Ironman Wisconsin - TriathlonFull Ironman

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Madison, Wisconsin
United States
Ironman North America
68F / 20C
Total Time = 11h 07m 44s
Overall Rank = 312/2500
Age Group = M30-34
Age Group Rank = 65/267
Pre-race routine:

Got into town on Friday morning. Did the swim thing and went through the registration line. Spent most the day with my wife shoping (I had to get her to come somehow). Went to the athlets dinner and meeting. Then to bed.

Saturday got up went for about a 20min bike, cleaned and checked my bike, and packed my transition bags. Drove back to the venue checked everything in bought some overpriced stuff from the shop and walked around the farmers market. Back to the hotel and spent the rest of the day sleeping/watching movies. Packed my special needs bags and off to bed.

Race day up at 3am for a shake and a pb&J and back to bed for an hour. Up at 4 had the coffee to get me going, another pb&J, and a banana. Off to the venue and puting all the bottles and bags in their correct places then walked down to water to begin putting my wetsuit on.
Event warmup:

A little stretching and some easy swiming. Swam out to the boat ramp and got a front row starting postition.
  • 1h 03m 10s
  • 4224 yards
  • 01m 30s / 100 yards

My plan this year was to go like hell for the first 200m and get up with a fast group. I got out well, but as we got to the first turn I got the holy sh%*t beat out me and ended up on my back, nose bleeding and goggles fliped. Once I recovered I got back in a groove. I was nervous about mixing it up again so I stayed inside the bouy line and came out just for the turns. This worked for me. I didn't ever catch a good draft, but I had open water and swam less easier.
What would you do differently?:

Not sure, avoid getting kicked in face and stay with the group that I am sure came out in under an hour. More body glide! I have scabs I chafed so bad on my chest and inner arms.
Transition 1
  • 06m 33s

I hate having to run up the helix on this transition. It sends my HR right through the roof.
What would you do differently?:

Get sun block put on
  • 5h 35m 13s
  • 112 miles
  • 20.05 mile/hr

I missed the sun block which was not a good thing! The ride was very uneventfull for me. The ride out to the loop I just got comfortable and took in water and a gel. Once the loop started I took a gel every 20 minutes and drank gatoraid inbetween. I have ridden the course so many times that my body just went with it. All the aid stations went good, no issues or problems.

The second loop was rough to start with a headwind all the way from verona to Mt. Horeb. Past that it was good.

I do have an observation about this course and what I saw. I rode my normal shimmano wheels (not aero) and think I had an advantage over a lot of the guys with disks. I know aero is important, but when a 200+ guy (me) flys by alot of these guys with aero wheels on the up hills, and they didn't make it up on the downhill or flats, I wonder if on this course they are not a big advantage. For next year I am debating renting areo wheels, but from what I saw I am not sure?

I had to pee and couldn't do it on the bike so I just held it for the last 30 miles or so. The ride back was with a tailwind so I shut it down and still cruised at 20+ MPH.
What would you do differently?:

A better bike/wheels/equitment oh and train harder!
Transition 2
  • 03m 57s

Not a bad transition. I still could have cut a minute out of it by having my stuff better organized in the bag and getting a helper.
What would you do differently?:

Find a helper!
  • 4h 18m 53s
  • 26.2 miles
  • 09m 53s  min/mile

Well, I got out of T2 in great shape and now I just needed to put together a decient marathon. I hate running and only do it because it is at the end of a triathol! Okay now that that is done, first mile is mostly downhill and I was flying (for me). I was running strong from aid station to aid station and walking to get what I needed. I was on pace to break 4 hours easily.

Then came the hills on campus. The uphill was fine, I walked/ran most of it and felt good, but on the backside comming down my quads locked up and felt like they had been run through a food procesor. I stopped to streach and take some e-caps and was off still running okay. I came through the first half @2:02 and had planned to negative split (that didn't happen).

The second half I was all locked up and just did my best to keep going. At about mile 20 I had to pee so bad, but there were long lines at all the porta poties so I just held it and sloged on. I was walking more, but when I ran I was able to keep a good pace. Got to the last mile and a half and just ran through the last two aid stations and brought it home!

This year I did get my name announced to I was happy with that! An okay run for me, but it is still what is holding me back.
What would you do differently?:

At this point nothing. I think I need to just log more miles running before this. If something ever had to give in my plan because of time, I always cut the runs. I think for next year I just need to HTFU and get my running mileage in!
Post race
Warm down:

Got my hat, shirt, medal, picture, food and a message.

What limited your ability to perform faster:

The previous 12 months of training!

Event comments:

Another outstanding race by NA sports! I have to say the volunteers are amazing and go above and beyond. Thanks to NA sports and all the amazing volunteers!

I also have to add that I weighed 208 and would have placed 2nd in the clydsdale division if I hadn't been an idiot and gone in my AG!

Profile Album

Last updated: 2007-09-28 12:00 AM
01:03:10 | 4224 yards | 01m 30s / 100yards
Age Group: 53/267
Overall: 296/2500
Performance: Average
Suit: Sleevless Hydrojohn
Course: 2 loop rectangle (do not exit the water).
Start type: Deep Water Plus: Shot
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Bad
Waves: Navigation: Average
Rounding: Average
Time: 06:33
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
05:35:13 | 112 miles | 20.05 mile/hr
Age Group: 59/267
Overall: 222/2500
Performance: Good
Ave HR:150
Wind: Some
Course: Ride out, ride two loops, ride back. Hilly but not horrible.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 03:57
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Average
Racking bike
Shoe and helmet removal
04:18:53 | 26.2 miles | 09m 53s  min/mile
Age Group: 105/267
Overall: 5/2500
Performance: Below average
AVE HR 158
Course: 2 loops with some out and back sections. One major hill.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
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