#511 – How To Race Ironman Wisconsin

Crushing Iron Triathlon Podcast

Mike Tarrolly

Ironman, Nutrition, Triathlon, Podcast, Fitness, Swimming, Training, Coaching, Health & Fitness

4.7 • 724 Ratings

🗓️ 8 September 2021

⏱️ 61 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

We have a ton of experience with, and love, Ironman Wisconsin. Today we go through the most important factors for you to have a solid race. We look at keys to race morning and being relaxed for the swim. How to handle the unique transition. We also break down the body-blow bike course from a strategy perspective. This is not a PR type of course and it’s best to be smart, be ready for rough roads, lots of turns and never ending climbs, and tons of spectators. The run course is challenging but fair. Lots of support. We’ll look at how to approach all the different sections.

Topics:

You can’t cheat this course
Wisconsin bike hills
In-race recovery
The course is as fair as they get
Body blows
The swim - RELAX
Wetsuits and breathing
Swimming in chop
Two loop course
T1 and running up the Helix
Use swim exit to get legs loose not gain time
Garbage bags to stay warm on bike
Gearing is the name of the game
Big chain drop course
The bike course is chess, not checkers
Cresting hills effectively
Using one hill to the next
Limiting your variability index
Keep average power and normalized power close
Bike spectators
Not a PR course
Don’t come out too hot on the run course
Just enough terrain changes
State street excitement
Camp Randall
The Run Path on Campus
Knowing where the 20 mile mark is
Just have fun
Love the hoodie weather

Transcript

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0:00.0	It's almost race day.
0:19.6	It's one of our favorite weeks of the year.
0:22.6	It's Ironman, Wisconsin.
0:25.1	The birth of the Creshing Iron podcast.
0:27.4	Today is September 8, 2021.
0:30.0	Welcome aboard, folks.
0:31.4	We are the Crushing Iron podcast.
0:33.7	And this is your info podcast, the 511.
0:37.3	Giving you the 511. Giving you the 511 today on all things, Iron Man, Wisconsin.
0:44.0	And it always transfers to every other Ironman.
0:47.0	It is.
0:47.6	Yeah, I mean, most people I'm gathering will listen to this and, you know, they'll search it and they'll pick up Iron Man Wisconsin.
0:53.1	We've done this recap before, but this but this is of course that you've done twice
0:57.6	right i've done once three times you know three times yeah and it is our i've
1:02.1	spectated it twice it is um it is it is one of our bread and butters and it's where this
1:06.7	podcast pretty much originated at least a journey to iron main Wisconsin so it is a is a race we
1:12.1	hold dear and close to our hearts um just even though it's just like our list of 12 dollar drive
1:17.4	for me today I clocked it yesterday just because I was curious and it clocks in just under 12
1:24.0	but with the way you drive I'm looking at it like yeah that, that's at least a 10, 15, 10, 20 drive.
1:30.1	If I wanted to make it, I can make it in 1015, 1020.
1:32.4	But you got a dog in tow usually, which you have to do a drop off, which causes extra time.
1:38.0	And you tend to be a 10 and 2 driver on the steering wheel and you make stops.
	...

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