Revolution3 - Triathlon1/2 Ironman

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Middlebury, Connecticut
United States
73F / 23C
Total Time = 7h 09m
Overall Rank = /
Age Group = M40-44
Age Group Rank = 0/
Pre-race routine:

Drove up to CT on Saturday and got to race site around 3pm.

The Oly race was earlier that day, so the venue was nicely buzzing with post-race festivities.

A nice expo was going on, with music, vendors, the usual stuff. Great finish chute and finish line - couldnt wait to cross under that on Sunday.

Smooth packet pickup, with a second line to wait in to get chip 'activated' and to have mug shot taken so it could be put up on the jumbotron's when I finished.

The event took place at a small amusement park in CT, which is a nice family diversion while racing. There was also a kids scavenger hunt-type event Saturday afternoon -- the whole weekend was very family-friendly and just had a great "vibe".

Dropped off bike - how cool was it that my name was on the transition rack and on race bib? I estimated about 600 racers in the Half based on transition area size. Also saw the pro area within the transition -- each one had a 2 ft x 3 ft poster with their name and picture at their assigned place. very cool.
Event warmup:

headed over to hotel and checked in by 4:30pm. not much to do, other then stay off my feet. met mirinda and crowie in the hotel which was pretty cool.

it seemed that the hotel put all the triathletes on the same floor probably because of the common early wake up times expected on sunday. (sure enough, at 4am sunday i heard a lot of activity on the second floor of the hotel).

weather forecast was not good, in fact by 10pm it started raining and thunder. couldnt sleep very well, it was almost 1am by the time I dozed ... then up at 4:30. two packets oatmeal, some granola, yogurt, and @ transition by 5:40 am. overcast skies, but no rain.

Pumped up tires, checked out the pros getting setup, and into wetsuit by 6:15, headed to beach area for swim warmups.

Swam for maybe 5 minutes - warm water (had to be at least 76) and it tasted good. Huge crowd gathered at the water's edge and the pros were off at 6:50 am.
  • 43m
  • 2310 yards
  • 01m 52s / 100 yards

I was actually looking forward to this swim ... i've been in the pool consistently since end of January, and wanted to take a lot of time off my previous swim @ this distance.

Not nervous at all as I started the swim. My strategy was go keep reminding myself "slow is smooth, smooth is fast, slow is fast" which I did well. Freestyle the entire way (woot!). Only real negative was some off-course swimming, nothing major but cost me time on the first leg.

I started out on an inside line, but back a few rows, and started at a good pace with HR and breathing comfortable. I recall passing the first bouy (probably 400 yds) and thinking "wow, that was quick".

Made the first turn onto second of three legs, and kept the smooth stroke going. Was still too wide so had to get a closer line as I closed on the second bouy. I was actually drafting for some time on the third leg which was a first for me.

Could not believe that shoreline was coming into view as I headed on the third leg. Goggles a little foggy but nothin terrible. The only bumping I experienced was on this third leg - definitely some swimmers from the wave behind me.

Kept swimming till my hand touched sand and stood up with a big grin on my face and ran to the Muscle Milk archway.

The run was uphill into parking lot -- i guess that's consistent with the bike and run course.

I shaved about 6 mins off my previous HIM swim split so I was happy.
What would you do differently?:

more drafting but that will come with practice. better sighting (ditto). go faster (double ditto).
Transition 1
  • 03m 30s

took me a few extra seconds to find my bike (should have been easier as most of the spots were cleared out!). I had counted the 'rows" but did not notice the extra 'columns' in the trans area...found the bike, by now had wetsuit around waist. i was on the bike pretty quickly. opted to go sockless which worked out fine.
What would you do differently?:

find my bike quicker :) duh :)
  • 3h 41m
  • 56 miles
  • 15.20 mile/hr

so i knew this was to be a brutally hilly bike ride ... and it was. over 4000 ft of climbing (ouch). wet pavement and some traffic made the descents dicey at times. saw lots of flat tires.

plan was to start at a comfortable pace and try for a negative split. i knew the largest hills was mile 7-12 and 22 - 28. nutrition and hydration plan was all set, too.

the bike started fine, with a mainly downhill for the first several miles. hit a small pothole at mile 5 which ejected one of my 3 bottles, but i figured i could make up the loss at the aid stations.

this course was relentless. even the (noneexistent) flats were hilly. long uphills, the descents ended with 90 degree (or less) turns so you really had to watch it.

the scenery was beautiful - ponds, wooded areas etc. i passed many people walking bikes up hills which i am happy to say i did not need to do.

i remember seeing the mileage markers appear ... 15, 20, 25 ... and feeling pretty good. i wasnt tearing up the course ... but i was making progress feeling strong. 30, 35, 40. no stomach issues, executed the nutrition plan ... i was mentally pleased with that aspect of the bike.

the last 3-4 miles seemed to go in slow-motion - never experienced that before. pulling into the parking lot I swear I was yelling "get me off this fricking bike".
What would you do differently?:

ride more. ride more hills. ride more flats. just *ahem* ride more in preparation.

i had one 45 mile ride prior to this. did not spend enough time on long rides.

although i'll rate this as 'below average' - i am proud of making it thru this tough course.
Transition 2
  • 02m 30s

since my butt was screaming to get away from this bike torture my T2 time was pretty good :)

already had race belt on, so I slipped off bike shoes and put my zoot run shoes on (sockless) visor and I was off....

  • find a portapotty, conveniently located next to transition. Mainly as a precaution, figured i'd make a quick pitstop. entered one port a potty ... no paper. second ... no paper, third, fourth, you get the idea. Luckily there was a permanent restroom nearby....ok so my run time has an extra 3 mins. Time well spent IMO.

  • I must have looked a little funny coming outta the restroom, "excuse me" to the crowds lining the parking lot exit onto the run course. I ducked under the "fence" and onto the run course, smiling and waving.

    What would you do differently?:

    bike faster. see above comments.
    • 2h 38m
    • 13.1 miles
    • 12m 04s  min/mile

    Did not know the run was to be so hilly. about 900 ft of ascents. i knew about the two major uphill sections and decided to walk them prior to race.

    Run started well, my strategy was to break the run into several segments: M1-3, 4-6 7-9, 10-12, 13. I wasnt thinking '13 miles' but rather 5K, another 5K, etc.

    First few miles were downhill, and along the end of bike course. Was thankful to be running, legs felt fine (relatively speaking.) Started out a little too fast so I slowed to a 10 - 10:30 pace which was my plan.

    The miles started going by, and i reached the big hill around 4 or 4.5. Over a mile long uphill over unpaved road. Most people were walking it. It was advertised as the "K Swiss Challenge" and there was supposed to be extra set of timing mats @ top and bottom with prizes for fasted splits ... but I didnt see any mats. No matter, my plan was to walk.

    Miles 5-7 had a little out/back, then rolling hills. Nice residential area, people were out cheering and the aid stations well-stocked and staffed.

    I enjoyed talking with other runners as we kept pace / passed / caught up w each other. Having our names on race bib was great so we could cheer and be cheered by other runners.

    Got to mile 9 and I remember feeling pretty good. I was able to get to 9 - 10 min/mile pace on flats and downhills, and walked the major uphills. Stomach felt fine although a little 'full', i had 3 gels over the 13 miles, with a cup of water and cup of pepsi @ each aid station. Volunteers were great ... shouting 'soda' 'water' 'pretzels' etc. I joked w one asking "do you have any diet pepsi" and got a nice laugh back ..

    I could have pushed faster the last few miles but I was really enjoying the moment, crusing along, mentally *pumped*, and apart from a small blister, physically fine. Chose to run sockless in my Zoots which worked out well.

    One final "middle finger" from the course @ mile 12 with a long uphill section, then a final half-mile cruise downhill, into park, into chute. I picked up to a 7 mm pace here, surprising myself that I had anything left, and felt my stomach start to tighten up as I crossed the finish line. I remember to smile but I think it was too late :)

    Had some difficulty breathing for a few mins as I walked around, felt like wind was knocked outta me but it passed quickly.
    What would you do differently?:

    run faster in the second half.
    Post race
    Warm down:

    I had two muscle milks, was not hungry but i heard the food was plentiful and good. Didnt feel like eating, so I gathered my things and was in the car within 15 mins. for the 2 hr drive home.

    Pouring rain started almost as soon as I hit the road - how nice it was that the rain and thunder held off for the day.

    What limited your ability to perform faster:

    need more bike training. that's an easy one to identify

    Event comments:

    Rev3 has got it nailed ... awesome event. Well planned, staffed, great swag, pros in attendance. Highly recommended!

    Tough course, but good preparation for Timberman 70.3 in August.

    Profile Album

    Last updated: 2010-02-02 12:00 AM
    00:43:00 | 2310 yards | 01m 52s / 100yards
    Age Group: 0/
    Overall: 0/
    Performance: Average
    Suit: sleeveless
    Course: out, right turn, right turn back into shore. well marked w bouys
    Start type: Wade Plus:
    Water temp: 76F / 24C Current: Low
    200M Perf. Good Remainder: Average
    Breathing: Good Drafting: Average
    Waves: Navigation: Below average
    Rounding: Average
    Time: 03:30
    Performance: Average
    Cap removal: Good Helmet on/
    Suit off:
    Wetsuit stuck? No Run with bike: Yes
    Jump on bike: No
    Getting up to speed:
    03:41:00 | 56 miles | 15.20 mile/hr
    Age Group: 0/
    Overall: 0/
    Performance: Below average
    Wind: Some with gusts
    Course: big loop with one out/back. lots of hills, not many flat areas. beautiful scenery, lakes, woods. nice amount of people out cheering, ringing cowbells, etc. three aid stations, nicely spaced and well-staffed.
    Road: Smooth Wet Cadence:
    Turns: Average Cornering: Average
    Gear changes: Good Hills: Below average
    Race pace: Drinks: Just right
    Time: 02:30
    Overall: Average
    Riding w/ feet on shoes
    Jumping off bike
    Running with bike Good
    Racking bike Average
    Shoe and helmet removal Good
    02:38:00 | 13.1 miles | 12m 04s  min/mile
    Age Group: 0/
    Overall: 0/
    Performance: Average
    Course: loop with two out/backs. HILLS. how sadistic! especially the hill @ mile 12. aid stations every 1 - 1.5 miles, a LOT of them with great volunteers
    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
    Course challenge Too hard
    Organized? Yes
    Events on-time? Yes
    Lots of volunteers? Yes
    Plenty of drinks? Yes
    Post race activities: Good
    Race evaluation [1-5] 5