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Ironman Kansas 70.3 - Triathlon1/2 Ironman

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Lawrence, Kansas
United States
72F / 22C
Total Time = 4h 44m 40s
Overall Rank = 143/1924
Age Group = M35-39
Age Group Rank = 22/232
Pre-race routine:

Up @ 04:30. No sleep two nights in a row, none at all. Night prior consumed caffeine too late in the day. Had a great 2-4am chit chat with my wife about life and racing. Loved it. No sleep in the tent either. I could not see myself driving from Olathe on this one. Inspite all of this, loved every bit of it.
Pre race breakfast:
3 egg whites
2 PBJs
1 cup of coffee
Sipping Infinit and water
30min prior, half a clif bar
3 bathroom trips
Set up T2
Than almost late to set up T1
Event warmup:

Due to event logistics, warm up impossible, NO WARM UP.
  • 30m 43s
  • 2112 yards
  • 01m 27s / 100 yards

Finaly managed to put the wetsuit on correctly, no restriction in stroke or breathing.
Came to a complete stop twice. Once got pulled back by another swimmer.
Level of exertion correct, pacing correct, navigation could have been better.
Overall very happy with swim execution, but not the time.
What would you do differently?:

Navigate better.
Transition 1
  • 02m 27s

Same old, same old, slow and clumsy.
  • 2h 27m 5s
  • 56 miles
  • 22.84 mile/hr

Bike execution dead on, as planned to the T. Excersized restraint when required, paced correctly, hydrated according to plan. Very happy.
What would you do differently?:

Nothing, besides elevating the level of bike fitness.
Transition 2
  • 01m 33s

  • 1h 42m 52s
  • 13.1 miles
  • 07m 51s  min/mile

At the beginning of the run felt soo much energy as a result of correct pacing/hydration during swim/bike. I deviated from the target pace and ran faster in the first 6mi by about 15sec/mi. Meltdown came along with hamstring cramps......Slowdwn began about mi 8, with hamstring cramps both sides at mi 11,12,13. Stopped twice to stretch, limping to the end. Major slowdown in the last 3mi. That is what happens when you deviate from the plan and overestimate fitness and abillity levels. Prior to meltdown Garmin suggested sub 1:40 half split. Oh, well. That is something to work on.
Consumed 3 gels and 3 salt tabs.
What would you do differently?:

Stick to the planned or sustainable pace for 13.1mi.
Post race
Warm down:


What limited your ability to perform faster:

Lack of discipline to execute the run as planned.

Event comments:

MDOT RDs need to realize that they have to make accomodations for pre race warm ups and attmpt to simplify race logistics. Having 2 transitions does not help.

Last updated: 2008-12-31 12:00 AM
00:30:43 | 2112 yards | 01m 27s / 100yards
Age Group: 18/232
Overall: 132/1924
Performance: Average
Suit: Helix
Course: Conterclockwise rectangle, one loop
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Below average
Rounding: Average
Time: 02:27
Performance: Average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Average
02:27:05 | 56 miles | 22.84 mile/hr
Age Group: 7/232
Overall: 65/1924
Performance: Good
Wind: Some
Course: Rolling hills
Road: Smooth Dry Cadence: 101
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:33
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Average
Shoe and helmet removal
01:42:52 | 13.1 miles | 07m 51s  min/mile
Age Group: 21/232
Overall: 136/1924
Performance: Below average
Course: mostly flat, warm (not hot), 2 loops with one climb each time.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
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] 5

2009-07-06 12:02 PM

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Extreme Veteran
Olathe, Kansas
Subject: Ironman Kansas 70.3
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