The Michelob ULTRA London Triathlon - TriathlonOlympic

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London, England
United Kingdom
25C / 77F
Total Time = 2h 49m 22s
Overall Rank = /
Age Group = 25-29
Age Group Rank = 329/403
Pre-race routine:

Dinner with my parents the night before and collapsed into bed in a cheap motel at around 10pm. Oh yeah, and flew 10,000 miles a couple of days earlier so still a little jet-lagged.
Up early on the morning (4:45) and had a PowerBar and 3 nuun with water. Off to the venue with plenty of time to spare and racked. Drank a bottle (2 scoops) of HEED while waiting around.
Racking for 8,000!!!!!! bikes!!!!!
Event warmup:

Brief run around the car park.
  • 33m 17s
  • 1500 meters
  • 02m 13s / 100 meters

In some ways a great swim for me, in the bundle at the beginning (400 in the wave) but no panic and swam my own race (found a little space). On the flip side my sighting was awful and wandered all over the course including one massive off course that required the canoeist to come and get me! Think without this may have been able to get much closer to 30mins which was my target. Kept losing my swim cap - either let it go or pull it on harder.
What would you do differently?:

- Sight much better
- Be more aggressive in the swim
- Go harder, way too much in the tank at the end - more IM pace than Oly
Transition 1
  • 03m 49s

Out of the water and over the mat, strip wetsuit off and put into a plastic bag, then run up two flights of stairs into transition.
What would you do differently?:

Punchier in dragging wetsuit off - was a little gentle bearing in mind it was a race!
  • 1h 12m 34s
  • 40.4 kms
  • 33.40 km/hr

Good on the bike considering it was only the third time I have ridden this bike or on the aero bars (its been in London for the last 4 months). Shoulders and neck were a little uncomfortable from the unaccustomed position by the final 10kms but happy anyway.
Chain came off just coming out of transition so a little nervous about changing out of the big ring so monstered my way through early bridges, decided that was a bad idea and went back to carefully changing later.
What would you do differently?:

- Use the smaller ring earlier
- Keep up the effort to the end
- Spend more of the race on the aero bars, get more used to the position
Transition 2
  • 02m 26s

Smooth and easy - but chickened out of taking shoes off on the bike.
What would you do differently?:

Learn how to get shoes off on the bike.
  • 57m 17s
  • 9.8 kms
  • 05m 51s  min/km

Legs felt typically pants from the word go but managed to get some rhythm going. Wearing my new orthotics I don't think help as my main limiter seemed to be muscular in my left leg and focused on the inner quad - exactly the new muscle that they are meant to bring into play. Fund a good guy to run around with though.
What would you do differently?:

- Not wear new orthotics
- Go easier with a steadier pace, but keep moving smoothly
Post race
Warm down:

Massage, lunch, coke, shower - pretty much in that order.

What limited your ability to perform faster:

- Swim technique incl sighting and navigation - never felt like I was working hard in the swim
- Time in the aero position and on the tri bike
- Lack of run training, and stupidly using new orthotics!

Profile Album

Last updated: 2006-03-07 12:00 AM
00:33:17 | 1500 meters | 02m 13s / 100meters
Age Group: 334/403
Overall: 0/
Performance: Below average
Suit: Ironman
Course: One lap in the dock.
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Good Drafting: Bad
Waves: Navigation: Bad
Rounding: Average
Time: 03:49
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
01:12:34 | 40.4 kms | 33.40 km/hr
Age Group: 208/403
Overall: 0/
Performance: Good
Avg pwr 185 Norm pwr 202 (relatively well paced) Avg HR 146 - Max 158
Wind: Some
Course: Two laps - EXCEL to Canary Wharf and back - EXCEL to Parliament Sqaure (how cool!) and back
Road: Smooth Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Bad Hills: Bad
Race pace: Comfortable Drinks: Not enough
Time: 02:26
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
00:57:17 | 9.8 kms | 05m 51s  min/km
Age Group: 374/403
Overall: 0/
Performance: Below average
Avg HR 161 KM1 158 5:58 pace KM2-6 161 27:04 5:24 pace KM6-9 162 19:05 6:20 pace KM 10 164 6:15
Course: Two flat laps around the dock with two horrible ramps up and down into the exhibition centre.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
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