Ironman 70.3 Kansas - Triathlon1/2 Ironman

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Lawrence, Kansas
United States
World Triathlon Corporation
Total Time = 4h 58m 24s
Overall Rank = 168/1200
Age Group = M25-29
Age Group Rank = 21/88
Pre-race routine:

Woke up at 4:30, ate a banana and a Cliff Bar and sipped some Gatorade. Thought I was getting to the race site plenty early (like others) but the line of cars to get in to the park was moving very slowly. I rode my bike down to T1 and got that set up, and jogged up to T2 and got that set up in plenty of time. They did push back the start 15 minutes though, as I did see a lot of people scrambling to get their transitions set up.
Event warmup:

Besides the jog up to T2 I just tried to stretch out and use the bathroom before I took off.
  • 34m 38s
  • 2112 yards
  • 01m 38s / 100 yards

With hardly any waves it made it easy to get in to a nice rhythm and breath efficiently. I've been working on my sighting and I think that helped too. Fastest HIM swim I've done and it wasn't without effort. Just tried to be efficient and make long strokes.
What would you do differently?:

Transition 1
  • 03m 9s

Had a long ways to run with my bike out of T2, but good transition.
What would you do differently?:

  • 2h 44m 5s
  • 56 miles
  • 20.48 mile/hr

I was the most concerned about my bike split for this race. I've put in a lot of time on the bike but my times haven't been as fast as I would like. I was hoping for sub 2:40 but can't really complain with a 2:44. As usual I flew up the hills and tried to coast down the hills. Passed a lot of people going up hills. Stopped at the final aid station at mile 45 to use the bathroom. Really didn't want to hold it until T2. Did good with my nutrition plan and had no cramping issues. 4 gels, 4 salt tabs, 3.5 bottles and a bonk breaker.
What would you do differently?:

Not sure. Some more bike training, although I've trained more on the bike this year than last year and was a little slower this year.
Transition 2
  • 02m 15s

I left my shoes on when I dismounted instead of taking them out like usual. I did this because I knew the grass in T2 was wet and didn't want to get my feet wet. I changed socks, which I like to do so I have nice dry socks for the run. Besides the socks and taking my shoes off it was a good T2.
  • 1h 34m 17s
  • 13.1 miles
  • 07m 12s  min/mile

My goal was to break 5:00 or at least try to beat my PR of 5:09. After the bike I didn't think I had a chance at sub 5:00 but if I could put together a good run, I could PR. My right foot has been bugging me a little and got a little sore on the bike. Wasn't sure how it would hold up on the run.

I started out feeling good but the foot was sore right away. It held on OK during the first lap and then actually felt pretty good the 2nd lap. I wasn't going to push it if it started to hurt too much. I don't run with a watch so I was very surprised by my 1:34.

The run hurt, but I kept pushing at a solid pace I thought I could hold and just tried to embrace the suck and count down the miles to the finish. Was ecstatic when I found out how fast I had run and broke the 5 hour mark for the first time.

Part of the faster run time than last year is I didn't walk as much in the aid stations. I got a drink, and quickly started running again instead of taking my time.
What would you do differently?:

Post race
Warm down:

Just rested and put some ice on my hamstrings

Event comments:

WTC always puts on an amazing race and this was no exception. I was extremely happy with my performance and how the day went. Was pretty exhausted afterwards but wasn't de-hydrated. I've really got my nutrition dialed in I think.

Last updated: 2013-12-22 12:00 AM
00:34:38 | 2112 yards | 01m 38s / 100yards
Age Group: 29/88
Overall: 273/1200
Performance: Good
Course: Out and back, counter clockwise
Start type: Deep Water Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Remainder:
Breathing: Good Drafting: Average
Waves: Navigation:
Time: 03:09
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed: Good
02:44:05 | 56 miles | 20.48 mile/hr
Age Group: 28/88
Overall: 0/1200
Performance: Average
Wind: Little
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Good
Race pace: Drinks:
Time: 02:15
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:34:17 | 13.1 miles | 07m 12s  min/mile
Age Group: 11/88
Overall: 90/1200
Performance: Good
Course: Double loop with out and backs
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5