Buffalo Springs Lake Ironman 70.3 - Triathlon1/2 Ironman

Having a good warmup really helped my swim start. I easily got into the swim groove and didn't have any of the breathing problems I sometimes have if I don't warmup. The entire swim was fairly physical with lots of bumping and punching going on. I used a trick my swim coach gave me - if someone moves toward you, bumps you or punches you, don't stop swimming, just lean into to them or move toward them. They will just about everytime stop and look up. It worked. I swam well, rounded the bouys fine, drafted when I could (which wasn't often enough). Overall a good swim. This is the second highest (66th percentile) I've ranked on the swim in all of my triathlon races.

Need more OW swim practice. My navigation was off at times. I keep pulling to the right.

I had been practicing leaving my shoes on the bike. I did that for this race. I hadn't considered how rough and full of gravel was the pavement in the transition area. This tore up my feet, both in T1 and T2. Then, when I tried to get on my bike I fell over the bike...yep, I looked like a complete newbie. Scrapped my knee and got a chain ring tatoo on my calf.

Put shoes on in the transition area. I could have run faster with my shoes on than trying to run bare foot on that pavement.

I had trouble getting into my shoes. Eventually got into them and headed up the hill right out of transition.

I took it easy the first 10 miles keeping my HR in low z2.

After 10 minutes I started drinking. My nutrition plan was 1 bottle of Perpetuem, 3 GU, 1 Cliff bar, 2 bottles of Nuun. I immediately noticed that my Podium Quest bottle was leaking from the top reservior. That's where I had the Nuun. Something must have happened to it when I fell in transition. After about a half hour, it was empty. So, reevaluate my plan. The weather was cool so maybe I can get by on one bottle of Nuun.

The weather was great - light winds, 80, low humidity, overcast for most of the ride. I was feeling good just riding along. I gradually increased the intensity over the 3 hours of riding. My Avg HR of 147 is the top of my z2; so part of the time was spent in z3.

On the ride I saw Bill and abqkid. Also saw Peggy, Bill's friend. She came flying by at one point. I locked onto her wheel (without drafting) and stayed with her until the last hill where she dropped me. That was fun. I negotiated the hills easily, even the descents.

Overall this was a good ride. I probably didn't have enough to drink, but the weather was cool and I felt fine.

Not much. Except maybe stick closer to my race plan. After a while I just rode how I felt like and didn't pay attention to the plan.

Flying dismount worked fine. But the gravel on the pavement took a chunk out of the ball of my foot! Shoes and hat on and running out of transition looking for a port-o-let. None in transition. I had to run across to the other side of the transition area, through the spectators to get to it. I had to go, there was no way I was going to run well without going. So, longish T2.

Not much.

I got into the run easily. During the first mile I saw Natasha cruising to a 1st place finish. She looked so smooth.

I ran well to the first hill. I took in something at every aid station. At the first I took 3 Endurolytes and water. I figured missing half that first bottle of Nuun on the bike might have put me behind on electrolytes. I walked the hills. After the first hill I started feeling 'gassey', lots of burping. I need to reevaluate my nutrition plan.

I saw Bill on the run. Didn't really notice any other BT'ers. I was too busy trying to figure out why I couldn't run faster. My legs just wouldn't turn over any faster and my HR stayed low at about 152. I really expected to run 9 - 9:30 pace. Not my greatest run.

Not sure. More bike training so my legs are fresher for the run.

Walked around drinking Gatorade, ate some watermelon. Then walked back to where my wife was standing. Saw Bill and Hannah run across the finish line. Cheered jkron in to the finish. He looked strong. Also watched trichic (kelly) come across the finish line. She looked great.


Training. I had a good swim and a decent bike. But my run suffered. I think I need more bike training.


This is a great event. Lots of support, great volunteers, well organzied. The Awards Banquet is fun. I really liked watching the AG'ers accepting their Kona slots. The female challenged athletes didn't have any entries, so those slots were allocated to other AGs. But, those new slots weren't announced until the awards banquet. Some of these ladies who finished 2nd or 3rd were so surprised when they got Kona slots. Then there was the winner in the 18-24 AG that turned down a Kona slot! The crowd couldn't believe it.

I'll be back next year.