Rev3 Quassy - Olympic Rev - Triathlon

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Middlebury, Connecticut
United States
Total Time = 2h 45m 50s
Overall Rank = 161/717
Age Group = M35-39
Age Group Rank = 30/86
Pre-race routine:

Up and out after some cereal and coffee.
Event warmup:

Swam a couple hundred nice and easy. It was getting warm early, so the water felt nice. My wave went off 10 min after the first, so not TOO much standing around.
  • 29m 58s
  • 1640 yards
  • 01m 50s / 100 yards

Today's swim goal - Have fun. Hit that goal!

I'm really liking swimming in training now, especially OWS. In races, its hit or miss with the stress, so I just wanted to take it easy and enjoy a nice swim with life guards watching my back. I slept funny last night and woke up with a sore left shoulder, so I focused on form and not overdoing it. Everything went "swimmingly" until I rounded the first buoy. I even managed to draft off a guy for a little while.

After the first turn the sun was in my eyes and I went off course. When I could see anything, it was the buoys for the HIM. The down side was that I swam too far, but that was offset by the relaxing swim I had with no one within kicking distance!
What would you do differently?:

Nothing. Maybe pull the trigger on a sleeveless. I hate my wetsuit, but that buoyancy is nice.
Transition 1
  • 01m 48s

BestT1 ever! Nothing fancy I just moved along at a good clip and didn't get hung up on anything. It's a decent run up from the beach and I couldn't believe that so many people were strolling up it. All the work it takes to shave a minute off an OLY swim time, and your just going to give it back? I moved up 9 spots in my AG in T1, if I'm reading the way they report times right.
What would you do differently?:

With my slow swimming, I should start making transitions my "thing"
  • 1h 24m 45s
  • 24.85 miles
  • 17.67 mile/hr

Bike goal - avg 180watts and keep cadence in the 80s. Did that and then some. I figured that 85% of threshold would be a good goal for today. That's a little low for an Oly, but with all the hills I figured that would be 90%+ in normalized power.

Lately I've been annoyed that I don't hold the same king of watts outside as on the trainer. Today was the day to work on that. I didn't coast unless I was about to brake. Recovering with high cadence low power on the downhills is recovery too.

All in all just a good ride. Not great, but I'm not a great rider. I spent a lot of the race going back and forth with a 49y/o female powerhouse. I'd pass her on the downhills because I have a good 20lbs on her, and she'd pass me right back when we started climbing. At some point I did drop her and tried to keep up with some guys in my AG, but was hit or miss with fending them off. Did move up 7 AG spots over the bike leg, so no complaints. This race brings out some fast fellas.
What would you do differently?:

Get better at the dismount. I took my feet out before the dismount, but I'm not flexible enough for that without practice, so gave myself stomach cramps.

Oh, and ride more.
Transition 2
  • 00m 54s
What would you do differently?:

Nothing all fine. Didn't gain or lose any position in T2
  • 48m 25s
  • 6.21 miles
  • 07m 52s  min/mile

Run goal - just run it like a runner. In the half last year, I was the walking dead after the bike and my system was shutting down. I guess I hit this goal, but still walked a couple of steep hills. my stretch goal was to not let any guys in my AG pass me on the run. Not even close on this one, but I did move up 10 more spots...

What would you do differently?:

I went out too hard for the first 2 miles and paid for it when the going got tough. But I don't know, I was going to pay one way or the other, so maybe I just bought myself some cushion.
Post race
Warm down:

I almost kissed the girl who gave me the cold wet towel that they were handing out. It really started heating up during the run and I was done... I went straight to get some food before most. Some of the stuff was "serve yourself" and triathletes sometimes gross me out the way they handle communal food....

After the half last year, I couldn't eat for 6 hours after the race, so a big improvement here too.

Then home to mow the lawn and get the pool ready for tomorrow. I can't wait until William's old enough do some of this crap for me :-)

Event comments:

Rev3 and Quassy are fantastic. I'm not sure if I'll travel to any of their other races but definitely doing this one again. I'm leaning towards the Revolution (Oly on Saturday, HIM on Sunday) next year. I can race the Oly and use the Half as a hard training day for IMLP. We'll see.

Profile Album

Last updated: 2012-11-30 12:00 AM
00:29:58 | 1640 yards | 01m 50s / 100yards
Age Group: 56/86
Overall: 364/717
Performance: Good
Suit: Neosport full
Course: Counterclockwise triangle. They had the buoys out for the half that is going on tomorrow. That screwed me up a bit.
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Below average
Rounding: Good
Time: 01:48
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
01:24:45 | 24.85 miles | 17.67 mile/hr
Age Group: 0/86
Overall: 0/717
Performance: Good
Garmin facts: Avg HR: ? wasn't reading right Power: 199W Normalized: 216 IF=1.01 Dist: 25.63 (18.1 mph) Elevation gain - 1,939
Wind: Some
Course: A beautiful course with a lot of hills, no flats. The downhills are not technical, so at least you can bomb down them.
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:54
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:48:25 | 06.21 miles | 07m 52s  min/mile
Age Group: 0/86
Overall: 0/717
Performance: Average
HR 156
Course: fast start with the hills starting after mile 2. Lots of shade, but this is no course for a run PR.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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] 5