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Ironman Kansas 70.3 - Triathlon1/2 Ironman

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Lawrence, Kansas
United States
82F / 28C
Total Time = 5h 41m 37s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Dropped my bike off the day prior to the race. That made race morning easier.
Event warmup:

checked equipment; got in the water for a little stretching and warmup.
  • 48m 31s
  • 2000 meters
  • 02m 26s / 100 meters

I felt good throughout the swim - I thought my time was going to be better than it was. The water was a nice temperature and fairly smooth. Good solid swim for me.
What would you do differently?:

I probably need to get closer to the buoys and cut some of the added distance out. I don't like being in a big crowd of swimmers, so adding some extra distance by swimming a bit away from the buoys is the price I pay for being relaxed throughout the swim.
Transition 1
  • 04m 43s

This thing is going to take me well over five hours...I don't rush myself through the transitions.
What would you do differently?:

  • 3h 28m 51s
  • 56 miles
  • 16.09 mile/hr

I kept my HR below 160 throughout the bike. This kept me a little slower than I could go, but I wanted to have some energy left for the run. I don't ride enough or long, so I'm quite happy with this ride. I also did a good job drinking and consuming gels.
What would you do differently?:

I just need to ride more and longer distances.
Transition 2
  • 04m 16s

This thing is going to take me well over five hours...I don't rush myself through the transitions.
What would you do differently?:

  • 1h 15m 15s
  • 7 miles
  • 10m 45s  min/mile

The weather turned bad and the race was called in the middle of my run. My plan was to keep my HR under 160 for the first half of the run and then just run out the last half. I did a good job of this (even though it forced me to walk more than I wanted to), but didn't get a chance to see how this strategy would end up.
What would you do differently?:

Need to train longer runs.
Post race
Warm down:

Stretched a little, but not enough. Lindsey and Jack had a nice sign for me. I got a short massage on my legs then it started to rain a bunch.

What limited your ability to perform faster:

If I want to go faster, I need to commit more time to training. I also need to lose 10-20 pounds to take pressure off my joints.

Event comments:

Big race for me. I liked a lot about it. I wish they would have had more food (pretzels, power bars, etc) at the aid stations - just water, gatoraide, and gel gets old after a number of hours. The run route was too complicated and windy. Bike route was great. Parking and spectator plans could have been better.

Last updated: 2008-06-10 12:00 AM
00:48:31 | 2000 meters | 02m 26s / 100meters
Age Group: 0/
Overall: 0/
Performance: Good
Suit: Zoot Tri Shorts
Course: Triangular.
Start type: Run Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Below average
Time: 04:43
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:28:51 | 56 miles | 16.09 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: Some
Course: Three out and back "spokes" to a central intersection. I liked this course setup - helped me breakup the distance mentally. It was fairly hilly and a little windy at times. No complaints about the course.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
Time: 04:16
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:15:15 | 07 miles | 10m 45s  min/mile
Age Group: 0/
Overall: 0/
Performance: Average
Course: I liked that much of the course was on dirt trails, but it was so windy that I had trouble figuring out where on the course I was.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
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: Below average
Race evaluation [1-5] 4

2008-06-25 2:53 PM

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New user

Subject: Ironman Kansas 70.3

2008-06-27 3:58 PM
in reply to: #1489907

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Ida, Michigan
Subject: RE: Ironman Kansas 70.3
That sucks that they called the race half way into your run (I've never heard of such a thing).  Sounds like you were doing really good out there.
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