Racing in the heat: A tribute to Ironman 70.3 Rockford, Illinois

June 26, 2025

why racing is still fun for me in my 60’s

A few days have passed since Ironman’s first inaugural 70.3 IM race in Rockford, Illinois. My body still feels beat up – no surprise. An aging body heals more slowly, especially after pushing through mid 90’s heat, high humidity and 25+ mph winds. But even with all that, the experience was worth it.

I have competed in decades of tough events and including my share of hot races. Still, this triathlon (June 22^nd ’25) may have been the hottest yet. It reminded me of a sweltering Twin Cities Marathon I ran when my knees could still handle long training miles. That day, aid stations quickly ran short of water because every runner grabbed three cups at a time. This race, Ironman anticipated the challenges – and delivered.

Since the Rockford Ironman crew were well aware of the heat, wind and humidity giant Big Ass fans to a full-on cooling truck were rented. Every aid station offered lots of ice, back up ice, ice water and icy cold shreds of fabric; the racers were supported. Enthusiastic cheering by hundreds of ready-to-assist hard working volunteers added a lot of joy. I believe all racers felt heart-felt appreciation for those who helped.

6 Tried-and-True Heat Survival Tips for Triathlon Days

Over the years, I’ve learned some strategies that help when racing in extreme heat. These aren’t for the all-or-nothing types gunning for a podium at any cost. These are for the rest of us—driven but pragmatic—who want to finish strong, not fried.

1) Know the Aid station setup. Take time to review the number, spacing, and contents of each aid station. Know what’s available and how much extra you may need to bring based on the heat and your personal hydration rate.

2) Rethink nutrition and water. Understand that your body will absorb food differently when stressed by heat. Assume that food usually ingested on the bike, may be more difficult to eat in hot humid environments. Plan on consuming roughly 75% of your bike calories in liquid form. Most likely you will consume only liquids on the run. Research how many ounces of fluid and calories your body will need and absorb in hot conditions. Your answer will be unique as the information is based on your weight, size, fitness level, sweat rate, type of sweat, etc.

3) Clothing adjustments. Wear clothing that helps cool you in hot weather. Avoid dark colors. During the run, a hat or sweatband aids in cooling and managing perspiration. Socks may help prevent blisters in run or bike shoes. Trust me, a sopping pair of shoes or even socks can hurt your run. Gloves may be useful on a bike since sweaty hands often lose grip (even with aero bars) on rough roads or other challenging conditions.

4) Race by feel not by numbers. Manage your race according to the heat and how you feel. Pay attention to your body vs the digital output of a watch or bike computer. Extreme conditions offer good reasons to chuck pre-planned race expectations. Watching the computer as run or bike times sag can mentally bum you out. Mental despair reduces your drive or will and times can then really falter. Everyone is in this race together. Race through it according to your physical peaks and valleys and you may be pleasantly surprised on how well you do as compared to others racing in the same conditions.

5) Be clever, especially on the bike. Push on the downhills where wind is cooling and you can make up time. Dial it back on climbs to avoid overheating. Pour water over your head on the bike or run. Use cold towels when possible. If the body can stay working within a reasonable temperature you might manage heat better than your competitors.

6) Remember, “it’s just a race” 😊. Heat stroke isn’t worth a finish line. If you feel beyond what’s reasonable for your body, back off or stop. Race wisely so you can race again.

Why is racing still “fun” for me in my mid 60’s?

I race with friends and I race for the experience. Overall wins are long gone. I enjoy an age group win, but I am motivated by the challenge of maintaining a healthy, fit, functional body. Racing lets me eat chocolate, feel strong, stay mobile, and push my limits—within reason.

I race because I love stories. I love the soul-deep friendships formed through shared suffering, laughter, and triumph. These experiences fill my memory bank with moments that color life the way I like it.

Here’s what 2025 has brought so far:

Skiing the American Birkebeiner: Snow, sun, and celebration on a perfect winter day.
Hiking Rim-to-Rim-to-Rim in the Grand Canyon: My longest walk ever—and an unforgettable one, shared with good friends, sore muscles, and lots of snacks.
Riding the Borah Epic: I challenged my fear of rocks. I stayed upright (unlike last year!), didn’t flip over my handlebars, and picked my way through the Ojibwe trails. I'm good in my age group mostly because no one else wants bruises either—The post-race food and laughter make it all worth it. And the bike was good training for the Rockford Triathlon.
Rockford Triathlon: The race hurt. My knees ached. But I reconnected with longtime tri friends, devoured the best double cheeseburger of my life (extra ketchup, extra salt), and swam down the middle of the Rock River at sunrise. More enjoyment in odd ways.

Next up: Lutsen 99er MTB on the stunning North Shore of Minnesota. I’m ready for the beauty, the mosquitos, and the pie.

Living fully in this season of life means seeking challenge, embracing contrast, and filling your days with stories worth telling. Racing may look different in your 60s, but the joy, humor, and grit? So far, the never get old.