I'm in, currently on week 14/20 of HIM Intermediate 20 week. I actually went to the training day out there on Saturday since I have never seen the course, here were my thoughts on the day as written in an email to a few of my local tri club teammates who will also be doing the race:
Here's the bike course profile as recorded by my 310xt from yesterday:
Ok, all of that being said, the bike course was harder than I
expected, as you can see on the map the course is somewhat of an out
and back, but there are actually two turn around points, and while you
may think you're half way done when you hit the first turn around
point at around mile 24-25, in my experience the ride at that point
felt like it was just beginning.
Plain and simple, you do not want to deviate from your target zones
during this bike route, it is deceptively easy at first on fresh legs,
but there are some very tangible climbs in the last 10-15 miles which
I think will eat a lot of people alive who did not pace their race
correctly, including a somewhat grueling extended climb within the
last 10 miles, which prompted me to announce 'eff this' and drop into
my inside chainring for the only time of the day. Once you make the
final turn back into the state park, you'll be tempted to feel relief
to have made it home, but even at this point there are still two steep
but short hills even within the 'safe' confines of the park itself.
All and all, Jeremy and I seemed to be both in agreement that there
are less hills in terms of frequency than the new Big Pig bike route,
but I felt that the hills that there were are tangibly more
substantial.
As for the run, theres not a ton to be said, it consists of multiple
loops, some of which wind through the camping areas and hopefully will
be full of spectators, and the other area looks very similar to
running on the inner road of Pleasant Creek State Park (Palo) or any
other state park, nothing tricky or noteworthy that I saw. This run
looks a lot better to me than the swamp death march at Big Pig, but
the run is going to be all about how stupid or smart you were on the
bike, it could be where you make your PR or where you completely fall
apart, and unlike Pigman there are going to be plenty of people to see
you either in your moment of glory or in your shameful death shuffle.
Now that I've cheered everyone up so much, don't worry, I found the
course to be prettier and greener than I expected and the area in
general to be pretty nice, it will be a good day for everyone just
remember to ride smart, i.e. don't do what we did.
My intention for the day was to ride the course as a hard day of training, not as a race simulation. As fate would have it, I missed my last bike test due to a death in the family, then I missed the makeup test the next week due to being sick all last week. I now have not been able to test in about 6 weeks so my old FTP I presume is now way off... as confirmed by WKO which gave me a norm. power of 239 and an IF of 1.00 for the ~2.5hr ride... oops.
I'm in and currently kinda/sorta on wk 6 of the Int HIM plan. Did something to my left hip and have been unable to run for about a week and a half. See the doc next Monday and just taking it easy until then so I can hopefully get back to it hard next week. If that visit ends badly I will still be on course to cheer everyone on as we planned a east cost vacation that we are driving to on the backside so I still have to drive through Kansas!
I'm Racing (Jessica). This will be my senciond Kansas 70.3. I lived about an hour from Lawrence last year so I was able to train the course quite a bit. Pretty much everything Trevor said was right, from the hills to the spectators on the run (there will be a lot of em). I am currently on week 16 of adv HIM plan. I have dialed it down a bit, as I am not quite advanced and I am training as a single mom while my hisband is deployed.
My experience last year was that it was VERY fast going out and slower coming back. It was just windy enough to effect the ride, but not a brutal wind and ofcourse I had a tail wind all the way out... I thnk I hit the 1:00 mark about 25 miles into the ride and thought to myself "oh shit". He way back was pretty much a head wind, but again not supper strong.
I passed a TON (i.e. 1000ish) people on the bike and most of them were in the last half as people underestimated the rolling hills and killed themselves. The climb aronud mile 50 or so back to the dam is decently challenging and people were dying trying to get up it and I just spun right by them. This is a great course to ride the EN way. I loved this race and will be back (just not this year).
The run has one slight hill... enough that you definitely feel it, but it is not too long or to bad. It did get really sunny and warm on the run last year though.
Just taking a look at your race report Matt, dang I wish I could ride/run like that!
Anyway, I'm camping out at the race venue itself with a few local guys but I'd definitely like to at least meet everyone else who is out there for the race. Not sure of the best way to do it, perhaps a dinner, that or at least try and spot everyone out during/after the race itself. I don't have a singlet, but I will be rocking my EN decals on my helmet:
Matt is right, they were calling for showers the day before the race IIRC then, it started a little cloudy and was hot at the finish. I think I was the very last AG to start. It got hot in the run, I was grabbing sponges, ice, etc. I won't have an EN kit on either. I completely missed the order never saw it.
loved the sponges on the run!!!! quick tip, stick them in your singlet and they will continue to drip. Just a quick squeeze and toss doesn't last. I won't be wearing an EN singlet either. Oh and another problem people had was at the start. They will close the transition area prior to pro start. So if your start is much later you still have to have everything ready and clear out before pro start, about 6:45. Give your self plenty of time especially since there are seperate tranistion areas. You may know that but just in case...a lot of people didn't.
I am rolling into town way late on Thursday (8 hr drive and I'm working until 2) but will be in the area all day Friday and Saturday. Definitely up for a dinner, prefer Friday night if everyone is in town. No idea whats in the area. Email will reach me anytyime michaelpd101@gmail.com or can reach on my cell at 719-491-8014.
I agree Friday would be a good night to get together.
My top suggestion would be Free State Brewery down town. freestatebrewing.com It will likely be busy but we got in last year the nght before no problem. People usually gather in the front and drink, so it always looks like there's a wait, but it's big inside.
Another great place, is Local Burger. It's like Gourmet Fast food (local ingredients) I wouldn't recommend that for the group b/c it's a orde at the counter and sit down. But while you in town it's great and they serve beer.
I'm trying to decide when I will be coming, I'll be driving ~6hr from Iowa, I may head out there on Friday and would be down for going out on Friday night. I agree that Friday would be better than Saturday, unless we do an early dinner or like a lunch on Saturday so no one is stressing over being out late. Either way looking forward to meeting some new folks.
Hello, I am new to EN, but thought it maybe helpful sharing experience from last year's 70.3 KS coupled with previous training rides as well as some details from my own race simulation on 05/08/2010. Forgive me some differences in phraseology as I am reading EN material as fast as I can. I just joined this week.
I will start in reverse order, 05/08 was the only ride with PM as I got mine in Feb. 2010. Here are some numbers, recorded by Quarq/Edge 500:
Weather:
42F, very windy, ride start W@12mph, shifting NW@16G22mph, had a feeling that the wind was always in my face, one of those days
Race Simulation:
56mi ride@ 80-85% FTP/ 6mi run@target pace
Terrain as recorded:
3200ft climbing, rolling hills, please refer to race site for climb grades, I don't think that there are any climbs longer than 3min
Stats:
AP 229, NP 242, IF .87, TSS 180, using Skiba's Apolo Race Day, time 2:42
Ran on target with no difficulty.
Subjective account of the course:
Last year I had rides (no PM than) avg speed 20.0mph, 21.4mph, 22.4mph on the same course. Bike split last year 2:27 with a meltdown in the last 3/4 of the run.
Wind is a huge factor here. That will have a single greatest environmental impact on your race time. Even more important to stick to your bike wattage and strategy as described here. No muscling through on this one. No wind and this course can be very fast, wind and slowdown is huge. Mile 50, climb back on the damn almost made me stop, call my mom and cry.
I am somewhat local to the course, if anyone has any further questions, I would be glad to help.
My big KS 70.3 tip if you do check in/register on Saturday bring a backpack and put several bottles of H2O in it. I did last year and was quite glad as I remember baking in the sun for about 2 hrs while waiting in line.
I'll be there for KS #2. I'll be racing in my OC Multisport kit (bl/red/wh with state of KY outline on the front). Definitely pay attention to the parking map and where T1 & T2 are. It's alittle over a mile walk (maybe closer to 2) between parking and all the way down to T1 at the start. Also it's dark when you get there so a headlap, flashlight or something like that is great to have as you walk down from parking area. I have never in my life seen so many people late to transition and the start. Several were hopping in after their waves had started. Also- if it's like last year, they had alot of folks racing and things were tight in both transition areas (close quarters). I also remember there only being chocolate & expresso gels on the course when I wanted to pick one up on lap #2 so I won't count on any course nutrition this year.
The course definitely lends itself to EN style of racing so pay attention and you will do fine!
Free State is awesome. I'm doing dinner Sat night with a group of my OC Multisport folks but will def try to hit the Free State Th or Fr so plse post up if anyone gets together for Fri night. Very neat downtown vibe going, so take some extra time and stroll down the main street there. Neat place! I didn't get to check out Local Burger last year, so may do that this time!
@Kris, I agree getting into the race and getting parked was a pain in the ass last year. I was one of the dudes rushing around T1 then had to wait until the last wave to go after we got kicked outta transition. I didn't get set up real well. I'll remedy this this year. Hopefully the remedy the parking situation/getting in the park.
An FYI if anyone is interested one of the guys from the local tri club posted this: I know there are a bunch of us that will be racing Kansas 70.3 next weekend. Id like to invite you all to the Iron Prayer service which will be held Friday night June 4th at 5pm at shelter 6 Campground # 3. The service will be about 30 minutes so anyone attending the Blazeman dinner Friday night will have plenty of time to make it there.
Also looks like a pretty low interest level for dinner Friday night so I am not going to set anything up at Free State, my family will likely eat there anyways on Friday at about 6 and anyone that is around and wishes to are invited to join us.
Mike, thanks for the info. I'd like to do dinner but I just don't think I'll be there in time. I am heading over from Iowa and it is about a 6 hour drive, I will probably be arriving at the campsites at about 7 or 8pm that evening.
I will however of course be in the area from that point on, heading back out on Monday morning. If anyone is interested in maybe getting together for lunch on Saturday or just stopping by and saying hi out at the race site I'll be out there, hoping our camper is right on the run loop. I'm also hoping to get in a quick swim on saturday morning to scout out the water and temps.
I'll be out there Fri and likely hit Free State Fri evening, just not 100%. Will be out Sat for check in- I'm bib # 330. Hope to see everyone there! BTW- I have extra EN tattos if anyone wants some! Just let me know!
arriving friday evening, I think we are staying in Lawrence. I am number 1718 won't have any EN stuff on but I'll give mojo out to anyone who I recognize or does. Otherwise, I wear the same stuff everyone else does except I run like a baby giraffe.
I am racing, bib #1616, no EN uniform here, don't have one yet, but will cheer for everyone wearing one as will my kids and wife. If anyone needs anything, email me, I am not local local, but in Olathe, 1hr away, will be camping on the race course, site #126.
Hey, that's my local tri club from the springs. Well I won't be attending as I like to be outta there and on to diiner by then. I am bib # 962, though 1718 and 1616 are easier to remember. Kris, I would love an EN tatoo. I am going to try an get to the check in around 11 on Sat.
I'm writing this from camp site 195 at the race venue, I'll be wearing my tri club one piece kit since I don't have a singlet, but in case I don't manage to meet up with anyone prior to the race good luck to everyone!
How'd everyone do? I was the dude in the green trisuit cheering all the EN singlets I saw. I think I saw you Dan? Someone in white kept cheering for me and I thought it was you but I kept missing your/their name on their bib.
My wetsuit ripped my timing chip off in T1 and I didn't realize it until I was out of transition so I'm not in the official results yet but had a 4:58 by my own record keeping, hope everyone else had a good race too.
Comments
I'm in, currently on week 14/20 of HIM Intermediate 20 week. I actually went to the training day out there on Saturday since I have never seen the course, here were my thoughts on the day as written in an email to a few of my local tri club teammates who will also be doing the race:
Here's the bike course profile as recorded by my 310xt from yesterday:
http://connect.garmin.com/activity/30433110
20.9 miles per hour does not sound very fast, but know that Jeremy and
I were far from the first people out on the course and we were the
first two to cover the entire course and arrive back out of somewhere
around 100+? people. I would certainly not ride it like we did on race
day, which mostly consisted of killing it for the first 60-70% of the
course until we literally dropped the entire field out of sight and
started kicking back until some others caught up. WKO+ reports a
normalized power of 239 and a TSS of 262 for this ride. These numbers
may not mean much to you, but the point of my rambling is that it took
way above race day effort to average 20.9 mph on this course. If you
have any illusions of maintaining a 20mph+ average on this course on
race day and still having a good run, you are going to need a lot of
fitness but more importantly very thorough execution and pacing on
race day.
Note that the Garmin 310xt does not have barometric altimeter and
therefore the elevation data has to be taken with a grain of salt,
it's considerably less accurate than measurements taken with a device
that does have baro alt such as the Edge 500, however the Ironman KS
site does have a nice course profile as well for comparison:
http://www.ironmankansas.com/bike.php
Ok, all of that being said, the bike course was harder than I
expected, as you can see on the map the course is somewhat of an out
and back, but there are actually two turn around points, and while you
may think you're half way done when you hit the first turn around
point at around mile 24-25, in my experience the ride at that point
felt like it was just beginning.
Plain and simple, you do not want to deviate from your target zones
during this bike route, it is deceptively easy at first on fresh legs,
but there are some very tangible climbs in the last 10-15 miles which
I think will eat a lot of people alive who did not pace their race
correctly, including a somewhat grueling extended climb within the
last 10 miles, which prompted me to announce 'eff this' and drop into
my inside chainring for the only time of the day. Once you make the
final turn back into the state park, you'll be tempted to feel relief
to have made it home, but even at this point there are still two steep
but short hills even within the 'safe' confines of the park itself.
All and all, Jeremy and I seemed to be both in agreement that there
are less hills in terms of frequency than the new Big Pig bike route,
but I felt that the hills that there were are tangibly more
substantial.
As for the run, theres not a ton to be said, it consists of multiple
loops, some of which wind through the camping areas and hopefully will
be full of spectators, and the other area looks very similar to
running on the inner road of Pleasant Creek State Park (Palo) or any
other state park, nothing tricky or noteworthy that I saw. This run
looks a lot better to me than the swamp death march at Big Pig, but
the run is going to be all about how stupid or smart you were on the
bike, it could be where you make your PR or where you completely fall
apart, and unlike Pigman there are going to be plenty of people to see
you either in your moment of glory or in your shameful death shuffle.
Now that I've cheered everyone up so much, don't worry, I found the
course to be prettier and greener than I expected and the area in
general to be pretty nice, it will be a good day for everyone just
remember to ride smart, i.e. don't do what we did.
My intention for the day was to ride the course as a hard day of training, not as a race simulation. As fate would have it, I missed my last bike test due to a death in the family, then I missed the makeup test the next week due to being sick all last week. I now have not been able to test in about 6 weeks so my old FTP I presume is now way off... as confirmed by WKO which gave me a norm. power of 239 and an IF of 1.00 for the ~2.5hr ride... oops.
I am currently on week 16 of adv HIM plan. I have dialed it down a bit, as I am not quite advanced and I am training as a single mom while my hisband is deployed.
Can't wait!!
My experience last year was that it was VERY fast going out and slower coming back. It was just windy enough to effect the ride, but not a brutal wind and ofcourse I had a tail wind all the way out... I thnk I hit the 1:00 mark about 25 miles into the ride and thought to myself "oh shit". He way back was pretty much a head wind, but again not supper strong.
I passed a TON (i.e. 1000ish) people on the bike and most of them were in the last half as people underestimated the rolling hills and killed themselves. The climb aronud mile 50 or so back to the dam is decently challenging and people were dying trying to get up it and I just spun right by them. This is a great course to ride the EN way. I loved this race and will be back (just not this year).
The run has one slight hill... enough that you definitely feel it, but it is not too long or to bad. It did get really sunny and warm on the run last year though.
Here is my race report from my blog if you want more info: http://ironmancona.blogspot.com/2009/06/ironman-703-kansas-race-report.html
I also posted a more detailed report with power and pace data to the 3.0 forums if you search for it.
Just taking a look at your race report Matt, dang I wish I could ride/run like that!
Anyway, I'm camping out at the race venue itself with a few local guys but I'd definitely like to at least meet everyone else who is out there for the race. Not sure of the best way to do it, perhaps a dinner, that or at least try and spot everyone out during/after the race itself. I don't have a singlet, but I will be rocking my EN decals on my helmet:
loved the sponges on the run!!!! quick tip, stick them in your singlet and they will continue to drip. Just a quick squeeze and toss doesn't last. I won't be wearing an EN singlet either. Oh and another problem people had was at the start. They will close the transition area prior to pro start. So if your start is much later you still have to have everything ready and clear out before pro start, about 6:45. Give your self plenty of time especially since there are seperate tranistion areas. You may know that but just in case...a lot of people didn't.
@Jessica any suggestions?
My top suggestion would be Free State Brewery down town. freestatebrewing.com
It will likely be busy but we got in last year the nght before no problem. People usually gather in the front and drink, so it always looks like there's a wait, but it's big inside.
Another great place, is Local Burger. It's like Gourmet Fast food (local ingredients) I wouldn't recommend that for the group b/c it's a orde at the counter and sit down. But while you in town it's great and they serve beer.
Hello, I am new to EN, but thought it maybe helpful sharing experience from last year's 70.3 KS coupled with previous training rides as well as some details from my own race simulation on 05/08/2010. Forgive me some differences in phraseology as I am reading EN material as fast as I can. I just joined this week.
I will start in reverse order, 05/08 was the only ride with PM as I got mine in Feb. 2010. Here are some numbers, recorded by Quarq/Edge 500:
Weather:
42F, very windy, ride start W@12mph, shifting NW@16G22mph, had a feeling that the wind was always in my face, one of those days
Race Simulation:
56mi ride@ 80-85% FTP/ 6mi run@target pace
Terrain as recorded:
3200ft climbing, rolling hills, please refer to race site for climb grades, I don't think that there are any climbs longer than 3min
Stats:
AP 229, NP 242, IF .87, TSS 180, using Skiba's Apolo Race Day, time 2:42
Ran on target with no difficulty.
Subjective account of the course:
Last year I had rides (no PM than) avg speed 20.0mph, 21.4mph, 22.4mph on the same course. Bike split last year 2:27 with a meltdown in the last 3/4 of the run.
Wind is a huge factor here. That will have a single greatest environmental impact on your race time. Even more important to stick to your bike wattage and strategy as described here. No muscling through on this one. No wind and this course can be very fast, wind and slowdown is huge. Mile 50, climb back on the damn almost made me stop, call my mom and cry.
I am somewhat local to the course, if anyone has any further questions, I would be glad to help.
I'll be there for KS #2. I'll be racing in my OC Multisport kit (bl/red/wh with state of KY outline on the front). Definitely pay attention to the parking map and where T1 & T2 are. It's alittle over a mile walk (maybe closer to 2) between parking and all the way down to T1 at the start. Also it's dark when you get there so a headlap, flashlight or something like that is great to have as you walk down from parking area. I have never in my life seen so many people late to transition and the start. Several were hopping in after their waves had started. Also- if it's like last year, they had alot of folks racing and things were tight in both transition areas (close quarters). I also remember there only being chocolate & expresso gels on the course when I wanted to pick one up on lap #2 so I won't count on any course nutrition this year.
The course definitely lends itself to EN style of racing so pay attention and you will do fine!
Free State is awesome. I'm doing dinner Sat night with a group of my OC Multisport folks but will def try to hit the Free State Th or Fr so plse post up if anyone gets together for Fri night. Very neat downtown vibe going, so take some extra time and stroll down the main street there. Neat place! I didn't get to check out Local Burger last year, so may do that this time!
I know there are a bunch of us that will be racing Kansas 70.3 next weekend. Id like to invite you all to the Iron Prayer service which will be held Friday night June 4th at 5pm at shelter 6 Campground # 3. The service will be about 30 minutes so anyone attending the Blazeman dinner Friday night will have plenty of time to make it there.
Also looks like a pretty low interest level for dinner Friday night so I am not going to set anything up at Free State, my family will likely eat there anyways on Friday at about 6 and anyone that is around and wishes to are invited to join us.
I will however of course be in the area from that point on, heading back out on Monday morning. If anyone is interested in maybe getting together for lunch on Saturday or just stopping by and saying hi out at the race site I'll be out there, hoping our camper is right on the run loop. I'm also hoping to get in a quick swim on saturday morning to scout out the water and temps.
Trevor
321-917-9262
I am racing, bib #1616, no EN uniform here, don't have one yet, but will cheer for everyone wearing one as will my kids and wife. If anyone needs anything, email me, I am not local local, but in Olathe, 1hr away, will be camping on the race course, site #126.
My bib number is 439, see everyone on the course if not before.
singlets I saw. I think I saw you Dan? Someone in white kept cheering for me and I thought it was you but I kept missing your/their name on their bib.
My wetsuit ripped my timing chip off in T1 and I didn't realize it until I
was out of transition so I'm not in the official results yet but had a 4:58 by my own
record keeping, hope everyone else had a good race too.