Ironman 70.3 Kansas - Triathlon1/2 Ironman

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Lawrence, Kansas
United States
World Triathlon Corporation
94F / 34C
Total Time = 6h 36m 3s
Overall Rank = 516/809
Age Group = M30-34
Age Group Rank = 91/142
Pre-race routine:

I camped out so I got up at 415, ate a Powerbar drank water and walked over and setup T2. While I was in T2 they announced the swim would not be wetsuit legal, which was the big question I had for the morning. I went back to the car and got my swim/T1 bag and jogged the 1/2 mile to the Start. Set up T1 and then got out as they closed it at 6:15. I then stood around stretching until 7:20 when it was time to get in the water. I also ate a gel at 7:00
Event warmup:

I jogged 1/2 a mile and did some stretching.
  • 46m 1s
  • 2112 yards
  • 02m 11s / 100 yards

Swim was pretty choppy and barely not wetsuit legal. I heard there was a 20 - 30 mph crosswind by the time my wave started. I have done this swim distance both in the pool and open water many times and was expecting to swim a 33 (best) to 37 (worst). The swim out was ok, I dealt with the waves best I could but kept having to adjust course as the wind was pushing me away from the course. After the first turn we were swimming straight into the wind and hitting the waves head on. After the second turn the wind was really whipping up and I lost sight of the next buoy and ended up swimming toward the center of the course with a bunch of other swimmers. Finally got back on course and finished though it was rough.
What would you do differently?:

Not sure what went wrong for me here other than the wind and chop making it rough and slow. Maybe better drafting, I only drafted for around 500 meters.
Transition 1
  • 03m 25s

Decent transition. I was pissed about my swim time. Took a little to get to my bike and a bit the run it out of the long skinny transition area, which accounts for probably 2 minutes of T1 time. Also took the extra 10 seconds to stuff all of my swim stuff into my transition bag to be transported to the finish for me.
What would you do differently?:

Not much really.
  • 3h 18m 43s
  • 56 miles
  • 16.91 mile/hr

The wind was killer with heavy cross and head winds at times. The bike went pretty well until mile 42. The aid stations went smoothly. I passed many people lumbering up the hills. I felt comfortable thought I was doing well. I was following my nutrition plan to a T and felt good. At mile 42 I realized I had a slow leak in my front tire. I stopped and thought I could add some air to get me back to T2. As soon as I started to bleed in the CO2, the tube blew out. I popped the tube out and tore half my thumb nail off while doing so. Checked for sharp things in the tire, put my spare tube in and used my second CO2. Total time burned... 5 minutes. Started rolling again and made it 100 yards and the tube blew out. There just happened to be an official truck going by and he stopped to help. I inspected my tire and found a dime sized chunk missing. I patched my tire with an empty GU packet, got a new tube from the truck,and the guy pumped my tire up. Total time wasted... 7 minutes. After I got going again I finished the bike at a comfortable pace.
What would you do differently?:

Flats happen... but I should have checked my tire better after the first flat. I also should have eaten more... read on.
Transition 2
  • 03m 20s

T2 went well other than I ran into the wrong isle and had to go around which slowed me down. I took a little time to spray myself down with sunscreen. When I looked at my total elapsed time I knew I would need to come close to a PR on the run to make my goal.
  • 2h 24m 41s
  • 13.1 miles
  • 11m 02s  min/mile

This is where I fell apart. It was 90 degrees when I started the run. My first mile was 8:39, 2nd was 9:39, 3rd mile was 13:12. I hit the wall and was bonking. I walked into an aid station and started eating whatever they had. My planned GU at that moment tasted like the worst thing in the world. I started shoving ice down my shirt and slowly run/walking to avoid my muscles cramping up. I slowly started to come back and felt a little better by mile 8. While running through the campground, there were people spraying runners down with hoses which was heaven. Unfortunately one of them was not paying attention and sprayed my foot which filled my shoe with water around mile 4, I did not want to stop for fear of cramping up. I ended up running around 11 minute miles. I was not going to quit.
What would you do differently?:

I would train better for the heat which I was not ready for. Even though I followed my nutrition plan to a T, it was not enough by the time I hit the run. I should have eaten more pre-race and on the bike.
Post race
Warm down:

Not much... ate some food and sat there feeling pretty good I had finished.

What limited your ability to perform faster:

The heat and strong winds really got to me in this race. The run frankly broke me, the bad run was pretty demoralizing. By the end I was very dehydrated.

Event comments:

The conditions in KS this time of the year can make for a really tough race. But the organization was wonderful. I would do it again with better training.

Last updated: 2012-05-06 12:00 AM
00:46:01 | 2112 yards | 02m 11s / 100yards
Age Group: 76/142
Overall: 0/809
Performance: Below average
Actual distance I swam - 1.34 mi
Suit: none
Course: Out and back rectangle
Start type: Deep Water Plus: Waves
Water temp: 77F / 25C Current: High
200M Perf. Good Remainder: Below average
Breathing: Good Drafting: Average
Waves: Below average Navigation: Bad
Rounding: Average
Time: 03:25
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
03:18:43 | 56 miles | 16.91 mile/hr
Age Group: 91/142
Overall: 0/809
Performance: Average
Max speed 39.4 mph Avg moving speed 17.9 mph Avg HR 156 bpm
Wind: Strong with gusts
Course: The course is a cross with many hills, few turns, and not too many flat parts.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:20
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
02:24:41 | 13.1 miles | 11m 02s  min/mile
Age Group: 89/142
Overall: 0/809
Performance: Bad
Avg HR - 162
Course: Fairly flat double loop with one hill. Mostly in the sun with very little shade. All on paved road or paved trail.
Keeping cool Bad Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 3