strokes. I make it easily to the shore. They strip my wetsuit, and I carry it to transition. I gulp the liquids, change my shoes and run to hop on my bike. I ride my bike, mile by mile with cadence ease, staying the course. Then I run the distance. Finally, I am running across the finish line at Ironman Wisconsin on Sunday evening September 10.
Here are my updated estimates for the Ironman Wisconsin...
Swim: 7 AM start. (I just learned there will be a 5 min by heat, so I may not start until 7:20, so my out of water might be 9 a.m. instead). The swim is 2.4 miles or 4224 yards. To make the cut off I must swim a 3:37/100 yard pace. My goal is to pace at 02:00/100yd in 1 1/2 hours. Out of the water no later than 8:45 AM.
Bike: 9:00 AM start. I have to complete the 112.2 miles by 5:30PM for the bike cut-off (13.43 mph for 8 hours). My goal is 7 1/2 hours, based on training I'm at 14 mph bike pace. To arrive in transition no later than 4:30-5:00 PM.
Run: 5:00 PM start. My goal is to run a 5 1/2-6 hour 26.2. The cut-off is a 14:53 min / mi pace.
Cross the Finish: When all goes well I will cross the finish line between 11:00 PM, depending on how nutrition works.
Estimates: - adjusted based on simulation
Race start: 7 AM-7:20 AM
Swim: est. 1-1/2 hr. 9:15 AM
T1: 10 min
Bike: 9:25 AM start. 14 mph pace. est. 7 1/2 hr. 4:30 PM
T2: 10 min
Run: 4:40 PM start. est. 5-1/2-6 hr. 11 PM
Cross the finish: 11 PM
See you at the finish line!
Train wisely, and injury free. Keep swimming, cycling and running.
🏊🚴🏻🙏🏻 🏃🏻♀️#cycle #bike #cyclist #running #healthylifestyle