Nation's Triathlon - TriathlonOlympic

View Member's Race Log View other race reports
Washington, D.C., Washington, D.C.
United States
76F / 24C
Total Time = 2h 27m 44s
Overall Rank = 411/4563
Age Group = M35-39
Age Group Rank = 51/544
Pre-race routine:

4:30 wake up. Tea, cereal, banana and half a peanut butter jelly and honey sandwich. Also, big glass of water. Shave and off to the race around 5.10; arrived and parked in pouring rain near 13th and C St SW.
Event warmup:

Walked to transition. Stretched legs. Used bathroom twice and could not get warm. Stretched shoulders a little in 15 minutes before race start. Also, ate a Gu gel 20 minutes before start and chased with water.
  • 21m 59s
  • 1500 meters
  • 01m 28s / 100 meters

Got out with two others. After 200 meters they pulled away. I didn't see anyone else in my wave until after 700 meters. We traded places until the end as we wove through traffic. Very psyched to get under 22 minutes. Next year, 21:15.
What would you do differently?:

More training. Swam as well as I could have done in the circumstance (wave 7 of 33, limited training.)
Transition 1
  • 04m 38s

Ridiculously slow. I plodded and didn't race. Disappointing because I had planned to work it hard and still had a bad time.
What would you do differently?:

I walked about 20 seconds after getting up the pier...then ran to my bike. Sloshed through everything, ran gingerly so as not to fall on my ass. Sat on soggy grass to take off wetsuit.
  • 1h 06m 15s
  • 24.85 miles
  • 22.51 mile/hr

I was really anxious about wipeouts. I never once felt the bike skid or slide, but I was sure that I'd see or participate in a crash. Really went super slow on the sharp turns. Passed with abandon but only passed a pair of riders once...everyone else was a one off that I picked off.
What would you do differently?:

Push even harder. I was working but never once felt distress. A 40k should involve some level of pain threshold and while I was not going easy, I never pushed to a limit.
Transition 2
  • 02m 49s

Picked up bike over all curbs. Once I hit the grass almost busted my ass because it was so slick. Like previous races, the time is slow but I didn't waste any effort and thought it was a good clean transition.
What would you do differently?:

Ditch the socks?
  • 52m 5s
  • 6.21 miles
  • 08m 23s  min/mile

Felt fine into and through the first mile of "transition legs." Around mile three, I felt myself starting to slow down...for no apparent reason. I think it was mental focus. I got into a zombie zone and was just moving along but wasn't racing for 15 minutes or so. Picked up the last mile and finished last 200 meters strong and with a smile.
What would you do differently?:

Push and push for 7:45 miles. Don't be afraid of the first three miles and count on adrenaline for the last mile.
Post race
Warm down:

mild stretching of hamstrings but mostly walking back the course to cheer for Dan (2:31) and Aaron (2:22).

What limited your ability to perform faster:

Rain; loss of focus on run

Event comments:

the organization and logistics are far superior to when I first did this race in '07. The bike course begs for a PR and the only thing I would change is the absolute size of is huge. And, although I understand the costs of a big city race with closures and such, it is hard to justify the race fees when other races are half as much.

Last updated: 2009-12-23 12:00 AM
00:21:59 | 1500 meters | 01m 28s / 100meters
Age Group: 7/544
Overall: 59/4563
Performance: Good
Felt strong. Hit first bunch of traffic at 300 meters. Awesome markers -- highly visible, frequent and actually in a straight line. HRM is on the fritz. 22:01 on my watch for split.
Suit: Ironman Instinct (Sleeveless.)
Course: Left hand turns. Shaped like Washington Monument. Extremely well marked; markers every 100 meters. Heavy heavy traffic from 600 meters to finish line.
Start type: Deep Water Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 04:38
Performance: Bad
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
01:06:15 | 24.85 miles | 22.51 mile/hr
Age Group: 48/544
Overall: 338/4563
Performance: Good
Felt strong. Pushed it after the first 2-3 minutes. Kept eye on cadence the whole way...and was in 90s most all of the time. Sat up to take food or drink every 20 minutes. Rode the whole way in mist/rain. Unexplained poor performance going through the various ramps and concrete hills around Whitehurst Freeway and access to Rock Creek...I just didn't handle the angles and minor hills well. Fortunately, was only about 90 second segment. Passed by about 6-8 people and passed a couple dozen, which felt great.
Wind: Little
Course: Independence Ave, behind the Lincoln, Whitehurst to Georgetown to Clara Barton and back and then up and down Rock Creek park. Finish at Independence near Ohio Drive. Nearly all flat or small rolling hills. Wet, wet and slick.
Road: Smooth Wet Cadence: 90s
Turns: Below average Cornering: Below average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 02:49
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
00:52:05 | 06.21 miles | 08m 23s  min/mile
Age Group: 0/544
Overall: 1777/4563
Performance: Average
Mile 1 8:50 Mile 2 8:01 Mile 3 7:51 Mile 4 8:58 Mile 5 8:32 Mile 6.2 9:46
Course: Independence, down 15th to Constitution and back up toward Maine/the east side of Hains Point, around Hains Point and to the finish. Flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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] 4