For the second year in a row Ironman has run the 70.3 on Saturday, followed by the 140.6 on Sunday. In 2022, I was a week away from my 100 mile Marji run, so didn’t compete, but decided to build my 2023 race calendar around the big weekend when I knew it was happening again, and, was kind of, easily, talked into it.
It really seemed like a fun challenge, take the races a little slower, enjoy my time out there and find the points where you need to dig deep to keep it moving. Plus a couple of my Ultraman Ohana were going to be racing too, Elsa and Ted! Who both did 2022, what kind of crazy family is this?
PREPARATION
Initially going into this year, Ironman wasn’t the big focus. It was going to be attempting another 100 run in June, then racing just the full in September off that huge running base. In February that all changed when I found I was going to need to take some time off of running. Little did I know, that time from running would last almost up to September, with just a single 20+ mile run for the Wausau Marathon.
Since I couldn’t run as much, I focused on the bike, but more so, I focused on not missing life this training block. Over the past few years, my prioritization has been being prepared for race day. After missing my goals for the year right away, it seemed like a good time for a pivot. So I got my plan together, and stuck to it where I could, but didn’t force it where I couldn’t. I still enjoyed family time, camping with friends and short vacations, without fretting on cutting runs or rides short, or skipping swims altogether.
Alright, so that’s all just to preface the fact that I wasn’t setting my goals quite so ambitiously this time around. Knowing there’d be a 1/2 the day before a full, pacing was going to be the key to not only finishing, but attempting to do so in a time I would be happy with, preferably faster than my first Ironman in Madison, at 11:53. Ultimately, I had the pipe dream of beating every single element of that first Ironman, the swim, bike, run and transitions, the day after a 70.3 cause its good to have big goals.
So, lets get into the nuts and bolts of it. Skip ahead if this is rather boring….
The prioritization was the bike pacing, as the swim wasn’t going to be affected much either way, and the run I’ve typically done more by feel than by a set pace. The bike though, there’s a number staring me in the face the entire ride, WATTS. Over the summer, the training plan was executed well on several long rides, and I knew that I could ride about 80% FTP or 1 hour maximum power output, for 6+ hours. So, 220W FTP @ 80% = ~175W. That’s a rather ambitious target when you need to run a full marathon directly afterwards, and typically I’d suggest about 70% FTP, so 155W target for race day.
The plan was to stick just below that for day one, biking easy, should feel like I didn’t ride at all by the end, and hold back on the run. Simple. Day two, let it rip on the second half if there was something left, then run it out on feel, doing the best I could. Just hold on to that target strategy for a bit, it’ll come around again soon.
DAY 0
All packed up on Friday morning, and hit the road early to get to registration. There’s a ton of things to remember for triathlon, so making a list really does help to not leave an item behind. Additionally, I needed to essentially pack for 2 races, having an almost completely different kit for day 2, only the bike, bike shoes and helmet/glasses remained the same.
Arriving in Madison, it only took a couple minutes to run into some friends, so good seeing a bunch of friendly faces, the longer you do this, the more there seem to be, like anything I suppose, but a giant boost nonetheless. Right away I ran into Alan S. from Wausau and also doing the double, he gave me a great tip on skipping the registration line, as I needed to head directly to the Special Services counter instead. Short bit later, after a little filming and some laughs, I was up at Ryan’s hotel room getting the bike ready for racking, then off to meet Jess for short little wetsuit-less swim to test the waters, something I’d highly recommend to anyone doing a triathlon. Going without the wetsuit really lets your vulnerability out before the race starts, making for a more enjoyable swim.
Then it was off to mom’s house, just 30 minutes away, for packing up all of the 140.6 drop bags and getting my transition bag set for the 70.3. Can’t stress this enough, it was super helpful to have duplicates of everything so I didn’t have to worry about trying to swap all of the gear directly after completing a 70.3, but I could just grab a bag, toss in a few bike things, and be ready to drop off those bags.
Day 1 – 70.3
Beautiful morning for a race! Couldn’t ask for any better weather, smooth waters and mild temperatures, it was going to be a good day!
I met up with Dave at the swim start, sadly I didn’t have enough time to get into the water before the race started, but that didn’t prove to be an issue. I had never felt as calm as I did before the start of triathlon. The nerves just weren’t there. I was talking with people in line and just having a good time slowly walking to the start, then doot doot doot go, walk on in and start splashing. Smooth and simple.
I remember trying to count out the buoys, knowing I’d be passing them by again the next day, twice. Making the final turn and heading back, I kept in mind not just the days’ event, but what tomorrow would bring as well. Keeping it at a comfortable pace, the swim seemed to end before I was even ready to be done with it.
Out of the water, on to the bike, and the rough, rough Madison roads. I took the pacing easy, 150w was the target on the day, no spikes over 200w, even on the climbs. Resulting in getting passed, a lot. I had a pretty good swim, and there were a lot of people behind me, well, not for long, as the strong bikers kept me humble. The word of the day became patience. I was in a race, but not racing those that were passing me, my race didn’t start until 1/2 way through the bike the next day. I was pretty good though, kept the ego in check, had a few good conversations and tried to encourage those around me.
Closing out the final bit on the bike I started to develop a massive headache, the constant pounding of the rough road while on the aero bars was taking it’s toll on my shoulders and neck. There was some good news though, running always took care of my riding headaches, no idea why, but it’s always worked out that way. So, off to the run, and to hopefully start feeling better!
It was starting to get a bit warm, and ice in the hat every few aid stations was needed, but the route was pretty flat and I kept on rolling. My ankle, that had forced me out of the 100 this year was cooperating and felt great.
While on the run, I was feeling better every mile. Talking a bit to those around me, I caught myself speeding up to stay in range occasionally, and having to force the pace back down. The race mentality started to creep in, as I was passing people now. Usually I run well off the bike and Saturday I had to hold it back, the real race was yet to come.
As the finish line approached, I was still feeling good, but the day had certainly left a bit of an impact, feeling a bit tired, but good. Even the headache was in the past now. However, pacing was not done as well, the overall time wasn’t too impressive with an 8:30 average, but the 139bpm heart rate was about 10-15 higher than it should have been. I didn’t calculate for the heat very well, and my body was working harder for it.
Finished up the day by heading to the car for my 140.6 gear bags, slamming a bottle of water and a Gatorade then heading back to the race site to drop off the bags and move my bike from the 70.3 transition parking lot up a level to the 140.6 transition parking lot. Just another mile or two of walking, no biggie! Back home to mom’s for a shower, some food, collage football and an Athletic Brewing pilsner.
Day 2 – 140.6
After a surprisingly good nights’ sleep, it was back down to the Monona Terrace for the main event. I picked up my friend Chad on the way, as he was going to park the car for me and meet me down at the swim start, as he knows lots of folks competing, he was all over the course all day long.
Meetup went great, until I got out of the car without my wetsuit or any swim gear. I started walking towards the special needs bag drop and was wondering why everyone had a big bag with them… and I didn’t. Damn it! On the phone quick to give him a call, and I see him driving by right in front of me, so I go yelling and chasing him down the block. Whew, ok, got my gear, see you later buddy. Only as he drives off the second time, do I realize the key for my Jeep is still in my pocket! Thankfully, he’s close enough to hear my yelling this time, what a shit show of a start from two people with a lot of experience, guess I had a few more nerves than I thought I had.
Found some more Wausau folks at the terrace before changing into the wetsuit and getting in the packed corral for swim start. Somehow, I managed to find Ryan and Ashely and we were all able to hit the water almost exactly at the same time!
The swim was super smooth once again. Felt incredibly calm going into the water, and just kept a steady pace, targeted right at each buoy the whole way through. I knew I was swimming straight when I actually ran into one of them. A few times, there was contact with others, but overall, this was the cleanest swim I’ve had at an ironman event. Felt just fantastic coming out and heading up the helix towards transition 1.
Transitions are different from the half to the full. During the half, everything happens at one location, where you rack the bike. You have a bag there with all your gear and swap out what you need. During the full, you have the afore mentioned gear bags, one for both t-1 and t-2. As you come inside at the terrace, you run into a big room and shout out your number, a volunteer hands you your bag, and you head to the guys or ladies changing area. The bike gear comes out of the bag, and the wet stuff goes in, to be sealed and retrieved once the race is completed. Then it’s off the bike, hopefully with some food in hand from the gear bag, and out onto the course. There’s a lot of walking in these transition areas, so it’s a good time to get some food in along the way.
Once onto the bike, I was feeling great, a bit of apprehension about another possible headache creeping in, but I set out at a pretty confident pace. Early on in the course we ride through a parking lot for a convention center, where there’s some pretty big bumps, and of course a lot of bottles are already on the ground. I saw one a bit late and swerved to have my front wheel miss it, but the rear rode right up and over it, cause a few inches of air time on the rear wheel only 2 miles into a 112 mile ride. Amazingly I was able to save it an not tip over, crashing that early, let alone at all, wasn’t part of the day’s strategy.
As the day wore on, the heat begin to play a role in the race once again. It’s rather hard to notice it on the bike, with all the wind, until you stop and realize just how much you’re sweating. Having raced the day before, I was very aware of just how much I’d need to be taking in on the bike. Every other aid station was a refill on water, and after the first trip through the 3 sisters/witches/bitches (whatever they’re calling them now, if you know the course, you know the spot) where I lost a bottle, for the first time on my new stupidly expensive gorilla rear cages, on a downhill of all things, while in a pack, and thankfully somehow nobody behind me hit it! Whew, ok, So, bottle was lost… and I needed to start taking in Gatorade bottles as well, they have disposable ones at the aid station that slot in like a typical water bottle.
There was one moment of pride though, where I was cruising through an aid station that was just off a hill, slowing from mid 20’s to mid teens to snag a water bottle, splash my shoulders, fill my front torpedo bottle, chuck it just in time to grab a new Gatorade bottle. This all occurs in about 30 seconds, and a guy rides up behind me just after that, while I’m attempting to stuff the Gatorade bottle into my jersey so I can switch from my right to left hand and slot it in the empty cage behind me. He says “that was the smoothest aid station I’ve ever seen.” Upon hearing this and looking up to say thank you, the Gatorade bottle falls out from my jersey to the ground, well outside the last trash can location. Felt like a fool after that one.
Easily the best part of this course is the climb on Mid Town Road. Not because the climb is fun, but the entire climb there are spectators around you, cheering on everybody. On my second trip up I had a guy running with me the whole way, shouting to keep going, he was even running backwards, never met him before, but he was giving me all of his energy, just an incredible experience.
My first Ironman I distinctly remember doing that climb the second time. I was hurting, Chad ran up with me, saying he understood, (clearly he did, he’d done a lot more than that before), but that shared moment instilled the spirit to dig deeper, to find what was left and push hard to the bike finish line. No one passed me from that point on that day. This year, that memory was crystalized, and while my body was suffering, feeling the fatigue of 90 miles and 70.3 the day before, I went into that climb with a smile, and the driving spirit that no one was going to pass me on the bike any longer. 22 miles to the bike finish, nutrition was good, hydration was good, legs were within an acceptable level of stress, time to go to work and see about hitting some goals.
Back to transition, and though the ride was rough again, I was actually feeling quite good. I was in great spirits, enjoying the day and the last hour of pushing to get back to the terrace. Off the bike and onto transition. Just knock out a little marathon and this race would be done! As I started into the run, the legs were not wanting to turn over. This wasn’t too unexpected, usually the first mile or so is pretty rough, but then muscle memory or something kind of kicks in and it all seems to smooth out. Well, that wasn’t happening.
The miles ticked by, slowly as I was doing a bit of a run walk strategy. I’d go for a mile or so, until my system seemed to be taxed a bit too much, then would walk an aid station, or small hill or something, attempting to bring that heart rate back down. The legs weren’t causing the issues at first, but my system just seemed to not be able to cope. I was dumping ice in the kit and in my hat once again, trying to cool off, but the only thing that really helped was walking. At this point though, all you can do is press forward, make it to that finish one way or another.
Getting close to finishing the first loop, around mile 11. I came across the lead female, she was heading in on her final 2ish miles and we were kind of at the same pace. I fell in line next to her and we chatted for about a mile or so until hitting another aid station I walked through, and she disappeared off towards the finish line. Quite fun to share that though, especially as there’s a bike following her, and all the oncoming runners are cheering her on! Pretty neat experience to just be adjacent to that. Becca Kawaoka went on to win in just over 10 hours.
Well, I still had another 13+ miles to go however, so back out on to loop 2. Running out and away from the finish line is always discouraging, but I took something Becca mentioned to heart, it was a chance to say goodbye to the mile markers you saw on the first loop. Won’t see you again mile 2 marker, or you mile 4 marker, I’m heading to the finish and won’t be coming around again.
Thankfully, mustering up positive thoughts was getting me through the run/walk progression, as this was really starting to get difficult. Making sure I made it to the second half of the run before any caffeine, I was really hoping for that extra boost of energy now. It was getting harder and harder to get back into that running form. The pace, while running, was still good, but holding it was becoming increasingly difficult. At this point I was starting to realize just what damage day one had done. The reserves just weren’t there. Every training block leads to a taper period, to build a huge glycogen store in the body for race day. When stacking race days, even a slow feeling pace is degrading that store, and at this point, I was running on empty.
Hitting the back side of State Street on the final loop, with 7ish to go, I caught up to my buddy Ryan, the one I started right next to in the swim. I knew the only way that was going to happen with the run I was having, is that he was having a very rough day. Sadly I caught up with him, and we walked together for a 1/2 mile or so, he was in good spirits but hurting, and try as I might, he didn’t have it in him to join my run/walk, he was on his own pacing now, and I’d see him at the finish.
Pressing on, that final out and back at picnic point, and knowing it’s a direct shot back to the finish at that point, no more out and backs or loops. Dig deep, don’t cramp, and get it done. At this point I knew my dream goal wasn’t going to happen. I’d need a sub 8 minute mile to achieve it, and while I had already had a faster swim, t1, bike and t2 than back in 2019, the run was so far off, the overall time was going to be over 11 minutes slower.
Still… a great effort throughout. I’m proud of pushing the limits on the other disciplines, and knowing the struggles of running for the year, it was unsurprising that I couldn’t replicate the 2019 run, I’m actually not sure how I managed that the first time around!
Closing the final 2 miles, the 1,000 yard stare took me, as it has on every Iron distance triathlon. Mental and physical fatigue stack up to make the only recollection of reality be the willing of the finish line to come into sight. These are the moments that make the training, the long race day and all of the sacrifices all worth it. In this moment there is no ego, no pressure, nothing exists except the moment that you’re existing in. It becomes simple, difficult, but simple. Just one more step, followed by another, that’s all there is to the world. With everything being lost, you find yourself. Find the will to take that next step, because that’s all there is to do. In this place, you’re stripped bare and to continue forward is to pass through the crucible of finding your own strength and proving to yourself that you are capable of so much more than you could ever imagine.
It truly is hard to capture these moments in text, or photo, or video. They need to be lived, experienced first hand. But, this is the best I can do to attempt to convey why I do these things, and why I feel others do them with me.
So, perhaps you’re now thinking of doing a couple big races in a couple of days. I hope so at least, and to that I say, DO IT!
This was such an amazing experience. I went in with the plan of first having fun and taking in absolutely every moment. To that end, it was wildly successful. It was so much fun competing with the others doing the double race and getting to know new people. I can not overstate just how incredible the endurance athlete community is! And to all those I was racing with on Saturday or Sunday, it was so cool to see them all having a great time on the course, pushing themselves to the limit. Finding that spot, right where it all becomes worth it. If you know you know, if you don’t, sign up and find it!
My secondary goal of beating my 2019 times, well, I got most of the individual ones… so I’m calling that mostly a win.
As a special surprise bonus, Ironman sent over this custom award a few weeks after the race!! No idea this would be part of the event going in, so it was a really nice surprise. Really nice way to remember the weekend!
Rob Hoehn 
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