Nautica Malibu Triathlon - TriathlonSprint

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Malibu, California
United States
Michael Epstein Sports Productions (MESP)
70F / 21C
Total Time = 1h 56m 38s
Overall Rank = /
Age Group = Clydes +
Age Group Rank = 3/14
Pre-race routine:

Got up at 4 . Arrived in just in time to get into Zuma parking around 5:30am , and most important got good sleep the week before.
Packet pickup in the dark , Started to Set up in transition with a Grade A spot three from the hedge saying hello to my fellow competitors.
Plenty of space and good spots left . It takes a while to set up when everyone is so friendly . I have a buddy who was doing his first Tri so we really wanted to make him feel at home .

Despite racing last week I was well rested going into this race . Only complaint was my calves were tight .
Ate Small bowl of cereal, banana , apple , ,
Go Bathroom * 4 , I am early so no wait at the WC and they are still cleanish.
Event warmup:

Walk up to start area and down the beach to the swim exit , Macca in wave 1 or 2 was swimming as fast as i was walking .
Say him exit and head to Transition
Walked over to bike mount line and watched for 5 mins . Interesting to see
the smooth operators and the clumsy ones too. LOL
I was wave 12 so i headed back to the beach for some stretches and to sit down , try to relax and watch

  • 19m 4s
  • 805 meters
  • 02m 22s / 100 meters

Swim went well but i really needed to do more of it freestyle
water 64F so no wetsuit for this Draft Horse
It was chilly in the air this AM so i wore a throw away tshirt until 10 secs to go . No warm up . I consider the swim the warm up so i only start to race once i am on the beach again.
Relaxed a little after first buoy. Arms felt good , little or no fatigue so my effort was at the right level, breathing was good , pacing was good . Sighting was excellent, with slight pause with 1 arm up front to glide and roll , Like a long swim in the pool where you cant let yourself go anaerobic . Its hard to hold back because there are swimmers all around and you want to pass or go faster. I got many good smacks on the legs from swimmers that were a little eratic on the way to the first buoy .
At the second buoy I started to catch people in the earlier wave , different coloured caps , and they were easy to pass. So that is motivating. All that work on my swimming has paid some dividends.....
Should have started on the outside left to avoid having to swim against the current. But then the right side had much less traffic so that worked out well too.
What would you do differently?:

Do more of it freestyle . I did a mixture .
Transition 1
  • 03m 27s

Did all i had to do , locate bike , put shirt on, glasses , HR belt , extra tube , helmet , socks and bike shoes .
its a heck of a long Transition area
I ran all of it either barefoot or in bike shoes passing people in transition area
4th of the group of 14 for T1
quickly stepped on the bike in a low gear and started passing where there was space

What would you do differently?:

Went great , could have saved 10-15 secs so time if i did the bike leg in a pink speedo and barefoot !
  • 54m 10s
  • 18 miles
  • 19.94 mile/hr

Bike went well although my rear bontrager rim was cracked the week before the race with 2-3 loose spokes and wobbling pretty good . I loosened my rear brake all the way so it would not rub, and prayed it would not deteriorate during the race so i avoided jumping the speed bumps in the parking lot .
Rode for a while with two roadies drafting on the bike leg , was going to say something as we neck to neck for 4 miles or so but then at Leo , the turnaround , they went straight ! I am glad i kept my mouth shut as They were not racing ... Played cat and mouse with a ton of decent AG riders so i had an excellent ride which was key to my PR on the course. One girl passed me on the bike with excellent legs and undies over her race suit
saying jen won! with a word on each ass cheek. LOL . She was motoring up the grades pretty good and was sadly soon out of sight. Made sure i rode as hard as possible past all the DWks shirts while on the bike. For bragging rights as much as for fun ..

What would you do differently?:

Brought the bum rear wheel to Eddie my bike mechanic after the race and he put a new one on per bonrager's 5 year warranty
I should have done this Friday before the race.
Transition 2
  • 02m 28s

This went very well . I was 5th of the group of 14 in T2 .
Ran the whole way in bike shoes
Unclipped shoes 100 m before and side stepped with bike in motion at the dismount line
Just racked bike , switched shoes took helmet off , took 1 water and took off

What would you do differently?:

nothing it was good T2
  • 37m 27s
  • 4 miles
  • 09m 22s  min/mile

Run went well , it was overcast so that helped a lot keep me from overheating
I had drunk some gatorade on the bike and ate before the race so i was well fueled up.
At my first mile my watch said 10 mins but i felt i was faster from the effort , after that time check i kept pushing harder and held the HR around 172 and the pace dropped down to 9:10 which was harder but i could hold .
I was happy all the years training was paying off not with faster splits but with
delivering me to the run start on much fresher legs than ever before .
I felt really good after a mile and had the same felling as like i was just running a standalone 10k on fresh legs . As opposed to running on fumes and defaulting to my tired slower long run pace
What would you do differently?:

Run faster and overtake some Clydesdale on the run.
Post race
Warm down:

walk , cheer the rest of the DW team
Sat down for the tasty fundraiser brunch.
Hang out at the main stage to check results but it was impossible to figure out , the seemed to be just listed by time but then plenty of names were missing . Heard them announcing Clydesdale awards
and heard my name so made a beeline for the Podium :)
Placed Third this week so another podium finish for this Big Draft Horse .
Medal and ribbon were fabulous looking :)
Even my family were impressed by the medal. LOL

PR'ed the course

What limited your ability to perform faster:

Better swim mechanics , Loose weight , get bike fixed before the race
Yeah i could have used my wetsuit to swim a little faster but i am more confortable without it , especially when the water is a georgous 64F . And my bike and run leg are better when i dont use it.

Event comments:

Placed Third this week so another podium finish for this Big Draft Horse .

PR'ed the course by 2 min

Celebs i saw were Cindy Crawford , That actor dude Matt McCon... ..

Macca coming out of the water and into T1 , man ___ he is Super FAST !

Profile Album

Last updated: 2008-04-10 12:00 AM
00:19:04 | 805 meters | 02m 22s / 100meters
Age Group: 9/14
Overall: 14/
Performance: Average
Swam and stay relaxed HR probably 140
Suit: Kidding
Course: C shape , 100 out right turn , 600 north along beach right turn and finally 100m in to the beach.
Start type: Run Plus: Waves
Water temp: 64F / 18C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Bad
Waves: Average Navigation: Good
Rounding: Good
Time: 03:27
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:54:10 | 18 miles | 19.94 mile/hr
Age Group: 2/14
Overall: 14/
Performance: Good
160-average riding hard from the get go
Wind: Little
Course: Hillyish on PCH HWY 1 out and back from Zuma to Leo Carillo , Right lane plus wide paved shoulder , A little broken pavement in places With this many bikers on the course its always crowded .
Road: Smooth  Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
Time: 02:28
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal
00:37:27 | 04 miles | 09m 22s  min/mile
Age Group: 5/14
Overall: 14/
Performance: Good
Course: flat out and back run along Zuma beachfront on cement footpath and road , very pretty , lots of people cheering :) Small section on sand and through shallow water
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5]
Physical exertion [1-5] 3
Good race?
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