Ironman 70.3 Kansas - Triathlon1/2 Ironman

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Lawrence, Kansas
United States
World Triathlon Corporation
95F / 35C
Total Time = 5h 51m 5s
Overall Rank = 377/1506
Age Group = M 45-49
Age Group Rank = 32/134
Pre-race routine:

Got up at 4, ate two bananas, yogurt with granola, naked smoothie, Nuun water. Drove to site at opening time and got good parking spot. Set up quick. Bike was night before and headed down 1/2 mile walk to Swim start/T1 area. Three visits to bathroom, which went pretty well.
Event warmup:

The walk down the hill, mostly. Tried to stretch a bit but there was no swimming in the area before the race.
  • 48m 20s
  • 2112 yards
  • 02m 17s / 100 yards

30 mph wind with waves coming in at about 10 oclock to start then straight into it at turn, much better coming home. Had some cramping in the right calf near the end which caused some concern but i tried to relax the legs and just use arms and it didn't progress to full on cramp.
What would you do differently?:

Maybe try to bilateral breath but without the suit, I was concerned about doing it. No suit and the waves slowed me down but I was fairly happy with sighting and going straight. My watch said I swam 1.3 miles, which is closer to goal than the last open water.
Transition 1
  • 03m 21s

struggling with shoe entry with my road shoes. They're good shoes, but I'm buying tri shoes. I put on socks as I knew I'd need them on the run and figured if I'm going to have socks may as well have them the whole time. They were running socks which should be fine but didn't seem to work with those shoes as I got blisters on both feet which caused trouble during the run. That's a problem.
What would you do differently?:

Get better shoes.
  • 2h 57m 8s
  • 56 miles
  • 18.97 mile/hr

The wind was pretty tough, cross, head, tail, we had it all because of the nature of the course. I think it was south southeast and strong, 30 mph with 40 gusts. I didn't come out too strong, felt like I saved energy, took advantage of tail winds and downhills and tried to be steady other times. Lot of time in the aeros, but i was also happy to have the drops in the crosswinds. Three gels, one and a half power bars, probably two total bottles of gatorade.
What would you do differently?:

Not much. I took water and gatorade at every stop, kept the gatorade in the cage and pulled in as much water as was comfortable before the end of the feed zone and chucked the bottle. Started with two nuun bottles and actually ended up with some left. 19 average is acceptable considering the course and conditions.
Transition 2
  • 03m 3s

took time to put on sun screen, necessary evil, had to do it. Otherwise went fine.
What would you do differently?:

Maybe could have run a little faster with bike but not terrible.
  • 1h 59m 13s
  • 13.1 miles
  • 09m 06s  min/mile

Keeping cool was difficult. Poured ice down my back every station, took water every station and some powerade but not much. Ate a package of shot blocks two portions at a time through the race.
What would you do differently?:

I could have pushed harder at the beginning. Tried to maintain 9s but that was hard. I was all over the place. Just wasn't sure how I would hold up in the heat. In the end, I was decent, hurting but OK. I had another gear that I didn't use. I knew I'd break 6 hours if I ran 9s so that's what I got in my head. The worst thing was a rolled an ankle at mile 12. Thought I might be done right there but it didn't pop and I was mostly OK. Little sore but not injured. I would not roll my ankle at mile 12.
Post race
Warm down:

Walking, drinking water and sitting under a tent. Tried to stretch just a little. Then two little jugs of chocolate milk and some potato chips.

What limited your ability to perform faster:

The heat. I hadn't done any hot training, not like that anyway and I knew it was going to take it out of me so I was just managing the conditions, which I did, but it cost me time.

Event comments:

I didn't like the two transitions, but I guess that's the only way to do it there. My wife tells me there weren't enough garbage cans but other than that, seemed like enough services. Great aid stations along the way and a pretty nice atmosphere in the campground with people spraying water from their campsites and such. There is a LOT of walking you have to do to set up and after. That kind of sucks, but again, not much that can be done because of the space I guess.

Last updated: 2012-01-09 12:00 AM
00:48:20 | 2112 yards | 02m 17s / 100yards
Age Group: 55/134
Overall: 744/1506
Performance: Average
Suit: Rocket Science tri suit
Course: Long rectangle, bouys on left, which was good.
Start type: Deep Water Plus: Waves
Water temp: 77F / 25C Current: High
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Bad
Waves: Below average Navigation: Average
Rounding: Below average
Time: 03:21
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
02:57:08 | 56 miles | 18.97 mile/hr
Age Group: 41/134
Overall: 472/1506
Performance: Good
1 17:16.2 5.00 17.4 2 15:39.5 5.00 19.2 3 15:23.5 5.00 19.5 4 17:01.3 5.00 17.6 5 17:08.2 5.00 17.5 6 14:05.0 5.00 21.3 7 15:29.8 5.00 19.4 8 21:15.6 5.00 14.1 9 13:17.1 5.00 22.6 10 15:11.4 5.00 19.7 11 13:56.7 5.00 21.5 12 1:04.3 0.29 16.1
Wind: Strong with gusts
Course: Kind of wove all over, lots of turns and hills.
Road: Smooth Dry Cadence: 91
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:03
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:59:13 | 13.1 miles | 09m 06s  min/mile
Age Group: 32/134
Overall: 377/1506
Performance: Average
1 9:12.7 1.00 9:13 2 8:38.6 1.00 8:39 3 9:44.7 1.00 9:45 4 9:17.1 1.00 9:17 5 8:52.1 1.00 8:52 6 9:00.1 1.00 9:00 7 9:32.9 1.00 9:33 8 9:18.0 1.00 9:18 9 9:56.9 1.00 9:57 10 10:01.8 1.00 10:02 11 9:30.7 1.00 9:31 12 9:00.0 1.00 9:00 13 7:24.7 0.82 8:59
Course: two lapper weaving around campground with one big freaking hill back down to water, twice.
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
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4