Ironman 70.3 Kansas - Triathlon1/2 Ironman


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Lawrence, Kansas
United States
World Triathlon Corporation
Total Time = 4h 54m 11s
Overall Rank = 110/
Age Group = 25-29
Age Group Rank = 16/
Pre-race routine:

Wakeup at 4:15 ate Panera Bread Whole Grain Bagel, OJ, Protein Shake w/water, Gatorade, Salt Stick Cap, I'm not a caffeine person so no coffee or Red Bull.
Event warmup:

5 minutes of warmup jogging, I carry an extra pair of shoes for my warmup. I also do some foam rolling before I put on my wetsuit.
Swim
  • 35m 42s
  • 2112 yards
  • 01m 41s / 100 yards
Comments:

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.
What would you do differently?:

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.
Transition 1
  • 02m 19s
Comments:

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)!
What would you do differently?:

Not fix the race number belt. Unvelcro shoes.
Bike
  • 2h 42m 38s
  • 56 miles
  • 20.66 mile/hr
Comments:

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
What would you do differently?:

Maybee no Clif bars, I think it is causing stomach cramps on the run, but not 100% sure.
Transition 2
  • 00m 47s
Comments:

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.
What would you do differently?:

Nothing.
Run
  • 1h 32m 45s
  • 13.1 miles
  • 07m 05s  min/mile
Comments:

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!
What would you do differently?:

Push 4 seconds per mile faster, I would love a sub 7min average
Post race
Warm down:

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.

What limited your ability to perform faster:

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

Event comments:

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!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!




Last updated: 2011-06-16 12:00 AM
Swimming
00:35:42 | 2112 yards | 01m 41s / 100yards
Age Group: 18/
Overall: 157/
Performance: Average
Suit: Xterra Vortex Fullsuit
Course: Water was a little choppy this morning.
Start type: Wade Plus:
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Bad
Waves: Below average Navigation: Good
Rounding: Good
T1
Time: 02:19
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:42:38 | 56 miles | 20.66 mile/hr
Age Group: 18/
Overall: 164/
Performance: Below average
Wind: Some
Course: Mildly hilly, windy on the way back in.
Road: Smooth  Cadence: 95
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:47
Overall:
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:32:45 | 13.1 miles | 07m 05s  min/mile
Age Group: 16/
Overall: 110/
Performance: Good
Course: Flat with 2 hills, lots of winding roads.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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] 5