed a fresh Gatorade.
About 25 minutes behind plan on the bike.
What would you do differently?:

Gloves and/or sleeves? Wear something to help absorb the shock from the course.
Transition 2
  • 06m

In and out, no fuss, no muss. A little more sunscreen.
What would you do differently?:

Nothing, hard to screw up T2.
  • 2h 20m
  • 13.1 miles
  • 10m 41s  min/mile

Most recent stand alone 13.1 was a 1:57, planned a 2:20 and hit my goal. 10 minute miles, with a little walking / stretching near aid stations. At 6 mile mark, was right on schedule. Felt steady.
What would you do differently?:

Not wear my visor upside down when approach a photographer.
Post race
Warm down:

Grab the family and go. Usually stick around for the post-race, which looked fun, but leaving for vacation and had a 3+ hour drive.

What limited your ability to perform faster:

Let the bike wear me down mentally.

Event comments:

Great venue, great organization, great volunteers, terrible bike course. So close to being a 5 star, need to do it every year kind of race. Lots of parking and viewing spots for family. Recommend Steelhead instead for a very similar course and location.

Last updated: 2015-06-09 12:00 AM
00:50:00 | 2112 yards | 02m 22s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: Xterra Vortex Sleeveless
Course: Point to point in Lake Michigan, well marked by two sets of colored buoys (red for the second half)
Start type: Wade Plus:
Water temp: 60F / 16C Current: Medium
200M Perf. Below average Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 06:00
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:33:00 | 56 miles | 15.77 mile/hr
Age Group: 0/
Overall: 0/
Performance: Bad
Wind: Headwind
Course: Mostly through town, mostly flat (similar to Steelhead in elevation), a lot of turns as you wound through town to the outskirts. Never had a true tough climb. Seemed like it was calm on the first half of the course, then a headwind on the second half.
Road: Potholes Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 06:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal
02:20:00 | 13.1 miles | 10m 41s  min/mile
Age Group: 0/
Overall: 0/
Performance: Good
Course: Double Out and back on paths near the zoo and public roads with Schoop Park on the North end. Partially shaded, temperature cooled nicely from the morning and the humidity was down also. Tons of volunteers, good venue for fans.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Ok
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] 3

2015-07-27 2:40 PM

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Subject: Ironman 70.3 Racine
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