Ironman Wisconsin - TriathlonFull Ironman

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Madison, Wisconsin
United States
Ironman North America
75F / 24C
Total Time = 13h 56m 27s
Overall Rank = 1575/
Age Group = 35-39
Age Group Rank = 220/
Pre-race routine:

After a good nights sleep I woke up at 3:45am (on my own -weird) and showered and started eating my Power Bars. I ate three bars and one serving of Perpetuem. I hyrdrated all weekend and to take it easy on race morning to avoid having to pee every minutes. I just sipped on a Gatorade on way to the race. We left hotel at 4:45am and headed over to Alliant Center to catch shuttle.
Event warmup:

No warm up but did get a small jog/run in when I realized I didn't put my myathletelive GPS in my T1 bag. It wouldn't be a race if I wasn't sprinting back to transition because I forgot something so it felt kind of normal!
  • 1h 18m 40s
  • 4224 yards
  • 01m 52s / 100 yards

First mass start swim and it was definitely interesting. I was worried about the contact and getting hit in the face so when I got in the water and was swimming to my spot I got punched in the face by some lady so I got that fear out of the way with real quick. LOTS of contact and pulling of my feet. As I got to the first turn a couple people grabbed my feet and as I was kicking my hamstring locked up. So there I was at the first turn, 10 minutes into a 14 hour day of IMWI swim with a cramped leg -UGH!! I reached down and straightened it out and just tried not to kick much for the next 10 minutes. Seemed to work but it didn't give me a warm feeling knowing how long the day was gonna be. My other leg calf and hamstring locked up on me during the final turn as we headed back in. I had to grab onto a kayak for about 1 minute ten continued on. Needless to say I was not sure how my day was gonna go.
What would you do differently?:

I think I would have taken an Endurolyte before the race to just have those electrolytes and sodium right off the bat.
Transition 1
  • 11m 33s

Longer than I wanted but I thought I lost a sock. The volunteer helping me out actually took is shoes off and gave me his socks! Ends up that my sock was stuck in my show. Right as I came out of the Terrace to the parking lot my family was right there so I stopped and gave them all hugs which took a few extra seconds but well worth it and gave me a little boost for the bike ride.
What would you do differently?:

Be more organized and practice my "actual" Ironman transition with bags and have a procedure set up.
  • 6h 49m 52s
  • 112 miles
  • 16.40 mile/hr

Popped two Endurolytes when I got to my bike because of the cramping during the swim. I took the first loop very easy. Went with the Endurance Nation philosophy of 90% of Ironman racers don't know how to race Ironman so if you are doing the opposite of everyone else you are doing it right. I got passed a lot on the first loop but my second loop was great. I had so much energy and could tell the people who went out too hard. I did get some more leg cramps at about mile 100 but just took it easy and popped some more Edurolytes. I really enjoyed the bike and was just glad that my bike made it back to Monona Terrace! Although I did end up dropping my chain 5 times on the course. It seemed to always happen on the steep descents right into a steep climb. Happened twice on Messershmidt at same spot! Was definitely a shifting issue. I took my bike in for tune-up one week prior and the shifting locations on my friction shifters just felt different than what I had ridden the past year. I think I was just trying to shift from big chain to small chain in my lower gear. i finally figured out that I needed to downshift in my big chain then switch to small chain.

The only other problem I had is that I had my sister drop off my Bike Special Needs bag but when I got to Special Needs it wasn't there. the only thing I wanted was my Combos! Ends up she through the Bike bag into the run bag not knowing that they need to be separate! Towards the end of the first loop I was talking with a fellow rider about how great the day was except for not having my Combos and POOF he pulls out an extra bag of Combos that he wasn't gonna eat - haha
What would you do differently?:

Over all the bike went really well. It would have been nice to have one more gear so I could spin up those hills at the end of loop.

Also I will drop off my own special needs bags haha.
Transition 2
  • 08m 29s

The ride up the helix wasn't as bad as I thought it was gonna be. Boy was it nice to hand that bike off!
What would you do differently?:

Again just be a little more organized with my transition bags and having a procedure. I felt like I was just winging it.
  • 5h 27m 53s
  • 26.2 miles
  • 12m 31s  min/mile

Felt great coming out of transition. Was running 11 minute miles and walking aid stations for first 7 miles but then came my mistake. I was taking in WAY too many fluids at each aid station and my stomach started shutting down and I was getting sick to my stomach. Decided to walk for one mile and let it settle. Seemed to work and I got a second wind after mile 13. I pretty much gave up on my Perpetuem / Hammer Gel plan and tossed them to the side after mile 7 and just lived off the course. Every aid staion after I started taking in: (in this order) 2-3 sips water, 1 sip of perform, 2 sips of chicken broth, 2-3 sips of coke and then wash out with water. It seemed to work for me. When I hit mile 24 I realized that I had a chance of breaking 14 hours so I just told myself to suck it up and get it done. I pushed myself and was running 10:30 miles passing a ton of people. No better feeling in the world then coming down State Street, grabbing my sponge at the last aid station to wipe the salt of my face for my picture (thanks to Scott for the tip last year) and turned that corner to the finish line and felt like a million bucks. The volunteer actually had to tell me to stop running haha - I joked back "Oh I can stop now?"
What would you do differently?:

Nothing can really simulate running 26 miles after biking 112 and having an aid station every mile. Next IM I am going to take it easy from the start on the fluids.
Post race
Warm down:

Walked a bit, sat down with the family, opened a bottle of champagne, took a sip and thought I was gonna throw up! Felt good enough about 15 minutes after finish to walk over to food tent for some pizza and oranges.

What limited your ability to perform faster:


Event comments:

Over all a great experience for my first Ironman. Enjoyed the weekends event and just took it all in.

Profile Album

Last updated: 2011-09-21 12:00 AM
01:18:40 | 4224 yards | 01m 52s / 100yards
Age Group: 155/
Overall: 1126/
Performance: Good
1.2 mile split was around 37 minutes from what I remember
Suit: Synergy Endorphin
Course: 1 loop - Longest portion was 1700 yards straight
Start type: Deep Water Plus: Shot
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
Time: 11:33
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
06:49:52 | 112 miles | 16.40 mile/hr
Age Group: 212/
Overall: 1437/
Performance: Good
AVG HR - 99 MAX HR - 161 Spent most of my time in Z1 or below probably because I was just taking it easy on the first loop. My watch HR alarm just kept beeping and I was always surprised to see "HR too low"
Wind: Some with gusts
Course: Stick, loop, hills, loop, hills, stick.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 08:29
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike
Racking bike
Shoe and helmet removal
05:27:53 | 26.2 miles | 12m 31s  min/mile
Age Group: 220/
Overall: 1575/
Performance: Average
AVG HR - 121 MAX HR - 169
Course: Two loops
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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