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 Swim
Comments: The two sprints I did previously had quite a bit of contact. With the swim so short...people were not giving an inch and it was a washing machine the whole way. For this race, I figured I would let the fast swimmers get out in front, then find my space and swim...instead of fighting the crowd. To my surprise...it wasn't that bad. I quickly found a nice rythm and even found some people to draft. I suppose it helps when there is also a sprint race...so the breast strokers and other inexperienced swimmers aren't clogging things up (no offense if you're one of them...=P). I made the turn around, and felt good coming back...but the way back felt like an eternity. I know we were swimming back into a slight current, and I had less people to draft, but I seriously think it took me 3-4 minutes longer on the way back...or that's the way it felt as far as time...effort wise I felt great. I was hoping for a sub 35 minute swim...so I was happy to see a 32ish mintue time. At this point I know all my goal times are still in play. This was a perfect swim for me on so many levels. Not only was it a good time (32:17, 2:10/100m)...but I stayed steady and relaxed. I was NEVER out of breath...and if anything, I was holding back. Sighting was okay...I drifted to the right a few times...but there was enough people to my right to let me know I needed to redirect left. I didn't swallow any ocean water either...another first. This swim was actually FUN!!! My swim pace for my sprints were 2:28 and 2:17 per 100m...so a very welcome improvement considering how much longer the swim was. What would you do differently?: Sighting and direction could have been a little bit better...but other than that it was perfect.  Transition 1
Comments: It was a long jog to transition once we hit the swim timing mat. I think it was about 40 seconds before I got off the beach and into the transition area. People were jogging by me...but as I turned on my HR monitor...I almost freaked out...I was pumping about 180 bpm. I was holding back on the swim...but maybe it was just my heart adjusting to the direction of my blood flow. I got to my rack...wiped my feet off, chugged some cytomax I had in a bottle and T1 went pretty smooth. You may ask why I drank in T1. Well...from my last race, I came out of the water very thirsty...and drank my entire PD aero bottle on the 11 mile bike. With a 40k bike this time following a 1500m swim...I knew I would be even more thirsty. So instead of carrying another bottle to refill my PD...I figured the 10 seconds I took to drink in T1 was well worth it. I don't have sloshing problems like others when they drink too much at once...so it worked out good. What would you do differently?: Nothing  Bike
Comments: So I get out on my bike and my legs feel great. Much better than how they did the first 3-5 minutes of last weeks sprint. I know I was controlling my kick during the swim...so my legs felt so much better. I quickly picked up speed to about 21-23 mph. Some of the top 35-50 age men from the wave behind me were flying past me...but this was expected...I'm surprised they weren't ahead of me on the swim. Two guys ripped past me at about 27 mph...and one was drafting the other guys wheel. I know it was on purpose because as the lead rider moved left and right to pass...so did the rider behind him. It was so blatant...he was only about one wheel back. So I yell out..."HEY...YOU DON'T GOTTA DRAFT". He looked back, but didn't see me...but he probably knew it was me or another guy he just passed. He pulled back to a legal distance and I never saw him again. I'm cruising along...my HR is at about 168...which is a little too high. I wanted to race at about 160...so I hold back a little. I took in a gel and 1 endurolyte...I dropped the other one. It starts to drizzle a bit, but nothing too bad. It was actually very nice because it was overcast. Temps never got above 75 on the bike. I'm passing a lot of people...and occasionaly getting passed by the top AGers in the later waves. There was a lot of cross winds...and on the way out...it was slightly helping us. I'm averaging about 22-23 mph...but I'm not sure how hard it's going to be on the way back. I try not to think about it and stay focused. During last weeks long ride, another rider gave me some tips on getting lower in the aero position, and keeping my knees closer to the top tube...so I try to focus on that and I think it really helped...Thanks AK!!! At about mile 9...crap...hills...I forgot there was a couple of decent rolling hills on this course. Nothing major...I stayed aero and in the large chain ring the whole time...but I did have to down shift and mash a bit. To my surprise, I actually climbed most of the hills without losing too much speed by carrying speed from the downhills. So I hit the turnaround, and I'm still passing people...but not as many now. The cross winds are still there, but not as much of a headwind as I thought. This was a real confidence booster because I thought my 22.5 mph avg going out was a product of a slight tailwind. I try to keep my HR around 160. At times it dropped to about 153...which is where I told myself I need to work harder. My pace is much faster than expected...and at no point did I feel like I was hammering. At mile 18, I'm starting to realize that 2:50 is in the bag...and 2:40 is possible with a decent run. At about mile 20, I take in my last gel on the bike...and I soon find out that after washing it down with water...my aerodrink is empty. Luckily because it was cool...this didn't come back to haunt me the last 15 minutes of the bike. As I finish up the bike...I pick up the pace/cadence a little to try and let my legs adjust. As I get to T2. I unclip and as I try to put my foot down, I hit the front brake a little too hard and do a little "endo". No biggie though...I didn't fall, but was kinda funny. This bike time was also a shocker for me...1:07:03 (22.2 mph). I had done some near 40k (~24 miles) TT effort rides and have never gone under 1:10...however it was on a 2 mile stretch of road...so lots of U turns and wind...but still...it was TT effort where I didn't have to swim before, or run after. I was hoping to clock a time around 1:12...so this was a HUGE surprise. At this point I know 2:40 is definately within reach. What would you do differently?: Could have used a little more water on the bike...but it didn't cost me. Transition 2
Comments: Good transition. Threw on shoes, grabbed what was left of the cytomax bottle I drank from during T1, my hat and race belt and was off. Chugged as much of the cytomax as I could and tossed the bottle. What would you do differently?: Nothing  Run
Comments: The run is my nemisis. I have never done a stand alone 10k...actually, I have never done a stand alone 5k. I have done 25k, 30k, HM, and a marathon...but 5 and 10k's are all about hard effort and pain management. As I start on the run, I make sure to start hard...and not let myself fall into a rut of "too easy" running. I was hoping for a 55 minute run...so that's about a hair under 9 minute miles. My previous two sprints had 3.1 and 3.6 mile runs, and I paced about 8:10 per mile in those...so 8:45ish pace would have been great. The skies begin to clear, and the sun starts to come out...so naturally, the temperature begins to rise. I hit the first mile marker at just under 8 minutes...holy crap! My HR is under control...at about 165...right about where I wanted it in the first few miles...so no problem. Next mile I start to feel my running legs come back and record a 7:37...WOW!!!! I take in a couple endurolytes and a gel at the aid station and press on. We start to run into some slight eleveation change...and a few more turns...and mile 3 is 8:23. Uh oh...starting to fade!! More hills in the next mile...this time much steeper...and mile 4 is 9:11. Somewhere during this time, I know I'm doing good, and I start daydreaming about how the race is going...and how I'm going to write this SUPER LONG RR. I think about how I felt during the bike and swim before I snap back into it...I'M SUPPOSED TO BE RACING. 2.2 miles to go...need to suck it up. I start thinking about how this race time will be on paper forever...and pain is only temporary. Not sure if it worked, but mile 5 is 8:04 as we are now back on pancake flat territory. Ok...only about 1.2 miles...so about 10 minutes left. I push harder...and my heavy breathing turns into gruntiing. At this point I know 2:40 is in the bag...COULD I POSSIBLY BREAK 2:35!?!?!? My running form is all over the place...my HR is climbing into the high 170's...and I sprint the last 150 yards coming in at a total time of 2:33:34. Holy crap!!! The run was great. I like the fact that I set the tone early and held on for dear life. No blisters, joint pains, or anything like that...at mile 3, I thought my left quad might cramp...but luckily there was an aid station shortly and I downed 2 cups of water. Total time for the run was 50:50...which I am very proud of. I wasn't even sure if I could run a sub 50 minute stand alone 10k...so this was awesome. What would you do differently?: Nothing. My run progress is coming along...but I can't expect to be running 42 minute 10k's at the snap of my fingers. Post race
Warm down: I was gassed. My HR maxed out at 199 during the final sprint. I took me about 10 minutes just to get my HR under 120. I drank some gatorade...and they had awesome food available...but I was too exhausted to eat at the time. I sat down in a shady area and stretched with my cousin who did the run portion of the Olympic relay. They came in 2nd in the mixed relay division...CONGRATS...way to hit the podium. Luckily we were stretching right where the free massage tables were setting up...so we were first in line. The best 10 minute massage of my life. I went to hit the beach showers and change my clothes, but by the time I got back to the food area...THEY WERE ALL OUT!!! OMG!!! There were still people that had not finished the Oly and the sprint that started 90 minutes after us. Oh well...can't complain...I'll take the free massage over food anyday. Besides...I just went to Jack N Box and pigged out. I can't say that I could have gotten a drive through massage. I hung around for a while and watched the children's triathlon as my bike was racked near where their transition was set up. It was the coolest thing. A bunch of 6-8 year olds on their little bikes going all out. One even had training wheels...it was so awesome. They didn't enforce a bike mount line for them, so it was kinda spooky watching some run with their bike then mount, and some mount right next to the racks. But they were having so much fun. Packed up my stuff and ran into Metafizx from BT. We were in contact to meet up that morning, but we kept missing each other. I went to his bike and couldn't find him, and he did the same. But as I racked my bike on my trunk mount, he comes by and says he has the same bike. Then he sees my race tag on the seat post and knew it was me. What are the chances. We chatted for a bit, really nice guy, and look forward to seeing him at other races. Good luck at the Honu 70.3!!! Overall, I am speechless as far as my performance. I CRUSHED my original December goal by over 26 minutes...and my pre race goal by over 16 minutes. All my hard work and training paid off BIGTIME. I was training nearly 10-14 hours per week for the last 3 months...and it was all worth it. Even as I type this, I still am in shock. It was pretty much the perfect race...both physically and mentally executed. In my RR for my first sprint...I wrote that while I felt good after finishing...there was no sense of sheer joy. This race was different. I was totally stoked not only because of my time, but because this race is what triggered it all...exactly one year ago. I finally feel that I have arrived as a triathlete. Not at all to say that someone who does a sprint hasn't...but this race just felt different for me. Special thanks to the Cambio Core group who I ride with on Thursday and Saturday...the Tradewinds group who I sometimes ride with on Sunday...the two Tom's and Mark who coach my masters class...and my credit card who give me points for everytime I charge new tri gear...=) Also thanks to the RW tri forum who answered my very first questions on tris and still do to this day, and the BT forum and mentor groups (JustMike and Newbz) who have been unbelievably helpful in helping me learn this wonderful sport. What limited your ability to perform faster: Nothing...can't expect more out of 6 months of hard tri training. Event comments: This is a must do race for me every year. It was so well run from start to finish. They must have used 1000 cones to mark the course...and the difference between the sprint, DU, and Oly races was clearly marked with different color cones. TONS OF VOLUNTEERS...all of them encouraging you as the passed my. I wanted to yell out "you don't know what you're missing" a few times...but kept it to myself. Last updated: 2010-01-27 12:00 AM
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United States
80F / 27C
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Overall Rank = 166/612
Age Group = M25-29
Age Group Rank = 22/49
The Honolulu Triathlon was actually a huge sporting event. It hosted Olympic and Sprint triathlons, a Duathlon, a 10k run, a 1500 meter swim, a "invitation only" 40k TT bike (about 20 of the elite local riders), and 2 divisions of childrens triathlons. Total...there must have been close to 1500 participants. This would be my very first Olympic distance race...after doing 2 previous sprints this year.
A little bit of history...In May of 2009, I had just signed up for my first marathon, and at the same time, a coworker of mine completed this race (and it was a female coworker...not that it matters...but the "chicked" factor was definately there). So yeah...she kind of stole my thunder. I was so proud to commit to a marathon, and here she was doing triathlons. She has done several marathons...but has since "graduated" to triathlons.
Anyway, as I went through marathon training, I was studying up on triathlons. I always wanted to do one...even in high school...but never got into it. I suppose you have to know the right people to guide you into the sport...and my coworker was my guide...she didn't really introduce me to the sport, but the one that finally gave me the push to commit. So I bought my first road bike in October 2009, and started to do short group rides (15-25 miles) as part of my cross training for my marathon. I joined a masters class in November, barely being able to swim one length of the pool...but I stuck with it. I completed my marathon in December...then signed up for this race. I took adavantage of early registration, which was $55 instead of $110. This was my A race...no other way to put it...bigger than my recently completed first marathon.
So in the early stages of my training...I tried to guesstimate what would be a good time for me. I came up with about 3 hours. I was still a horrible swimmer...I was getting strong on the bike...and my run was improving after my marathon training. I ramped up my training big time...and I also found a sprint in March, and did that...my very first tri. I picked up a used 07 P2C about a month ago used it to do another sprint last week...which was a nice tune up race for this Oly. After those races...I knew my goal of 3 hours was very reachable...so I readjusted my goal to 2:50...and if I had a perfect race...maybe...JUST MAYBE...I could crack 2:40.
So after last weeks sprint...I got in a long ride on Sunday, then some key workouts on Mon/Tues/Wed. Thursday-Saturday were rest days. I did have to play a double header softball game on Saturday morning...and ran a little harder on the bases than I would have liked...but not too bad. I also spent a lot of time on my feet the rest of Saturday. After my softball games, I had to do bike checkin and race briefing. There wasn't really anywhere to sit...so I was standing around for another hour or so...and my legs were already a bit tired from softball.
I got home...and went through my transition bag about 5 times. Again...spent a lot of time on my feet running around the house getting things...my running hat...my aero bottle...this and that. It doesn't seem like a big deal...but I really should have taken care of this on Thursday or Friday...so I could have just relaxed on Saturday. Ate dinner, then tried to go to sleep at around 8pm...yeah...my body wasn't feeling that. I finally dozed off at about 10:30.
Woke up at around 2:45am, ate breakfast, showered, stretched, then packed up my stuff to head down to the race site. Got there around 4:15 am...for a 6am start. I was in the first wave...Olympic Men 34 and under...with 6 other waves to follow every 3 minutes. I set up my transition...which was in a perfect spot...couldn't complain about lost time in transition where my AG was racked.
Other than jogging back from the bathroom to transition area...nothing. My HR was pumping. As we got to the beach, my HR was about 120...just standing still. My plan was to start the swim slow anyway...so that would be my warmup.