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Ironman 70.3 Kansas - Triathlon1/2 Ironman

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Lawrence, Kansas
United States
World Triathlon Corporation
83F / 28C
Total Time = 6h 14m 25s
Overall Rank = 775/1459
Age Group = M35-39
Age Group Rank = 133/222
Pre-race routine:

Setup Transition area in the morning, then went to the bathrooms. Put wetsuit on about 15 mins prior to wave start. Had a gel about the same time.

Need to bring disposable flip flops next year to wear before race.
  • 44m 42s
  • 1931 meters
  • 02m 19s / 100 meters

Swim conditions were terrible. The water was extremely choppy and the swim was very physical. The swim went from a race to just trying to survive. I couldn't sight very well due to the chop of the water and therefore, I think I swam quite a bit extra than what was needed.
Transition 1
  • 05m 1s

Came out of the water well. I was one of the first bikes in, so I didn't have to run very far out of the water, but that meant I had to run farther with my bike. Wetsuit came off pretty easily and really the transition wasn't too bad. I saw my wife and kids so I went over to say hi and give hugs and kisses. Then I had to go a 2nd time to give my son a hug. I probably cost time doing that, but they support me and I wanted to take the time to say thank you.
What would you do differently?:

Just move a little faster.
  • 3h 09m 20s
  • 56 miles
  • 17.75 mile/hr

I tried to keep my HR in the 130-140 range for the first 10-15 miles to settle down. I didn't want to blow up my legs and not have anything left for the run. I thought I was doing a decent job but probably could have moved a little faster. Dropped the chain once, but that wasn't really that big of a deal, other than having to stop to put it back on. My lower back started to tighten up with about 10 miles left and my seat was giving me some saddle pain. Will not wear those shorts again for a race.
What would you do differently?:

Picked up the pace a little more.
Different shorts for the race.
Unwrap clip bars and wrap them with plastic wrap before race.
Transition 2
  • 03m 27s

Went well. Again, went over and saw my wife and kids, so that ate a little time but nothing too bad. I kept my shoes in a plastic bag and had to fumble to get it opened.
What would you do differently?:

Move faster
  • 2h 11m 55s
  • 13.1 miles
  • 10m 04s  min/mile

I thought the run went extremely well or at least alot better than last year. I didn't really walk much other than the aid stations. My shoes felt great and I was happy with their performance. My wife and kids were set up at our campsite and that made it nice to get to see them 4 times. Again, I stopped each time to say hello, so that cost me some time but that time was well spent.
Post race
Warm down:


What limited your ability to perform faster:

Nothing really. I tried to conserve energy and I think I did a great job but that cost me some time. I just didn't want to go to the medical tent again.

Event comments:

Great race. Will probably keep coming back each year to do it. The camping and overall environment of the race is exceptional.

Last updated: 2011-06-14 12:00 AM
00:44:42 | 1931 meters | 02m 19s / 100meters
Age Group: 117/222
Overall: 689/1459
Performance: Average
Suit: Xterra Sleeveless
Course: Out and back.
Start type: Deep Water Plus: Waves
Water temp: 74F / 23C Current: High
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Average
Waves: Bad Navigation: Average
Rounding: Below average
Time: 05:01
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
03:09:20 | 56 miles | 17.75 mile/hr
Age Group: 128/222
Overall: 752/1459
Performance: Average
Wind: Cross-winds with gusts
Course: Iron Cross with quite a few hills.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:27
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal
02:11:55 | 13.1 miles | 10m 04s  min/mile
Age Group: 133/222
Overall: 755/1459
Performance: Good
Course: 2 loops with a couple of hills each lap, then flat through the campground.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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] 4

2011-06-14 2:04 PM

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Subject: Ironman 70.3 Kansas
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