North East Triathlon - TriathlonOlympic

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North East, Maryland
United States
CGI Racing
92F / 33C
Total Time = 3h 10m 48s
Overall Rank = 260/350
Age Group = M40-44
Age Group Rank = 34/42
Pre-race routine:

Went up Saturday with Tricia and Christy for packet pick-up. It's always nice to spend some time with someone who unterstands you when talking about your brick workouts, nutrition and taper.

Woke up at 4:30. Had a banana and some water. Out the door around 5:30 for the hour drive to the race location. Set up transition and met up with some other BTers for the hour wait until the Olympic waves started.

Goal for race was to be under 3 hours.
My goals were:
Swim: 35:00
T1: 3:00
Bike 1:25:00
T2: 2:00
Run 55:00

= exactly 3 hours
Event warmup:

Watched the Sprint race wave starts. Hit the port-o-pot a few times. Commented that I was very thirsty and couldn't find any water to drink. Should have realized this was a bad sign.
  • 35m 42s
  • 1640 yards
  • 02m 11s / 100 yards

Water temp was 85 so wetsuits were not allowed. Entered water with a nice cannonball off the dock which got a nice review from the announcer. Swimming is definitely my weakest area so my goal here was to just finish in a respectable time. With no wetsuits I figured it would take me about 5 minutes longer than my 35 minute goal time. Felt great during the swim, I think I may have even drafted off a couple of people. Finished in under 36 minutes so I was pretty happy with the time.
What would you do differently?:

I need to get some lessons or spend some time with a coach to work on my technique. I've never really done any drills or faithfully followed a structured plan. The times spent with BTers at Sandy Point this year made a big difference. So, I just need to dedicate some energy to my swim and I should be able to see some improvements. For this race though, I have no complaints.
Transition 1
  • 03m 38s

Long run from swim exit to entrance to T1 added some time. Pretty good transition though I took a little time to drink from a water bottle in my transition bag. Probably added 15 seconds.
What would you do differently?:

Maybe have 2 bottles on my bike. I drank from my bag bottle because I didn't think my bike bottle would last if I relied only on that.
  • 1h 20m 15s
  • 23.2 miles
  • 17.35 mile/hr

The first half of the bike I felt great. At 30 minutes into the bike I was at 9.5 niles (19mph avg). The last 13.7 miles took me about 50 minutes (16.44 mph). There were more hills on the back part of the course but around 50 minutes I was really dragging. I hadn't planned out my nutrition very well. On my long rides I've always just taken Fig Newtons and Gatorade. On this day it just wasn't enough. It was very hot and I think I was underhydrated to begin with. I still came in way under my 1:25:00 goal time but I was fading fast.
What would you do differently?:

Plan nutrition a little better, including being fully hydrated before the race starts.
Transition 2
  • 02m 20s

Not too bad. Took another drink from bag bottle. Felt a little crap in my groin when I bent over to put my shoe on.
What would you do differently?:

Not much. Maybe take the bottle with me on the run.
  • 1h 08m 55s
  • 6.21 miles
  • 11m 06s  min/mile

Oh boy...this is where the wheels came off. I came out of T2 in a little under 2:03:00. I had 57 minutes to run a 10K. No problem right? WRONG! I had nothing in my legs. I was sweating so bad, felt naseous and had tiny cramps coming on all over my legs. First it was my groin, then a calf, then a quad, then back to the calf. I walked every water stop and drank from each one. They gave out cold towels which was a life saver. I pretty much did a run/walk (okay mostly walk) the middle 4 miles. The last mile I saw a guy in my age group in front of me who was also walking. I did a run 2 utility poles, walk one pole routine to try and catch him. I passed him at the last wated stop ( less than a half a mile from the finish) but he passed me back and I didn't have anything left to follow. Well, the little I did have left I was saving for my finish line photo. :)
The best part was the vultures devouring a deer carcass on the side of the road as we ran by. If I wasn't alreay naseaous that sight and smell would have taken care of it. Since the course was out and back we got to experience that twice on the run. BONUS!!!
My girl Kim and all my BT friends (most of who had passed me earlier in the race) were at the finish to cheer me on. They are an awesome group.
What would you do differently?:

Plan nutrition better. I had the fitness for the run just not the fuel which is kind of discouraging but I'll take it as a learning experience.
Post race
Warm down:

went over to the Dirty Duck, Slutty Swan, Naughy Goose or whatever the restaurant was for some grub. Hung out with Tricia, Christy, CJ, Traci and a couple of Canadians (eh?) while we chowed down.
Talked to CJ a little about how we need to figure out our nutrition plans before Eagleman next year.

What limited your ability to perform faster:

Swim training and nutrition planning.

Event comments:

This was only my 2nd Olympic distance race and first in 3 years. I signed up kind of late and didn't treat it as an "A" race and it showed. It was humbling not to have anything for the run because that is my strongest area. Overall a very good time. This has been my best year in triathlon mainly because of the friends I have made through BT. Before this year I did everything on my own but now I have friends to train with, race with, get advice from , etc. I really appreciate everything BT has done for me this year.

Profile Album

Last updated: 2009-06-21 12:00 AM
00:35:42 | 1640 yards | 02m 11s / 100yards
Age Group: 0/42
Overall: 278/350
Performance: Good
Suit: Not Allowed
Course: Rectagular course starting in water by a boat dock and finishing at a boach launch area.
Start type: Deep Water Plus: Waves
Water temp: 85F / 29C Current: Low
200M Perf. Remainder:
Breathing: Average Drafting: Average
Waves: Navigation:
Rounding: Average
Time: 03:38
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
01:20:15 | 23.2 miles | 17.35 mile/hr
Age Group: 0/42
Overall: 212/350
Performance: Average
Course: Rolling course with larger hills on the 2nd half.
Road:   Cadence:
Turns: Cornering:
Gear changes: Good Hills:
Race pace: Drinks: Not enough
Time: 02:20
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:08:55 | 06.21 miles | 11m 06s  min/mile
Age Group: 0/42
Overall: 288/350
Performance: Bad
Course: Out and back on the side of a road in the sun!!
Keeping cool Drinking
Post race
Weight change: %3
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers?
Plenty of drinks?
Post race activities: Good
Race evaluation [1-5] 4