Mooseman Triathlon Festival - Half Iron Distance - Triathlon1/2 Ironman


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Bristol, New Hampshire
United States
Endorfun Sports
70F / 21C
Sunny
Total Time = 6h 15m 48s
Overall Rank = 377/454
Age Group = M35-39
Age Group Rank = 76/87
Pre-race routine:

Got up around 4:30 and had half a bagel with peanut butter and a banana for breakfast. Get to the race early and set up transition. Try to drink a bottle of water.
Event warmup:

Went into the lake a little in order to get used to the water.
Swim
  • 35m 14s
  • 2112 yards
  • 01m 40s / 100 yards
Comments:

It was a bumpy beginning being more in the crowd than usual. I managed to navigate pretty well and get behind some people to get a nice draft. The only disadvantage to this was I think I could have had a faster swim if I had gotten out ahead and gotten into my own rhythm.
What would you do differently?:

I would start out with more of a burst of speed to get clear water. After that I will settle into my own pace.

I also need to concentrate some on nutrition here also. Perhaps part of a Gu before getting in the water.
Transition 1
  • 04m 14s
Comments:

I did not really concentrate on having a fast transition rather a smooth one. I took extra time packing a some food and heart monitor strap.
What would you do differently?:

For this race I will probably not use a heart monitor again and I will put items to change a tire in a second bottle on the bike. Less things to pack should save some time.
Bike
  • 3h 01m 5s
  • 56 miles
  • 18.55 mile/hr
Comments:

I felt good on the bike. I took it easy on the first lap to save a little energy for the second lap and ideally not leave myself to wiped for the run. I used a front water bottle with gatorade and an aero bottle with mostly water. I ate a gu and a granola bar (sweet & salty). I have had problems in the past with dehydration/upset stomach, so I really concentrated on the water but I think I went light on the food. I would occasionally get a headache which would seem to go away after I ate.
What would you do differently?:

I need to eat more. I am going to start training without eating a big meal before I ride like I usually do so that I simulate a race situation a little more closely. I have to learn to get more nutrition on the bike so that I don't go into the run with a big deficit.
Transition 2
  • 03m 37s
Comments:

Transition seemed fine got the stuff out of my pockets pretty quickly but still messing with the heart monitor. I had to switch it from bike to run and get it off the bike onto my wrist.
What would you do differently?:

I would have fewer things in my pockets and either have the heart monitor on my wrist on the bike or ditch it all together.
Run
  • 2h 31m 40s
  • 13.1 miles
  • 11m 35s  min/mile
Comments:

I started the run with the hopes of keeping a 9 - 9:30 pace. That thought was QUICKLY forgotten after running about a half mile. I slowed right down to roughly a 10:30 min pace with the hopes of keeping my heart rate around 145 - 150. I found that walking up hills did not lose that much time so I used that time to get the heart rate down a little and get fluids in at the water stations.

As I went into my second lap I would have to walk for periods of time to get some food down (GU) and drink a Gatorade and a water. At one point on the second lap I really did not feel good due to lack of nutrition. Once I got food down I felt better and was able to run rather than walk.
What would you do differently?:

I need to get more of a set nutrition plan for both the bike and the run. Up until now I have been able to train with a relatively full stomach by eating before a long workout. This has helped mask my lack of a nutrition plan and on race day I was surprised by the lack of energy I had on the run.
Post race
Warm down:

Ate some food and had plenty of liquids.

What limited your ability to perform faster:

Nutrition....lack thereof.

Event comments:

Overall I think I had a very good race. I really enjoyed racing with friends that were amazingly supportive. The honest hope for each other that we each have our best day is probably what I enjoy most when competing in this sport.

Having a coach to help with training has proved invaluable and this is most evident when I compare this race to last year's Timberman. In the swim I improved roughly 10 min, the bike roughly 15 min and the run is faster by over an hour! I keep on improving like this I could really be fast next year! ;)

I can't wait to come back next year.




Last updated: 2009-06-03 12:00 AM
Swimming
00:35:14 | 2112 yards | 01m 40s / 100yards
Age Group: 0/87
Overall: 280/454
Performance: Good
Suit: Zoot Zenith - Full
Course: Out over and back with buoys on the left.
Start type: Wade Plus: Waves
Water temp: 57F / 14C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 04:14
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
03:01:05 | 56 miles | 18.55 mile/hr
Age Group: 0/87
Overall: 334/454
Performance: Average
AHR 145 HHR 171
Wind: Little
Course: The course consists of two loops around Newfound Lake. It has a good number of rolling hills in the beginning and at about two thirds of the way through.
Road: Rough Dry Cadence: 77
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 03:37
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Average
Shoe and helmet removal Average
Running
02:31:40 | 13.1 miles | 11m 35s  min/mile
Age Group: 0/87
Overall: 0/454
Performance: Below average
AHR 146 HHR 165
Course: The course is two laps along Newfound Lake. It is generally well shaded course with a couple of decent hills.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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: Good
Race evaluation [1-5] 5