Rev3 Quassy - Half Rev - Triathlon1/2 Ironman

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Middlebury, Connecticut
United States
Revolution 3
61F / 16C
Total Time = 7h 43m 18s
Overall Rank = 679/745
Age Group = 40-44
Age Group Rank = 54/64
Pre-race routine:

Woke up at 5. Had breakfast of 2 cups apple sauce, a power bar and a banana. Stopped on the way to get a small iced coffee and sipped water all the way to the park. Sat in traffic for a long time and was rushed when we got there. God, I hate being rushed. Was discombobulated. Managed to get everything on and laid out but just barely (almost left goggles and swim cap). (With no races between now and IMMT - I need to think about and practice this).
Event warmup:

Got into water and warmed up with a quick swim. Really tired hard to keep pulse under 90.
  • 43m 26s
  • 2112 yards
  • 02m 04s / 100 yards

It was a decent swim. I had some difficulty getting my breathing just right. But about midway through the first leg, I was good to go. My strategy was to go slow for first leg, pick it up the second, and go strong during the third. I kept running into people and had difficulty sighting in the morning sun. On the 2nd leg, I couldn't make out anything and just followed everyone else. Was never really able to draft - people seemed just too fast (or two slow). I felt really good during the third leg and pushed the pace a little bit.
What would you do differently?:

A few things: 1) Work on bilateral breathing to help stay in a straight line. 2) Swim a few hundred yards the morning of with the hopes of getting into a rhythm sooner. I wonder if I could partner up with someone and we could take turns drafting with each other (maybe through BT)
Transition 1
  • 04m 51s

Not gonna lie - I took my time in T1. I wanted to make sure I got my bike shirt on more easily than at the season opener so I hopped out of wet suit and dried off with a towel then put on bike shirt. loaded up with my food for the bike and got going.
What would you do differently?:

I should swim in my tri shift Next time will be easier with the new race belt that Charles so kindly gave me.... but I still need to practice more. I need the entire process to become automatic so I should try to do it before long rides.

Think about putting on socks - I didn't have any blisters on the bike but I wonder if that made my feet more painful on the run.
  • 4h 16m 2s
  • 56 miles
  • 13.12 mile/hr

Coming out of T1, I felt good and there were plenty of downhills to warm up on... I know I was going fast, and I constantly kept having to pull back knowing that a fast start would make for a grueling finish. The hills were legit and never ended. One was seven miles long. While there were 4 ranked hills - the course kept going up and down. I followed Mike's advice of seeing how slowly I could go on the uphills and tending to hammer the downhills so it didn't take so much energy to go up. There were times when I was averaging 25-30 mph. Going into the big ring on the down hills helped but I think it tired me out. Nutrition was good and I felt that having the protein bar early in the bike worked out well.. I was tuckered out by the time I got back to T2 but I still felt good. The ride itself was beautiful - the views were amazing and being in rural CT was almost idyllic in a Norman Rockwell kind of way.
What would you do differently?:

Depending on how I'm doing, I might choose to not pedal the downhills in IMMT for the first half as long as I am maintaining my pace with the hope of being fresher for the second half of the ride and for the run. I also need to change the set up on my watch to track speed and not pace - as that will let me really focus in on the pacing. Also, I really need to dial in my hydration. I ended up going to the bathroom at the 3rd aid station.
Transition 2
  • 03m 11s

Again - I didn't push it. I sat down to take off bike shoes and put on fresh socks and my running shoes.
What would you do differently?:

Practice Practice Practice. Also put raffy in my back pocket as I came to T2.
  • 2h 35m 64s
  • 13.1 miles
  • 11m 55s  min/mile

I followed my plan and walked the first mile (with the goal of getting back to IMMT training ASAP) and then followed a 5 run, 5 walk throughout. I also tended to save the gu and eat the banana and pretzels they were giving out at the aid stations. I also discovered the joy of putting a cup of ice into my hat which was huge since it seemed a lot warmer than the predicted 74.

I did everything during the first half of the run to not push the pace. I walked up all the hills. I made a lot of friends back there in the pack. Met a guy who will be volunteering at IMMT and even chatted with a nice Yankees fan. During miles 3 and 4 I stopped to pick up garbage to do a good deed but also to slow myself down. It really paid off because with about 4 to go I was done. Having not completed a longer training run than 9 miles - I was in uncharted territory. My left hip and glute hurt, my feet were developing blisters. And my stomach was a bit upset despite following my nutrition plan. But I slowed down my pace during my "runs (more like a shuffle) and didn't push my walks either.
With 7 to go - I turned on the NASCAR race - and it was a wonderful distraction. I didn't feel the same boost from the coke as had during a couple of my long rides - wished I had. The last mile and a half was rough - a Cat 5 hill that never seemed to end. But I jogged up it wanting to finish strong.
What would you do differently?:

Play around more on training runs with bananas and pretzels to really dial those in. It might help to have a nutrition card just to make sure that I get everything I can out of the 4th discupline. In order to make Mike Reilly while having as good a day as possible - I really want to hit my marks.

Drink less - I peed 5x during the run. That is way too much! I should change drinking on the 5s to drinking on the 10s.

Better socks

Post race
Warm down:

Did very little. I ate a burger and sucked down a gatorade and hopped in the car and went home.

What limited your ability to perform faster:

This race wasn't about speed. It was about getting ready for IMMT - so I never pushed it. I was also coming down with a cold and felt tired the day before.

Event comments:

This was a good race but I felt like Rev3 was tightening their belts financially. We got very little in terms of bling (the only thing we got in our athlete packet was a head rag. Post race food wasn't fresh by the time I get there and there was no beer (seriously - they had it at MD - but only served soft drinks here). Aid stations were good and volunteers were really friendly. The course was just what I wanted - something that would really challenge me and boost my confidence. It was beautiful - and the weather was PERFECT!

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Last updated: 2014-05-12 12:00 AM
00:43:26 | 2112 yards | 02m 04s / 100yards
Age Group: 36/64
Overall: 491/745
Performance: Average
Suit: Wetsuit
Course: It was a wave start. We began on shore and then entire age group ran into the water. We went clockwise around a triangle.
Start type: Run Plus: Waves
Water temp: 61F / 16C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Good Navigation: Below average
Rounding: Average
Time: 04:51
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Average
04:16:02 | 56 miles | 13.12 mile/hr
Age Group: 51/64
Overall: 662/745
Performance: Good
Bike Start 00:48:17.946 385 of 548 - Mile 15.6 01:59:05.503 1:10:48 13.22 mph 15.60 mi - Mile 35.7 03:30:49.980 1:31:44 13.15 mph 20.10 mi - Bike Finish 05:04:20.786 1:33:31 13.02 mph 20.30 mi
Wind: Little
Course: 2600 feet of elevation gain
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Too much
Time: 03:11
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
02:35:64 | 13.1 miles | 11m 55s  min/mile
Age Group: 54/64
Overall: 679/745
Performance: Average
Run Start 05:07:31.666 52 of 64 - 660 of 745 12:12:31 PM Mile 5.5 06:28:50.446 1:21:19 14:47 /mi 5.50 mi 52 of 64 - 684 of 745 1:33:50 PM Mile 10.8 07:43:18.040 1:14:28 14:03 /mi 5.30 mi 54 of 64 - 679 of 745 2:48:18 PM
Course: 800 feet of elevation gain with 2 cat 5 hills made this a ball buster. I was never really pushing myself so it wasn't terrible but it sucked the life out of me - especially the last hill at mile 12.5.
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 2
Good race? Yes
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4