Miami Man International Distance Triathlon - TriathlonOlympic

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Miami, Florida
United States
78F / 26C
Total Time = 2h 00m 21s
Overall Rank = 15/597
Age Group = 30-34
Age Group Rank = 2/41
Pre-race routine:

No stress at all about this race. Spoke to Jorge he told me to take it easy as this was the last race of the season. I took 3 days off after Miami 70.3 and retapered again. longest run was 5 miles prior to the race must stuff was short interval to keep some speed in the legs.

Woke up at 5 am, slept very well. Got to the race at 5:40 am. Had 1 hr 20 to setup. Met all the friends.
Event warmup:

Ran about 1 mile with a friend prior to the race. Water was 72 degrees so I didn't want to go in before.
  • 14m 44s
  • 1056 yards
  • 01m 24s / 100 yards

this is the first time i have ever done this, first 200 yards i simply took off like a bat out of hell...when the 1st buoy came i was witha group of the time the 2nd one came only me and another guy, the 1st guy was too far. I came behind him but as we approached the other waves i lost him. he beat my swim time for 6 seconds I can live with this. the guy that had best swim was 40 seconds ahead.
What would you do differently?:

not much 3 and 17th overall including pros/elites...
Transition 1
  • 01m 19s

Came out of the water, used the strippers they got me out of the wetsuit in about 2 seconds flat and I was off. The only negative was I was covered in grass....none the less I knew I was in a great position.

Once I ran out of transition I was #1.
What would you do differently?:

Everything was setup perfectly
  • 55m 7s
  • 22 miles
  • 23.95 mile/hr

Once you run out of transition you hit a rockly path. I carried the bike on my shoulder. Boy did my feet hurt.

I got on the bike hit the lap button put my shoes on and just began a hammer session. I said I wanted to keep 240 watts which would be 100% of my October FTP. Although this is high and I was recommend to run about 90%.

The course is not very scenic out in the boonies. So I said I will go as fast as I can, maintain my wattage and try to draft as legal as I can. Unfortunately after 10 min I realized well there isn't a single person that is riding at my pace. But I tried to get behing then make a safe pass.

At mile 8 I got a rockstar that just drafted. I screamed at him "Oi, PASS or DROP" at the turn around i just hit the gas and dropped him. close to the turn around I saw my friend.

once on the turn around i was holding 24.6 mph. that was with a 3-4 mph wind behind me. going back was against the wind. when i looked at my watch i was holding 252 watts. little too high but I was maintaing a solid speed. so I dropped off to 245 watts

15 miles done guess who comes up behind me but the same rockstar now with 2 other rockstars. so they are just flat drafting. they actually pass me. i drop back and ride 3 bike lenghts behind just drafting LEGALLY but i noticed oh....their speed is begining to drop. the next turn would mean we would head straight into the wind. so i positioned myself and passed them with about 4 seconds before the turn and then as soon as i hit the turn i hit the gass. shortly after i looked back and they were gone.

last 5 miles were a little painful, into the wind, 243 watts. I held 23 mph. my legs were saying uhm i think its time to start the run big guy.

when i didn't see a single person pass me on the bike i thought either i am way behind or i am that fast today which is partially correct I have never averaged a time like this on the bike.

Race data:

Actual bike leg:
Work: 744 kJ
TSS: 87.9 (intensity factor 0.994)
Norm Power: 235
VI: 1.01
Distance: 21.203 mi
Elevation Gain: 90 ft
Elevation Loss: 79 ft
Grade: 0.0 % (9 ft)
Power: 232 watts
Cadence: 87 rpm
Speed: 23.7 mph
Pace 2:32 min/mi

The reason this isn't perfect is due to the time when I pressed my transition buttons.
What would you do differently?:

24 mph on the bike is huge. I will take that.
Transition 2
  • 01m 6s

ran into the transition immidately found my rack and just put the bike on there and was out quick.

26th overall fastest transition i need to work on this one better.
  • 48m 5s
  • 6.6 miles
  • 07m 17s  min/mile

I hit the run at 7 mm. i quickly told myself SLOW DOWN. I went down to 7:45 and I felt like crawling. which is great. i knew right there awsome this will be a great run.

right at mile 1 35-39 AGer passed me. i sped up and we maintained a 7:30 - 7:45 pace. everytime i tried to pick up he would respond, it was nice for someone there. breathing was controlled. at mile 3 there was a turn around with the entrance to the zoo. right there as my watch clicked i was at 7:43 pace so i picked it up a bit right after the water station and he never responded.

so as i ran into the zoo mile 4 passed quick and i said wow only 2.5 miles nobody from my AG could i be #1. but i kept the pace even.

at mile 5.5 we hit a grassy camp ground and finally i got caught. i tried to run with him. we even joked but man he was fast. i picked up the pace to 6;15 mm and he was faster than that. i had to slow down.

from paces below i sped up and the last .6 mile i hammered. but i couldn't catch him.

Lap Data
Lap Time Distance Pace/Speed AHR MHR
1 07m 39s 1.00 miles 07m 39s /mile
2 07m 38s 1.00 miles 07m 38s /mile
3 07m 43s 1.00 miles 07m 43s /mile
4 07m 27s 1.00 miles 07m 27s /mile
5 07m 31s 1.00 miles 07m 31s /mile
6 07m 03s 1.00 miles 07m 03s /mile
7 03m 00s 0.47 miles 06m 22s /mile

What would you do differently?:

perfect execution i just couldn't respond with 1 mile left.
Post race
Warm down:

i sat down and chatted with him. we got our times he averaged 6:14 mm had a slower swim and bike and just destroyed me on the run by 43 seconds.

waited for my friend and we both went to the message whcih was just being set up as we were the first ones in. got a 10 min message it was awsome.

What limited your ability to perform faster:

nothing, great race, great way to end the season.

Event comments:

Good race, good expo, good transition spot. Didn't like the food and there was very little of it.

2nd place podium in the final race of season, great stuff.

Profile Album

Last updated: 2010-10-31 12:00 AM
00:14:44 | 1056 yards | 01m 24s / 100yards
Age Group: 3/41
Overall: 17/597
Performance: Good
Suit: Xtera Vortex3
Course: Triangle around the lake in the park near Metro Zoo.
Start type: Run Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 01:19
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:55:07 | 22 miles | 23.95 mile/hr
Age Group: 2/41
Overall: 10/597
Performance: Good
Forgot HR strap which I think was the best thing ever. Lately I have been mainly concerned with RPE.
Wind: Little
Course: The bike ride is through farmland areas of unincorporated Miami-Dade county (the Redlands), all on paved roads of course, open course.
Road: Rough Dry Cadence: 86
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:06
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:48:05 | 06.6 miles | 07m 17s  min/mile
Age Group: 5/41
Overall: 42/597
Performance: Good
No HR strap.
Course: Run around and through Metro Zoo. Pretty cool to see animals and stuff around.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
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] 4