2014: Ironman 70.3 Kansas

4:28

6 AG

A "C" race yielded a "C" like time. With Kona way out there in October I got a later start to formal training. Going into the race I did only did one or two bike workouts above zone 1. This put me way behind the others - Zucco, Girard, Iott, Bishop, and Bowe - coming off the bike.  

Swim went good. I had tried the brand new Kayenne goggles that got redesigned (small fit version) and had the left lens fill up with water. Still I did just fine with a low 28 swim. 

Bike was comfortable. I rode around 245 watts and ended the day with 241 NP and 233 ave. When I saw that it was the same as last year but I was 3 minutes slower, I took a close look at my race photos for my bike positioning. I didn't like what I saw: aerobars titled too high, seat too low. Once I got home I reviewed my fit coordinates and found my seat was 3 cm too low and aerobar tilt off. I wasn't surprised because I didn't use my bike last year for IM WI and I hadn't taken a look at it since it was shipped back to me from Specialized for repair in Oct 2013.  Oh well. 2:28

Run felt great. Last year I felt horrible. I didn't focus on anything other than my breathing - no stitch this time. Ran most of the miles at 6:2X-6:3X with the hills at 6:40s. Came in at 1:27:00 flat for a 6:3X ave. 

Overall, I came in 6th in the AG. The others in front had clearly circled this race as an "A" race ready for war. Initially I felt embarrassed about how I did but after talking it over with Pierson I got some perspective. Next race is Racine and that one is an "A" race. 

Things to remember:

- 900 CarboPro calories on the bike with Nuun tablet = great

- 2 salt tablets on bike (cool day)

- no drink on run until mile 7 (only had coke) 

- no side stitch entire day

- lunch = Jimmy Johns Turkey Tom; dinner = 2 cans of Campbell Chicken and Rice soap, 2 salt tablets 

- breakfast = 2 powerbars, MuscleMilk, 4 salt tablets, bottle of Gatorade with PreRace added; done by 5:15; race start was 7:30
- 5x15 sec breathing exercises with EMST150 device race morning around 4:45AM