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Ironman Kansas 70.3 - Triathlon1/2 Ironman

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Lawrence, Kansas
United States
Total Time = 6h 41m 31s
Overall Rank = /
Age Group = 45-49
Age Group Rank = 126/146
  • 41m 12s
  • 2112 yards
  • 01m 57s / 100 yards

The swim was surprisingly easy, probably could have gone harder. Breathing stayed under control, sighting was good. Overall I'm very satisfied with the result, particularly given my lack of swim training over the last couple of months.
What would you do differently?:

I might have lengthened my stroke a bit, and tried harder to find someone to draft behind.
Transition 1
  • 06m 3s

didn't worry too much about taking my time. Got a drink, at a gel packet, took off.
What would you do differently?:

nothing, really.
  • 3h 04m 49s
  • 56 miles
  • 18.18 mile/hr

I felt great on the bike, even at the end. I got dinged with a drafting penalty which I thought was kind of bullshit (I can't figure out when or where I was doing it, because when they gave it to me there was nobody within 100 ft. ahead of me), and that cost me 4 minutes. The upside of that was it gave me a chance to pee. Aside from this silly penalty (without it I would have been at around 18.6 mph), I'm satisfied with this result.
What would you do differently?:

Pay more attention to following too closely, I guess. More long training rides. Again my shifting was a problem, especially on a rolling hill course like this, and it's due to having to reach back to my shifters. It would be nice to stay aero when changing gears.
Transition 2
  • 03m 56s

Not sure where the time went--seemed like I was off the bike and out of there pretty quickly, but it was a very big T zone.
What would you do differently?:

I would have taken an extra couple of minutes to stretch.
  • 2h 45m 31s
  • 13.1 miles
  • 12m 38s  min/mile

Obviously this is where everything went to hell. I came off the bike where I wanted to be time-wise, and was feeling really strong. Within the first mile the muscles just above the knee and to the inside (vastus medialis?) locked up and I had to stop and shake them out. They never really recovered. I would run a bit, then have to walk some, etc. It sucked. I drank plenty of water and Gatorade, and took Enduralytes, and i think this was just the result of poor conditioning. Oddly, it's usually my calves that cramp up in races/long runs, and they were fine the whole way!
What would you do differently?:

Stop pretending that I'm still in my 20s and can run a half marathon after a 56 mile ride with a minimum of training. Need to do more running in general (it's always my problem), and a lot more long runs. More bike-run bricks.
Post race
Warm down:

Stretched and ate a cheeseburger. I was really hungry, but my stomach felt good.

What limited your ability to perform faster:

Conditioning. My legs just weren't ready for the shock coming off the bike. And like I said, it might have made sense for me to take extra time in T2 to stretch.

Event comments:

I'm happy to say I completed the race, and it served part of its purpose: to motivate me to train hard this summer and knock a LOT of time off that result when I go to Branson in September. I found that I like the 70.3 distance a lot in spite of the leg difficulties, and I definitely want to do more of these. Also learned a good lesson: no matter how warm the water is the day before the race, ALWAYS bring your wetsuit. I was one of many who had to ride the bus back to the car to get mine.

Last updated: 2009-12-14 12:00 AM
00:41:12 | 2112 yards | 01m 57s / 100yards
Age Group: 0/146
Overall: 0/
Performance: Good
Suit: wetsuit
Course: one big out and back loop
Start type: Deep Water Plus:
Water temp: 78F / 25C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Average
Time: 06:03
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
03:04:49 | 56 miles | 18.18 mile/hr
Age Group: 0/146
Overall: 0/
Performance: Good
Wind: None
Road: Smooth Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Below average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:56
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:45:31 | 13.1 miles | 12m 38s  min/mile
Age Group: 0/146
Overall: 0/
Performance: Bad
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Course challenge Too hard
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

2010-06-09 10:40 AM

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Subject: Ironman Kansas 70.3

2010-06-09 11:59 AM
in reply to: #2910799

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Triathlete Nation ~ Texas!
Subject: RE: Ironman Kansas 70.3
Bummer on the penalty... I got dinged in Florida during the IM, and they would not let us pee while in the penalty tent.

Solid race David! Way to get through the run and the leg cramps on your way to that first 70.3 finish!

Looking forward to seeing you crush the next one in Branson!
2010-06-09 12:54 PM
in reply to: #2910799

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Subject: RE: Ironman Kansas 70.3
Sorry to hear about the penalty! But great job toughing out the run and finishing. Take what you learned from this race and apply it to the next.
2010-06-09 12:59 PM
in reply to: #2910799

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Payson, AZ
Subject: RE: Ironman Kansas 70.3
Nice results given the training.  With all the moving and stuff you did what you could and you still showed up and did an great job.  Your next one is going to be awesome.

Edited by bzgl40 2010-06-09 12:59 PM
2010-06-09 1:00 PM
in reply to: #2910799

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Rowlett, TX
Subject: RE: Ironman Kansas 70.3
Bad news about the tent visit. Way to get out there and get it done and push through the leg issues.
2010-06-09 3:31 PM
in reply to: #2910799

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Subject: RE: Ironman Kansas 70.3
Sucks about the penalty... Nice race and way to push through that run!!

2010-06-09 3:40 PM
in reply to: #2910799

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Extreme Veteran
Houston, TX
Subject: RE: Ironman Kansas 70.3
Congrats!  You are now a half ironman!  
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