Ironman Kansas 70.3 - Triathlon1/2 Ironman

Need to work on my spotting while swimming, my hips sank too far every time I looked up.

Socks were hard to put on and I forgot to have a towel there. Did not test BG, but should have.

Test BG

Dropped chain once going up a hill, but was able to get it back on without getting off - just lost a ton of momentum. Had mild cramps about 20 miles in, upped cadence to ~105 for a few minutes and got out of the saddle to stretch a few time which seem to hold the cramps off in my right ham and left quad.

Nutrition - (~160g)
3 scoops of Perpetuem in 48oz h20
20oz water
24oz gateriad endurance
2 GUs (one Roc, one normal)

Tested at 1:12 and was way too high (est. VO2 max reduced by 20% this first hour), need to make sure site is working well morning of. Gave 1/2 of normal correction bolus and made sure I had two "emergency GUs". Did not test again, but felt better around 45 mile mark and BG was good at T1.

Need to pace the bike a little harder.

Need to bring a visor for T1 otherwise sock, shoes, three GUs, and race number is all I needed.

Drank at every mile and took in three GUs. Seemed like a lot of fuel, but it kept me going. Had excess background insulin from correction, but only dropped 10mg/dL during run with intake of ~100g.

Nutrition worked well, need a hat.

Walked for about 20 mins eating and went and stood in a shower for 10min.


Morning BG responded slowly to bolus 3 hours out, placed back-up site with small bolus to make sure enough insulin was in to prevent ketone formation. High BG on bike with 50% normal correction at 1:12, need to change site day before and make sure it is working well the morning of (it defenitely was not working properly the morning of so placed new site 30 min before swim without priming.) Basal of .25, but correction 1 hour into bike may mean I should use a basal of .3 or .35 during Wisconsin with same carb intake as this race for proper fuel metabolism. Will have to test out nutrition on a few brick workouts before.


I will be doing this race again, if not next year then sometime in the not too distant future. Of all the races I have done this was by far my favorite. The three hours on the bike seemed like a hour long training ride... it was so much fun to blast down the hills. The run could use some more shade but at least I got a good tan. Camping is definitely the way to go, and the people I met were all awesome!! (triathlon has an incredible community).