Ironman Kansas 70.3 - Triathlon


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Lawrence, Kansas
United States
81F / 27C
Precipitation
Total Time = 4h 32m 35s
Overall Rank = 46/2000
Age Group = 40-44
Age Group Rank = 4/256
Pre-race routine:

There is a larger story, one of gas, driving, Google Maps, etc., but it would require a lot of typing on my Blackberry and I have a feeling that Bridget (Freckle Face) will tell that part of the story. Anyway, we (Ryan, Alaina, Drew, Doug, Bridget, Lisa, Kelly and myself - Dave and Meg and Yams and his wife were close by too) camped out very close to the swim start. I heard Alaina and Ryan getting ready a little after 4 so I rolled out of my tent. I didn't think to pack my typical pre-race meal of a cinnamon and brown sugar pop tart, coffee and red bull and I was worried about nutrition so I stole one of alaina's bagels and inhaled it plain. I walked up to the showers and rinsed off then changed and walked back to camp.Kelly donated some powdered donuts and I scarfed down 4 of them then went and set up T2, stole a Gatorade from an Army booth at Athlete's Village and walked to T1 and prepared for my Epic Swim!
Event warmup:

No warm-up.
Swim
  • 39m 52s
  • 1931 meters
  • 02m 04s / 100 meters
Comments:

One of my best triathlon swims. A PR at the HIM distance. I am improving... slowly.

This was one of the first swims that I actually looked forward to. I wanted to break 40 minutes and I did. Pretty good navigation, I never tired and I was stoked when I got out of the water under 40.

Still all of the guys in the top 5 of my age group (besides me) were out of the water in less than 30 minutes, so I'm at a big disadvantage.
What would you do differently?:

Train
Transition 1
  • 02m 1s
Comments:

This was my first tri of the season. I did lose my bike for a few seconds and I fumbled with my Garmin, but not bad and not great... just ok.
What would you do differently?:

Mark my bike spot better
Bike
  • 2h 23m 59s
  • 56 miles
  • 23.34 mile/hr
Comments:

Considering the terrain of this course, my bike was excellent.It was hilly, there was some rain, some hail and a bit of wind and I surprised myself with a strong bike split averaging 23.3. I was also very pleased that I resisted the temptation of getting caught up in ego races with Yams and Tim Hola who both passed me on the bike. I rode my race and the rolling and continuous hills helped to keep my running sticks fresh. I did see a punk on a sweet bike... pretty "jazzy" and quite fast!
What would you do differently?:

Nothing
Transition 2
  • 01m 3s
Comments:

I turned too soon. had to run under the bike racks and through a mud puddle. I lost some time. Still a fairly quick transition
What would you do differently?:

Think
Run
  • 1h 25m 40s
  • 13.1 miles
  • 06m 32s  min/mile
Comments:

I killed this run. I had some major blisters, but hung tough. I really, wanted to crack 1:30 here (HIM PR was 1:33)... I got off to a good start and ripped a few 6:10s and then the hot spots started. I laced up a my shoes with a different style lacing system than usual and I went sock-less. By mile 3 I knew some big honking blisters were developing. I had them on the bottoms of both feet and on top of my toes, plus the laces rubbed the skin right off the tops of my feet. I wasn't sure how bad this was going to hinder my run but by mile 8 I was sure that I could get through the pain. When I cruised past mile 10 under 1:04 I was pretty stoked and new that I was going to have a nice run split so I just tried to maintain a steady pace. All of my splits were under 7 but one on the second hill which was 7:02 allowing me to hold a 6:32 pace and a 1:25:40 run!
What would you do differently?:

wear socks, go back to Yankz laces
Post race
Warm down:

Gloated

What limited your ability to perform faster:

The usual... I am a very slow swimmer. I came out of the water in 125th place in my age group.

Event comments:

What a great weekend. I had a blast camping and hanging with all of the BTers. The course was awesome and I qualified for Clearwater! I'm pretty excited about the whole thing.





Last updated: 2009-04-26 12:00 AM
Swimming
00:39:52 | 1931 meters | 02m 04s / 100meters
Age Group: 0/256
Overall: 0/2000
Performance: Good
Suit: Full
Course: Rectangle
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding:
T1
Time: 02:01
Performance:
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:23:59 | 56 miles | 23.34 mile/hr
Age Group: 0/256
Overall: 0/2000
Performance: Good
AVG HR 146
Wind: Some with gusts
Course: Hilly with Wind
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:03
Overall:
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:25:40 | 13.1 miles | 06m 32s  min/mile
Age Group: 0/256
Overall: 0/2000
Performance:
AvgHR 156
Course: Two loops with some hills on pavement
Keeping cool Good Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3