The Nation's Triathlon - TriathlonOlympic


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Washington, Washington, D.C.
United States
TNT productions
77F / 25C
Sunny
Total Time = 2h 32m 52s
Overall Rank = 547/4500
Age Group = M 35-39
Age Group Rank = 95/462
Pre-race routine:

Eat egg, Cliff, banana, tea and about 10oz of Gatorade. Shave dress after waking at 4:50 a.m.
Leave home at 5:35 and park near Dept. of Interior.
Event warmup:

Portapotty, stretching.
Swim
  • 23m 24s
  • 1640 yards
  • 01m 26s / 100 yards
Comments:

First 250 yards, two people out with me about 10 yard to the left and right, then went to the front.
Under the bridge I caught the two waves in front of me. Someone in my wave swam even with me for the short side of the rectangle and around the second turn. I entered the third turn just behind him and then passed him before the last turn. First one in for the finish.
What would you do differently?:

Mild trouble sighting on third leg. Good passing. Almost no ability to draft. I felt pretty strong in the open and really strong during passes when I would surge past in 4-6 strokes.
Transition 1
  • 03m 2s
Comments:

For the first time I was able to run out of the water all the way through transition. If nothing else, this make the T1 a success. Not particularly fast although I didn't make any mistakes or have any problems.
I peed myself and wiped my leg off with a towel.
I started with glasses tucked into vents of helmet and that is a dramatic improvement to cut down on fogging.
What would you do differently?:

Focus on quick execution of each step.
Bike
  • 1h 11m 18s
  • 24.85 miles
  • 20.91 mile/hr
Comments:

Out of the saddle twice; once to accelerate out of a UTurn and once just before turn around at 495 where I lost all speed on an uphill.
Around mile 20, near Pallisades, there was some bunching and some pack riding. I kept pushing to the left to pass or would tuck in and ride hard at a above comfort pace but in the slipstream.
What would you do differently?:

Bike computer. Attack the middle/uphills.
Transition 2
  • 02m 51s
Comments:

After the dismount line, there were three or four curbs to cross with bike. I banged back tire on the very last curb and blew out my tire. I was passed by someone between dismount line and the bike in sign...I just don't run that fast.
What would you do differently?:

Lift bike higher.
Run
  • 52m 19s
  • 6.21 miles
  • 08m 25s  min/mile
Comments:

Caught and passed Dan between miles two and three. Felt steady until a little past the 5 mile flags. Dan caught and passed me with about .75 miles to go and finished about 15 yards ahead. At one point, I may have had about 50 yards on him. This was the best 10k I've ever done -- triathlon or other.
What would you do differently?:

Stretch out stride more. I didn't remember to focus on good running posture until mile 2.5 and should have done that sooner.
Post race
Warm down:

Lots of drinks. A few stretches but basically got out of there as soon as possible.

What limited your ability to perform faster:

the last mile of the run was too slow. I was steady on the bike for 45 minutes but not really fast until about mile 18-24.

Event comments:

Won the first annual and imaginary all DCI Cup. Raced with Geoff & Maureen Basye, Dan Combs and Aaron Gardner.
I think this is my PR. In 2007, I turned in a time of 2:28 but never believed the course was long enough...the splits were too fast. Very happy.


Profile Album


Last updated: 2009-02-28 12:00 AM
Swimming
00:23:24 | 1640 yards | 01m 26s / 100yards
Age Group: 4/462
Overall: 76/4500
Performance: Good
1:26/hundred; ave hr in water and to bike rack is 159
Suit: Ironman Instinct -- No sleaves.
Course: Rectangle starting north to Memorial Bridge with counterclockwise turns.
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 03:02
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
01:11:18 | 24.85 miles | 20.91 mile/hr
Age Group: 0/462
Overall: 824/4500
Performance: Good
ave hr. 149
Wind: Little
Course: Independence Ave. past Kennedy Center up Rock Creek, down Rock Creek, White Hurst Frwy to Clara Barton out to 495 and back to T2. Very pretty. Most of the way, two lanes each direction.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 02:51
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Below average
Running with bike Below average
Racking bike Good
Shoe and helmet removal Average
Running
00:52:19 | 06.21 miles | 08m 25s  min/mile
Age Group: 0/462
Overall: 1367/4500
Performance: Good
8:27 pace overall. On mile 2, heartrate monitor slipped down and lost signal...it started showing hr in 120s. It was down near stomach. mile 1 -- 7:32 ave hr 156. I felt fine, had a short stride that I tried to correct. mile 2 -- 8:11 first saw Combs and caught him just before mile three. Felt good; would have guess that I was running 9:35/mile. mile 3 -- 8:06 mile 4 -- 8:37 in sunlight for whole mile mile 5 -- 9:01 still felt okay but was starting to think about finish instead of the next 100 yards mile 6.2 -- 11:02 really tired. Combs passed me just past the Jefferson Memorial. He ended up about 15-20 yards ahead at finish. I didn't have another gear.
Course: Flat. Around Hains Point, up Maine and down Independence, over bridge for turn around and then all the way around tidal basin to finish at transition. About half of it was shady. Good crowds and aid stations every mile.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4