TOUGHMAN Alabama - Triathlon

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Pell City, Alabama
United States
Team Magic
91F / 33C
Total Time = 5h 59m 22s
Overall Rank = /
Age Group = 30-34
Age Group Rank = 0/
Pre-race routine:

I had checked my bike in the previous day. I woke up at 5:00am, applied sunscreen, race number tattoo, dressed and ate two greek yogurts and a banana.
Event warmup:

I performed a series of light dynamic stretches to loosen up my shoulders, hips, hamstrings/quads and calves.
  • 42m 4s
  • 2112 yards
  • 01m 59s / 100 yards

The category start is definitely preferable to beach mass starts that I've done for shorter course races.

Overall I was very happy with my swim. Since my previous race experience were sprints, I had to really work on pacing my swim and think about it as a warm-up for the bike portion.
What would you do differently?:

I would probably stay closer to the buoys on the way out to the turns. I opted to swim out wide to avoid traffic, but that may have cost me some time.
Transition 1
  • 04m 6s

I had an ok transition. It was a short 100 yard run from the boat ramp into T1. Put on helmet, glasses, dried feet, put on socks, shoes, and loaded extra nutrition into my pockets.
What would you do differently?:

Learn to cycle without socks. I think I spent the most time trying to get sand, pebbles and grass off my feet. Also, I put all my stuff on top of my towel, so when I went to grab it, I had to re-arrange everything. Those two items cost me time.
  • 2h 37m 46s
  • 56 miles
  • 21.30 mile/hr

I stuck to my race plan of keeping my heart rate in zone 3/4 and never going anaerobic zone 5 on any segments or hills. Maintained my nutrition plan of eating 100 calories and taking an electrolyte capsule every 30 minutes. Drank close to 80 oz of sports drink.
What would you do differently?:

I had the luxury of recon and riding the course two weeks before, so I knew where all the hills were and how hard I could hit it. I probably could have pushed it a little more on the descents and flats.
Transition 2
  • 02m 2s

The yankz laces made putting on shoes really quick.
What would you do differently?:

spend less time digging the trash from my pockets.
  • 2h 33m 25s
  • 13.1 miles
  • 11m 43s  min/mile

Since it was really hot, I stopped at every aide station to get water, ice and towels. Many people were walking. Up to mile 10, I was doing great. Hitting my planned race pace of 9-9:30min/mile and feeling great.

At about 9.75 miles, I started to feel a little cramping coming on in both of my calves, so I slowed down a little, shifted my foots strike to be more mid foot and kept going. Almost exactly at the mile 10 marker, both of calves locked up and I collapsed on the run course. I sat up and with my hands had to pull my feet up to free/loosen my calves. I sat on the ground for about 5 minutes stretching before trying to get up. I felt bad telling all the concerned racers, race volunteers and police that I was going to be ok and I didn't want a ride.

I was pretty upset by the cramps and my mind shifted from hitting my finishing goal of 6 hours to can I finish?

I walked for about 2 miles and then decided that I would try to run until I started to feel the cramps coming on. I was able to figure out a pace/cadence that I could handle and I was able to run my way to the finish.
What would you do differently?:

More run training, more electrolyte capsules more hydration. After doing some reading. There doesn't seem to be any scientific evidence to support a relation to cramps and mineral imbalance. There does seem to be science to suggest that muscle fatigue causes cramps.
Post race
Warm down:

some stretching, relaxing and eating

What limited your ability to perform faster:

The calf cramps on the run caused me to walk 2 miles which really impacted my run time.

Event comments:

Overall it was a great race. Team Magic puts on amazing events and they did a fantastic job. I entered this race because I had won a free admission, but I was not fully trained to do more than survive a HIM distance event.

Profile Album

Last updated: 2014-08-17 12:00 AM
00:42:04 | 2112 yards | 01m 59s / 100yards
Age Group: 0/
Overall: 0/
Performance: Good
Course: The course was a category start from a buoy about 30 feet from the Pell City Sport Complex recreational swim shore out about 1000 yards down the lake and then a 120 degree, 1110 yard turn toward the Pell City Sport Complex boat ramp.
Start type: Wade Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Good
Time: 04:06
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:37:46 | 56 miles | 21.30 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Wind: Some
Course: The course was an out and back with rolling hills and about 2000ft of elevation
Road: Rough Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:02
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:33:25 | 13.1 miles | 11m 43s  min/mile
Age Group: 0/
Overall: 0/
Performance: Bad
Course: It was an out and back run course with small rollers for the first 2 miles, flat for miles 3 to 4 and then hilly miles 5 to 6 to the turn.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Ok
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5