Most importantly, I was excited to do this race with a great friend who was doing her first ever, 1/2 ironman race. This was my 2nd 70.3 distance. I was happy to have my husband at this race as my number one fan, he is a trooper and I'm thankful for his support. The bike has some very rough roads, I saw a number of people with flats and if you plan to do this race, be prepared for those roads!
TRIATHLON DATE: July 20, 2014
LOCATION: Racine, Wisconsin
WEATHER: Sunny, minimal clouds, high 60s to start the day, with the high reaching 79 degrees F and low humidity and not much wind
CLOTHING: Xterra wetsuit with a neoprene hat for the swim, Chattanooga Triathlon kit 2014 top, 2013 bottoms, I added bike shorts over top of the tri shorts for the bike, and then removed them for the run. In addition I wore a visor on the run and Hoka running shoes along with my Tifosi sunglasses
RACE GOAL: Ultimately finishing in under 7 hours was my goal, my previous (and first) 1/2 ironman in 2013 had terrible weather and my finishing time was 6:49 and ultimately I was really looking to PR for this race. However, this race was not top priority as far as racing, it's a stopping point on my way to my first Ironman in Chattanooga, September 2014. I did have high hopes of maintaining certain heart rates during this race, feeling good and practicing nutrition in preparation for Ironman Chattanooga.
ACTUAL RACE FINISH: 6:16:38
HEART RATE: 146 Average (141-159 range for bike and run)
NUTRITION:
Swim: 1 gel (with water), 15 minutes before the swim start
Bike: One gel shortly after getting on my bike, then every 15 minutes I sipped from my 900 calorie water bottle with carbo pro/cytomax together (700 calories CP; 200 calories Cytomax). I also had a Honey Stinger waffle and 1 pack of Honey Stinger chews (with caffeine) that I consumed mid-later in the bike ride.
Run: Approximately 1 gel every 30 minutes. I also sipped on a 16 oz. bottle of cytomax the first 8 miles, I tossed the bottle after mile 8. I had 2 packs of honey stinger chews throughout the run as I felt like it and I also tried cola but it was warm and overly carbonated, not sure it was wonderful so I didn't have any more. I felt okay but around mile 4 on the run, my stomach was a little uneasy and I was slightly more nervous about my nutrition on the run--thankfully, everything worked out fine and my nutrition continued as normal.
I also took 2 metasalt tablets every hour throughout the race, starting on the bike.
TRAINING: Coach Robyn from FXMultisport has stuck by my side to get me all ready to go. (http://fxmultisport.com)
LOCATION: Racine, Wisconsin
WEATHER: Sunny, minimal clouds, high 60s to start the day, with the high reaching 79 degrees F and low humidity and not much wind
CLOTHING: Xterra wetsuit with a neoprene hat for the swim, Chattanooga Triathlon kit 2014 top, 2013 bottoms, I added bike shorts over top of the tri shorts for the bike, and then removed them for the run. In addition I wore a visor on the run and Hoka running shoes along with my Tifosi sunglasses
RACE GOAL: Ultimately finishing in under 7 hours was my goal, my previous (and first) 1/2 ironman in 2013 had terrible weather and my finishing time was 6:49 and ultimately I was really looking to PR for this race. However, this race was not top priority as far as racing, it's a stopping point on my way to my first Ironman in Chattanooga, September 2014. I did have high hopes of maintaining certain heart rates during this race, feeling good and practicing nutrition in preparation for Ironman Chattanooga.
ACTUAL RACE FINISH: 6:16:38
HEART RATE: 146 Average (141-159 range for bike and run)
NUTRITION:
Swim: 1 gel (with water), 15 minutes before the swim start
Bike: One gel shortly after getting on my bike, then every 15 minutes I sipped from my 900 calorie water bottle with carbo pro/cytomax together (700 calories CP; 200 calories Cytomax). I also had a Honey Stinger waffle and 1 pack of Honey Stinger chews (with caffeine) that I consumed mid-later in the bike ride.
Run: Approximately 1 gel every 30 minutes. I also sipped on a 16 oz. bottle of cytomax the first 8 miles, I tossed the bottle after mile 8. I had 2 packs of honey stinger chews throughout the run as I felt like it and I also tried cola but it was warm and overly carbonated, not sure it was wonderful so I didn't have any more. I felt okay but around mile 4 on the run, my stomach was a little uneasy and I was slightly more nervous about my nutrition on the run--thankfully, everything worked out fine and my nutrition continued as normal.
I also took 2 metasalt tablets every hour throughout the race, starting on the bike.
TRAINING: Coach Robyn from FXMultisport has stuck by my side to get me all ready to go. (http://fxmultisport.com)
Swim: 45:01
T1: 0:6:32
Bike: 3:14:25
T2: 0:3:53
Run: 2:06:47
Run: 2:06:47
TOTAL: 6:16:38
RACE DAY
Note: This might be boring, but I wrote it for myself so I could remember the day...and for anyone who may be considering doing a 1/2 ironman race, because I know you could totally do it!
Note: This might be boring, but I wrote it for myself so I could remember the day...and for anyone who may be considering doing a 1/2 ironman race, because I know you could totally do it!
1.2 mile Swim (45:01)
Time: 45:01 Pace: 2:19/100 meter Age Group Rank: 73/143 Overall Rank: 1419/2606
My garmin swim distance was 1.25 miles and I actually was able to see on my garmin that I swam fairly straight, which was great since I haven't been able to practice much in the open water. The start was a beach start into the 62.4 degree F water temps of Lake Michigan, I only warmed up about 10 minutes before the race and just put my face in the water to prepare for the shock. I started in the middle/more towards the back of the pack on the outside, the swim had 2 right hand turns so it was fairly simple. With no current and no waves, I stayed towards the outside of the group and had a smooth swim with minimal running into people or getting bummed/pushed under. I stayed focused but felt like I was swimming forever, I was fairly slow and steady--I only had issues with one girl who was swimming zigzags in front of me--to begin with she was slightly faster than me, eventually I passed her when she became tired. I really felt like I swam the same pace the entire race, that is fairly typically for me. The swim was lovely (besides being really cold) and I enjoyed the clean, clear water.
56 mile Bike (3:14:25)
Pace: 17.28 mph Age Group Rank: 68/143 Overall Rank: 1569/2606
Heart Rate Average: 144 Cadence Average: 85 rpm
There was one hill immediately out of transition, which made it interesting clipping in and immediately going up a hill, no time for a warm up. It was important to be in a very easy gear before the race began, and so I was prepared for the immediate hill, though I had to watch out for other people. The bike course roads were very rough to say the least. Constant bumps, cracks and just plan rough roads. There were times I had to slow down because it was so rough, there were many turns too. The only great thing was that the course was very flat (coming from someone who lives in Chattanooga, TN). It was difficult for me to stay consistent with the road conditions. I eventually had to make a bathroom stop after mile 43 sometime, but was thankful I was able to made it quick--really I only stopped because there was no line, otherwise I would have kept going.
I had a gel to start on the bike and then sipped my 900 calorie carbo pro/cytomax mix bottle-that worked well! I also had a pack of honey stinger chews (with caffeine towards the middle/end of the bike for the extra energy). I only had 1 water bottle on my bike so I took water at each bike hand off and to save time, I drank the water through the aid station and tossed it at the end--Around mile 43 when I stopped for the bathroom, I also filled my water bottle since it was about empty--otherwise my water strategy worked well. The last 3-5 miles were very very rough on the bumps and I was done with it, I didn't want any more, I really couldn't believe how terrible the roads were. We only had about 2-3 'kind-of' hills on the course, I would pass people going down the hills because they would not pedal--I took advantage of the hills. All in all the bike felt fairly easy, I was trying to keep my HR down below 145, my coach wanted it lower but I had the bug to race a bit, I was still mindful of my HR and saving myself for the run.
I had a gel to start on the bike and then sipped my 900 calorie carbo pro/cytomax mix bottle-that worked well! I also had a pack of honey stinger chews (with caffeine towards the middle/end of the bike for the extra energy). I only had 1 water bottle on my bike so I took water at each bike hand off and to save time, I drank the water through the aid station and tossed it at the end--Around mile 43 when I stopped for the bathroom, I also filled my water bottle since it was about empty--otherwise my water strategy worked well. The last 3-5 miles were very very rough on the bumps and I was done with it, I didn't want any more, I really couldn't believe how terrible the roads were. We only had about 2-3 'kind-of' hills on the course, I would pass people going down the hills because they would not pedal--I took advantage of the hills. All in all the bike felt fairly easy, I was trying to keep my HR down below 145, my coach wanted it lower but I had the bug to race a bit, I was still mindful of my HR and saving myself for the run.
BIKE Pace Break Down
1st 5 miles (16:51) 17.8 mph (HR=143)
2nd 5 miles (18:31) 16.2 mph (HR=142)
3rd 5 miles (17:47) 16.9 mph (HR=141)
4th 5 miles (17:10) 17.5 mph (HR=143)
5th 5 miles (15:58) 18.8 mph (HR=145)
6th 5 miles (16:45) 17.9 mph (HR=146)
7th 5 miles (17:49) 16.8 mph (HR=144)
8th 5 miles (17:54) 16.7 mph (HR=142) BATHROOM STOP
9th 5 miles (17:38) 17.0 mph (HR-144)
10th 5 miles (15:30) 19.3 mph (HR=147)
11th 5 miles (17:03) 17.6 mph (HR=146)
final mile= (4:30) 15.5 mph (HR=144)
13.1 mile Run (2:06:47)
Pace: 9:40/mile Age Group Rank: 56/143 Overall Rank: 1249/2606
Heart Rate Average: 149
I came off the bike feeling great! I did lose a few seconds in transition, I was almost out and forgot that I left my garmin on my bike, I ran to get it since that was my focus to help me maintain my heart rate. There was a hill within the first mile that got your heart rate going, and then one not long after that--those would be the only hills on the course, though it was a double loop run course, so we did the hills twice.
My target was to have a gel about every 30 minutes on the run, along with continuing my salt tablets. I sipped on Cytomax until mile 8 when I threw my bottle out and just ran. It was fairly hot and so I felt like I may need the extra electrolytes. I tried to have some cola during the run as an experiment, but it was fairly warm and way too carbonated for it to be okay for me. Not long after that, I did have one bathroom stop during mile 4, my stomach was not bad, but just a little uneasy, it ended up being a false alarm. I focused on my run cadence and just enjoying the course and people out there. It got a little warm out but it was tolerable. Many people on the race course helped passed the time. My coach said if I was feeling good after 8 miles, I could go ahead and finish strong, so I did and it felt great!
On the run, I was able to pass 12 people in my age group and 320 people total on the run.
Consistency was the key to this run, and I was thankful I was able to be fairly consistent the entire run, finishing with a negative split.
On the run, I was able to pass 12 people in my age group and 320 people total on the run.
Consistency was the key to this run, and I was thankful I was able to be fairly consistent the entire run, finishing with a negative split.
RUN Pace Break Down
Mile 1: 10:02 (HR=150)
Mile 2: 9:08 (HR=148)
Mile 3: 9:39 (HR=147)
Mile 4: 10:26 (HR=145) BATHROOM STOP
Mile 5: 9:52 (HR=146)
Mile 6: 9:56 (HR=146)
Mile 7: 9:59 (HR=146)
Mile 8: 9:57 (HR=146)
Mile 9: 9:43 (HR=147)
Mile 10: 9:45 (HR=147)
Mile 11: 9:50 (HR=150)
Mile 12: 8:51 (HR=155)
Mile 13: 8:46 (HR=159)
TRANSITION AND OTHER NOTES: They did have wet suit strippers that were right before transition, I utilized this, and they were awesome! The volunteers at this race too their role serious, and for that I was grateful. I chose to have my own sunscreen in transition (Spray bottle) and that was a great choice, I didn't feel like I wanted to be nastily slathered.
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