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Musselman Half-Iron Triathlon - Triathlon

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Geneva, New York
United States
Musselman Triathlon
72F / 22C
Total Time = 4h 45m 2s
Overall Rank = 9/1000
Age Group = M40-44
Age Group Rank = 1/76
Pre-race routine:

Drove up with James to Geneva.. Had a strong week of biking and swimming in the days leading up to the race. 60, 95, 50, 50, 50 mile rides at high intensity from Saturday through Wednesday of the week of the race.

Watched Le Tour on Saturday am.

AM of race.
2 mini bagels, 2 pop tarts. Water, then Gatorade. Low residue diet 2 days prior.
Event warmup:

Bike for 10' with a few 250w efforts
  • 36m 39s
  • 2112 yards
  • 01m 44s / 100 yards

Roughest swim I have ever been involved in. Not from contact, but large chop/waves as the winds were high. Had to breast stroke some tougher parts as was worried that I was going to get sea sick. I don't have any experience swimming in rougher waters, so really I did about as well as one could considering where I live. I was worried that I had really messed up the swim, but actually swam well with the waves pushing me back in and made up some time.

In the end I was 5th in the AG coming out of the water!!!

Looks like the waves were worse during our AG, as I was 73rd overall in the swim.
What would you do differently?:

Less breast stroke, but everyone swam slow. I have put more effort into swim training this year and think this was a 32-33' effort without the crazy conditions.
Transition 1
  • 01m 44s

Good T1. Forgot to stuff a few extra gels into my tri top, but had a lot in the fuel cell anyway.
  • 2h 30m 7s
  • 56.6 miles
  • 22.62 mile/hr

Followed the power plan from my coach pretty carefully.
Was to start pretty easy at 215-225w, then build.

Lap 1, 22' @ 230w
Lap 2, 20' @ 238w
Lap 3, 20' @ 241w
Lap 4, 5' steep downhill with low power.
Lap 6, 9' @ 221w (NP 241)
Lap 7, 14' @ 243w
Lap 8, 2' @ 283w (climb)
Lap 9, 22' @ 235w
Lap 10, short downhill
Lap 11, 13' @ 249w.
Lap 12, 20' @ 261w

Could have pushed harder but rain started heavy and conditions did not allow for stronger riding at the end.

Felt I could comfortably hold 270 at the last half hour, as NP was in this range.

I would be interested to see what I could have built to with a less technical course and with less rain.

Winds were 25+ mph and made for some challenges. No one passed me, then again Josh Beck and the fasts started ahead of me...

Nutrition was nothing in the first 20' and then a gel every 15-20'. 3 bottles of water. Peed twice.

Easy spinning with the last mile.

238 w average, 247 NP for ride. Almost all in Aero position.
HR 139
Cadence 78

I *think* I might have been able to go a bit higher on the power goals, but considering the way the run ended up I sure wouldn't change a thing.

Top bike split in my AG by almost 7 minutes!
What would you do differently?:

Transition 2
  • 02m 58s

Bad one here. Had to use the restroom again, which could have been avoided by going on the bike. Need to do better!
  • 1h 32m 35s
  • 13.3 miles
  • 06m 58s  min/mile

Great run (for me)!
Started off running at a HR of 140 at 6:50 pace and it felt easy, so I knew I might have a good day. Plan was a gel (or less) every 20' or so.


Mile 1, 6:54 (141)
Mile 2, 7:07 (142)
Mile 3, 7:28 (145) This is the big hill climb
Mile 4, 7:03 (144)
Mile 5, 7:22 (146)
Mile 6, 7:16 (144)
Mile 7, 7:34 (146)
Mile 8, 7:32 (149)
Mile 9, 6:41 (147)
Mile 10, 7:07 (149)
Mile 11, 6:41 (151)
Mile 12, 6:55 (153)
Mile 13 6:44 (155)

Most of the hill climbing was from miles 3-8. In spite of that, I really did pick up the pace nicely at the end, and the last mile in 6:45 was flat and into the wind, so I am quite happy with that.
What would you do differently?:

Post race
Warm down:

ART/massage/Chiro after.

What limited your ability to perform faster:

Confidence in swimming in big waves.

Need more focus in T2.

Event comments:

Musselman is one of the best HIM races in the country and this is the second time I've done it.

Highly recommend this one!

I think this was a race that I can be pretty happy about. Things came together quite nicely. Despite having a 'slow' swim, I was actually 5th out of the water in a swim where I think 15 people from my AG were pulled from the water. I am improving in the swim and have worked for this.

I would like to thank a number of people:

1. My lovely wife Tracie who supports me unconditionally.
2. My coach Shane from ScotiaMultisports. Can't recommend him enough!
3. My PT, Tom Whipple who kept me in shape for this event.
4. Zoot for their sponsorship, along with the other sponsors listed below in my sig. line for their support.
5. Lastly, but not lastly, my BT mentor crew which has helped me over the years.

Profile Album

Last updated: 2014-05-25 12:00 AM
00:36:39 | 2112 yards | 01m 44s / 100yards
Age Group: 5/76
Overall: 73/1000
Performance: Average
Course: Rectangle
Start type: Plus:
Water temp: 0F / 0C Current: High
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:44
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:30:07 | 56.6 miles | 22.62 mile/hr
Age Group: 1/76
Overall: 10/1000
Performance: Good
Course: Rolling
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:58
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:32:35 | 13.3 miles | 06m 58s  min/mile
Age Group: 4/76
Overall: 17/1000
Performance: Good
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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] 5

2014-07-16 6:57 PM

Happy Valley
Subject: Musselman Half-Iron Triathlon

2014-07-16 7:19 PM
in reply to: #5026668

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Subject: RE: Musselman Half-Iron Triathlon

great race, i think the run proved the prior pacing was right on.  Can't imagine being able to run that fast

My Race Log
2014-07-16 7:25 PM
in reply to: #5026668

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Montague Gold Mines, Nova Scotia
Subject: RE: Musselman Half-Iron Triathlon
Great race Fred!

My Race Log
2014-07-16 7:32 PM
in reply to: #5026668

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Subject: RE: Musselman Half-Iron Triathlon


Awesome job Fred.  Great to see all your training coming together.  Nice negative split on the run too!

My Race Log
2014-07-16 8:12 PM
in reply to: Jason N

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Wisconsin near the Twin Cities metro
Gold member
Subject: RE: Musselman Half-Iron Triathlon

Great result Fred!   Nice run split heading into IM MT

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2014-07-17 4:00 AM
in reply to: Birkierunner

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PEI, Canada
Subject: RE: Musselman Half-Iron Triathlon

Great race Fred!!!  Excellent execution all around and a fantastic result!

My Race Log

2014-07-17 5:52 AM
in reply to: #5026668

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New user
South Central PA
Subject: RE: Musselman Half-Iron Triathlon
Great race Fred! It was nice talking with you after the race.
My Race Log
2014-07-17 5:55 AM
in reply to: #5026668

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Harrisburg, PA
Subject: RE: Musselman Half-Iron Triathlon

Great race, Fred!

It was good seeing you again.


My Race Log
2014-07-17 7:50 AM
in reply to: #5026668

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Mechanicsburg, PA
Subject: RE: Musselman Half-Iron Triathlon
Great race Fred! You where most certainly the crusher of souls this day. Hey that picture of Lake Senca was not race day.
My Race Log
2014-07-17 8:13 AM
in reply to: BrotherTri

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over the rainbow
Subject: RE: Musselman Half-Iron Triathlon

Awesome race!!  Well managed in all areas--impressive swim in that rough water!

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2014-07-17 8:36 AM
in reply to: QueenZipp

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Austin, Texas
Subject: RE: Musselman Half-Iron Triathlon

WOW - great race in all three disciplines.  Well trained for, well executed and the results back it up!

Congrats on the win!


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2014-07-17 9:38 AM
in reply to: mcmanusclan5

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Canandaigua NY
Subject: RE: Musselman Half-Iron Triathlon

Great race Fred and congratulations on the AG win!! 

Sorry we didn't get a chance to meet up this year.  I did see you on the run and you looked strong! 

The picture of the lake was definately not on race morning, that was some awful swim conditions!

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2014-07-17 11:14 AM
in reply to: #5026668

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Englewood, Florida
Subject: RE: Musselman Half-Iron Triathlon

Great job. Really nice swim in challenging conditions, followed by stellar bike and run portions. Well played all around.

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2014-07-17 12:02 PM
in reply to: #5026668

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Houston, Texas
Subject: RE: Musselman Half-Iron Triathlon

Wow, great race!  The power meter and coach sure seem to be working out  nicely for you.  Keep it up....can't wait to see how the rest of the season turns out!

My Race Log
2014-07-17 1:10 PM
in reply to: #5026668

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Subject: RE: Musselman Half-Iron Triathlon

Well executed race Fred!

Impressive bike split!

Very impressed with your result and the fun you are having this year.

My best HIM was when Shane was coaching me and I was able to negative split the run by a few seconds. It felt so much better than my prior HIM runs.

My Race Log
2014-07-17 3:05 PM
in reply to: #5026668

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2000500100100100100 home in The ATL
Subject: RE: Musselman Half-Iron Triathlon

Crazy-good race execution, Fred. Way to stick with the swim and not let it get in your head even though you thought it didn't go so well at the time - I always have to remind myself that when race conditions are bad they suck for everyone, not just me! I would agree that with that run I don't think I would change a thing on the bike either - sounds like you and shane put together a perfect plan. Can't wait to see what you a re able to do at IMMT!

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