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 Swim
Comments: The swim went pretty well. No panic or other problems, just good, workman-like strokes. Swimming is my weakest event, and my goal is to make it through efficiently and with a balance towards taking it easy against over-exerting myself. I feel I accomplished that. What would you do differently?: Sighting could have been better, but I am still happy with the results.  Transition 1
Comments: Rain, rain, go away! It drizzled and rained all day, which made the transitions and bike portions a bit miserable. Everything was soaked. What would you do differently?: Given the conditions, I was happy with the result.  Bike
Comments: The rain was a major factor - I wear glasses, and even with my nice prescription wind glasses, visibility was not good at all. On the straights, I did not have many problems, but the corners were all pretty slow. I passed a fair number of people, and only got passed by a few pros running the half iron course. That was a humbling experience - those guys blew by me like I was standing still, after riding 30 miles more than I had. Pacing was a bit off, but it was a bit chilly with the rain, and I did not want to cook myself for the run. I probably could have pushed harder. My knowledge of the course was also a bit lacking, so I did not know how many climbs were still to be had, which hampered pacing. What would you do differently?: Given the conditions, I am happy with the result. Transition 2
Comments: Wet weather does not a good transition make! I had bagged my socks, so at least those were dry, but my shoes were a bit damp. I also did not run with the bike. What would you do differently?: It was a good transition, all things considered.  Run
Comments: Overall, the results were solid. The run was about 4% off my previoius stand-alone 10k PR, so that I am happy with. Looking over my HR data, I was running pretty easy for the first part of it, so I could have probably kicked it up a notch. What would you do differently?: Kicked it up a notch, earlier. Post race
Warm down: Walked a bit, drank some water. What limited your ability to perform faster: I'm on the fence about nutrition. I think I should have taken in more calories. As it stands, I probably took in about 500 calories during the course of the race; I probably should have taken in 2 more energy gels during the bike, for 4 total, instead of just 2. I experienced some cramping in the top of my quads at mile 5 in the run. I skipped most of the run aid stations, and only took some water. Event comments: Food at the post-race was a bit of a disappointment - just brats, potato salad, and cookies. Some fruit would have been great, or just something more. The brat did not sit well in my stomach at all. Profile Album Last updated: 2013-01-22 12:00 AM
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United States
Revolution 3
65F / 18C
Precipitation
Overall Rank = 93/176
Age Group = 30-34 Male
Age Group Rank = 12/17
The Plan!
I'm lucky enough to have married up in the world, and my wife's family has a vacation home near-by.
I plan to hit the practice swim on Saturday morning.
For race day, the tentative plan is as follows:
Night before: simple meal, protein and carbs.
Morning: Early breakfast, oatmeal probably.
Pre-race: banana, some water
At race start: an energy gel
Bike start: energy gel; two water bottles (1 gatorade, 1 water)
Run start: another energy gel.
Goals:
Swim: 35 minutes, 2:20/hundred; I'd love to see a 2:10 or faster
Bike: 1:10:00, 22mph average; anything north of 22 is great; anything less than 20 is a disappointment.
Run: 53:00, 8:30 pace; I'd love to see 50 flat
Overall: Top half of race, an hopefully top half of age group.
None. I was running a little bit late that morning, so I was unable to join the warmup swim as planned.