Ocean Shores Big Weekend Half Iron Triathlon - Triathlon


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Ocean Shores, Washington
United States
TriFREAKS, Inc.
60F / 16C
Sunny
Total Time = 5h 34m 10s
Overall Rank = 21/75
Age Group = 30-39
Age Group Rank = 8/19
Pre-race routine:

Had breakfast about 2 hours before the race (woke up at 4:50am.) Oatmeal, banana, and a clif bar in the comfort of my hotel bathroom! (I didn't want to wake up Robyn and the girls!) Most of the pre-race was to get my bike ready since I hadn't ridden it after getting it serviced (kind of risky!) Also, there was fresh-cut wet grass clippings everywhere, so I had to wipe my tires down out on the road after getting my transition area set up.
Event warmup:

Not much warm up to be had. I didn't feel rushed, but the pre-race meeting started a little sooner than I thought it would, so I couldn't get into the water before the race meeting to get some strokes in. I did a couple of short sprints and light stretching during the pre-race meeting. I almost forgot to take a gel before the race start, but barely got it in. I only got in the water about 3 minutes before start, so no real warm up, just trying to acclimate.
Swim
  • 45m 35s
  • 2112 yards
  • 02m 10s / 100 yards
Comments:

Well, this was the only real discouraging part of the race, and even that was not too bad! I didn't feel that bad, but never really got my breathing as comfortable as I had been in training. Very little traffic the entire swim. I kept the out at 15X3 strokes of free and 14-16 strokes of side. Never really got relaxed during the side strokes. I tried to increase to 20X3 on the back portion, but must have been really inefficient on my stroke, because I lost about 3 minutes on the back! I was hoping to free all the way from the sprint buoy (400 meters) to home, but couldn't maintain that either.
What would you do differently?:

I need to get stronger and more efficient for the latter part of the swim. I had a little water in one of my goggles, which probably didn't help with my anxiety. I had my tri-top over my shoulders, which didn't feel too constrictive on my breathing, but I'll probably try around the waist next event.
Transition 1
  • 02m 7s
Comments:

I felt really good about this transition, especially since I put on gloves, which probably added 20 seconds. Nothing stood out as perfect, just methodical and I didn't miss anything.
What would you do differently?:

I won't likely be wearing gloves for too many rides. I could've got the cap and goggles off a little sooner, and also need to work on getting nutrition bag into the back pouch of my top.
Bike
  • 2h 53m 44s
  • 56 miles
  • 19.32 mile/hr
Comments:

I felt great about the bike segment! I didn't push myself hard on the first lap. I always tried to keep a gear under what my normal ride would be. The wind picked up for the second half, getting very strong on the home stretch heading north! I ended up with an even split, which I felt really good about. Stayed on the bars almost the entire ride. No real aches or hurts. A very good bike.
What would you do differently?:

I didn't finish my 24 oz water bottle, so I may have left a little too much hydration behind going into the run. Other than that, I wouldn't change anything.
Transition 2
  • 02m 26s
Comments:

I was a little woozy getting the shoes on, but with getting the socks on in grassy conditions, I did a really good job of keeping my feet clean.
What would you do differently?:

I went to my knees to get my socks on, which I'm not sure that I can go without. I'll probably get off the bike with my feet out of the shoes in the future.
Run
  • 1h 50m 19s
  • 13.1 miles
  • 08m 28s  min/mile
Comments:

It was a great run, and will always be memorable for the beach portion, and for wetting myself! I took off too fast, resulting in about 3 walking segments between miles 9 and 11.
What would you do differently?:

Obviously listen to my body and use the toilet when I'm feeling the need! I just went out too fast. I'm glad I took the chance, because I felt really good for the first 6.5 miles. I'm not upset about the walking times, I'm glad I did before I crashed. I was able to still finish running and smiling!
Post race
Warm down:

A steady walk around the park while munching some snacks, and then a thorough stretch!

What limited your ability to perform faster:

The second half of my swim, but strength and efficiency. I have probably peaked on my bike, not sure if I can get much more out of it with my current training strategy. I probably could've trimmed a minute or two off of the run if I hadn't pushed as hard between miles 4 and 8.

Event comments:

I had a great time. I wish the bike course would've had a couple hills, perhaps heading out of town instead of doing two laps would make it more interesting. Aid stations during the run needed a few more nutrition options as well. But overall, it was a great day and a great race!


Profile Album


Last updated: 2013-07-15 12:00 AM
Swimming
00:45:35 | 2112 yards | 02m 10s / 100yards
Age Group: 14/19
Overall: 0/75
Performance: Below average
Suit: Full length XTERRA
Course: An out and back on Duck Lake. Three turn-around buoys for the different distances on the way out, and then straight back to the dock.
Start type: Deep Water Plus: Waves
Water temp: 68F / 20C Current: Medium
200M Perf. Average Remainder: Below average
Breathing: Below average Drafting: Below average
Waves: Below average Navigation: Good
Rounding: Below average
T1
Time: 02:07
Performance: Good
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:53:44 | 56 miles | 19.32 mile/hr
Age Group: 9/19
Overall: 0/75
Performance: Good
Wind: Strong
Course: A horeshoe shape around the Ocean Shores peninsula out and back, and two laps. So I saw the same scenery 4 times!
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 02:26
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
Running
01:50:19 | 13.1 miles | 08m 28s  min/mile
Age Group: 7/19
Overall: 0/75
Performance: Average
Course: An out and back along Ocean Shores Blvd with a 1.5 mile stretch on the beach!
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4