Ironman 70.3 Kansas - Triathlon1/2 Ironman

I started on the far outside and took a wide path to the turnaround point. Last year I got stuck behind a ton of people and had to pass alot. However, this didn't allow for much drafting this year. I still improved by about 3 minutes over last year despite the conditions! Little tip for a wade start, start to get your body horizontal in the water when theys say on your mark, it makes your start much faster and you get a meter or 2 ahead of the flailing arms and legs.

Push harder at the turnaround point. This is where the waves were coming head on. Taking this point easy probably cost me a minute in itself.

Okay, this was the EXACT same transition time as last year. Darn! This is even with a few new wetsuit tricks. #1 pulling my cap and goggles through the sleeve and leaving them in there so I don't have to fumble with them in transition. #2 pulling my foot out of the wetsuit. Watch http://www.youtube.com/watch?v=brHcsqKM_moit will improve your transition guaranteed! So the bad part happened when I tried a new trick of stepping into my race number belt as opposed to clipping it. I figured it would save time, but the number ripped from one of the sides. I then had to re string it through one of the other holes. In hindsight I should have just let the race number flap in the wind. I also forgot to unvelcro my shoes so that took a few seconds as well(Mad the same mistake last year)!

Not fix the race number belt. Unvelcro shoes.

I feel like the bike is my weakness. Particullarly on hilly courses since I consider myself heavy at 172 lbs. compared to the other athletes at the top of my age group. I held back a little from last year (about 1 minute slower this year) because I cramped pretty bad on the inside of my legs at about mile 42. Ate 3 mini clif bars, 1 GU, 1 Powergel, 2 servings of regular gatorade, and 4 bottles of water. Peed on myself twice, but wanted to make sure I was hydrated and the lack of heat reduced my sweating so a lot of it went to my bladder. I probably could have pushed a little harder

Maybee no Clif bars, I think it is causing stomach cramps on the run, but not 100% sure.

Best transition I've ever had at a 1/2 IM distance. Parked my bike, slid my shoes on and grabbed my hat and NEW race number belt that had 4 gu's on it, and Amphipod 12 oz bottle. I always put my hat and number belt on while I'm running to save time.

Nothing.

Great run, 5 minutes improved from last year. I carried a small handheld water bottle this year to improve time at aid stations and reduce water spillage. I grab 2 cups of water per station and dump them in the bottle. I eat 1 GU every 2-3 miles. I had cramps high up in my abdominal area so I rolled up my jersey and threw ice in it so it could sit right where the cramping was. It eventually went away and I was fine by mile 7. The cool temps were great for running!

Push 4 seconds per mile faster, I would love a sub 7min average

Some light stretching, 2 IM Performs (Delicious!), Orange, Granola bar, and an extremely too large of a meal at Famous Daves. oh, and a trip to Orange Leaf in Lawrence for a great frozen yogurt. I highly suggest this place after a race.


I need to work the bike harder on hills in training!


This is my favorite race, however they need to figure out the water stations on the bike. DO NOT GIVE OUT WATER BOTTLES THAT HAVE NO CAPS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!