another kansas 70.3 RR
Jessica's 2010 IM Kansas Race Report-trained at altitude
Couldn’t sleep b/c afraid alarm wouldn’t go off, got up at 4:15 and got dressed, grabbed everything and headed to lobby to wait for my ride.
Pre race nutrition: 1 ensure plus @ 5am and 1 @ 6am, I cup of coffee. Sip Heed before swim
Traffic was backed up getting in the park, so I had less time this year to set anything up, but no worries I knew what to do. Brought the wetsuit just in case and sure enough it was legal.
Swim started and I felt ok, but felt like lots of girls were swimming on top of me. I had to kick a lot of people off. Felt I was able to keep my face in the water and breathe every 3rd this time. I caught a draft for a short while. Felt smooth, but didn’t push. 39:04, less than a minute faster than last year.
T1-2:27
Bike, Seemed to take about 30-40 minutes to get my heart rate to Z3. Once I did It stayed pretty steady except over the hills. My quads began to feel fatigued pretty quickly. My lungs felt as if I could go harder but legs didn’t want to. I ran out of infinit about mile 45 b/c bike took longer than expected, so I took a gu that I brought for back up. 3:20 11 min slower than last year Ave HR 155, right in Z3
T2-2:12
Run-This is what I look forward to all race. It’s my strength of the 3. I came out of T2 and about .5 miles and I sipped my run infinit formula, probably too soon. I developed a cramp and at the first aid station someone shouted try coke. So I did and it was gone about a minute later. I was able to maintain about a 9:20 pace, then around mile 3-4 I picked it up to about 8:30 where I thought I could sustain. My inner quads felt sore already, but I didn't worry too much about it b/c it wasn't pain. By mile 7 I felt a pain in my IT band. I slowed up and stretched it when it became really bad. The rest of the run was survival, I managed a 1:58. Last year 1:51
Total 6:02
last year 5:46
What do I think, I didn’t train enough hills. I knew this course and trained on it last year b/c we lived in KS. I was thrown by the training in CO Springs. So many red lights (but lots of hills), I can never seem to get a smooth ride or a decent time for 56 miles. Also trying to get used to a new TT bike and needed time in aero. So I trained a little farther Southeast, where the hills aren’t as steep and the traffic is WAY less. Bad idea! The heat didn’t seem to bother me too much, kept my trusty sponges and dumped water on them each station. I did forget to take my enduralytes on the run, but had powder mixed with water on the bike. Lessons learned and on to A race #2…Boulder 70.3
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Comments
You keep referring to last year, so I am assuming that you did Kansas last year as well? I know you said that you didn't think the weather impacted you, I know that personally both Dan and I feel that we underdrank on the bike. I was so prepared for it to be epically hot, when it turned out to be not as bad I let my guard down too much and I think I paid for it a bit later, as well as having just gone out too hard on the bike in general. How did your RR's go for the race? Other than that, I've become a bit of a power geek so hopefully the coaches could offer better feedback on how your race went via HR.
Anyway, you still beat a few of my guy friends who did the race and I suspect not too shabby in your AG so I wouldn't feel bad. The day I stop making mistakes in my training and racing is probably the day I stop doing triathlon! Good luck at Boulder too.
Great job on your race too!!!
Patrick
Congrats and good job regardless of your time. I think we were riding the same boat. It will get better. You are well rested and recovered by now, probably well on the way training for your next race. Take the lessons forward. Once again, congrats.