The Nation's Triathlon - TriathlonOlympic

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Washington, Washington, D.C.
United States
TNT productions
70F / 21C
Total Time = 2h 49m 34s
Overall Rank = 1711/4391
Age Group = 45-49
Age Group Rank = 154/312
Pre-race routine:

Left at 5:15, parked downtown and walked to transition area, then BIGGEST TORRENTIAL DOWNPOUR EVER! Darkness and heavy rain was not fun. Thank goodness for Andy's disposable poncho, the rain jacket was useless. Apple, Banana, Clif Bar, 20 oz. Infinit 2 hrs. before start, Hammer gel 20 min. before start.
Event warmup:

None: had to wait for 2 hrs. before start, so watched Juan finish his swim (2nd place overall swim split), sat around to save the legs, met up with the wife (yay!), then did a 5-min. run just before the start to get the HR up (felt good).
  • 38m 8s
  • 1640 yards
  • 02m 19s / 100 yards

Welcome to the big-time races. Felt like a mosh pit pretty much the whole swim. Goggles knocked, had to empty one side and refit. Didn't get rattled, but was not able to get into a good, smooth rhythm. (19th percentile in AG)
What would you do differently?:

Should've started more on the outside and stayed out there on the return: sighting was not good so I kept swimming too close to buoys and into traffic. Otherwise, swim lessons over the winter :-)
Transition 1
  • 03m 58s

LOOOONNNG run from swim to transition area, run through the mud pit to the bike rack (lane 5 out of about 35). Struggled with suit off of heels. Still was pretty fast compared to most (90th percentile in AG)
What would you do differently?:

pray for no rain.
  • 1h 13m 25s
  • 24.85 miles
  • 20.31 mile/hr

Beautiful course: crowded, rainy, but no carnage. Hammered at some points, made sure to save something for the run (54th percentile in AG).
What would you do differently?:

Transition 2
  • 01m 47s

Jumped off barefoot in a crowded field at the dismount, was able to squeeze between two riders fumbling around, and run into transition (95th percentile in AG).
What would you do differently?:

  • 52m 18s
  • 6.21 miles
  • 08m 25s  min/mile

Strongest run EVER! Felt super strong at beginning, really enjoyed running through the Mall. No cramps in muscles or stomach, was able to take a few squirts of Gu washed down with mouthfuls of water. Was on pace to break 2:50, so I started pushing harder the last 2 miles to get under the wire (54th percentile in AG).
What would you do differently?:

Nothing other than keep better track of my pace through the run.
Post race
Warm down:

Thank GOD they had thermal blankets. Got some Banana Muscle Milk (Finally a flavor I like!), then some burritos, walked around with my wonderful wife who braved the elements to cheer me on.

What limited your ability to perform faster:

Swim technique, rain (avoided any risks on the bike).

Event comments:

Despite the rain, I'm a convert -- Nations is a fantastic race! They did a good job handling the 4000+ athletes and keeping everyone's spirits up before the race despite the downpours: bike was crowded but not overwhelming, great volunteers to warn of hazards like standing water, sharp turns, etc. Very pleased with my results (just above MOP at 50.5th percentile in AG). Time for some rest, then swim lessons and winter training (and rain-proof my transition bag and buy a poncho).

Last updated: 2010-03-22 12:00 AM
00:38:08 | 1640 yards | 02m 19s / 100yards
Age Group: 0/312
Overall: 3422/4391
Performance: Average
Suit: F2R Sockeye Sleeveless
Course: "Washington Monument" shape, flood current.
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Below average
Rounding: Average
Time: 03:58
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
01:13:25 | 24.85 miles | 20.31 mile/hr
Age Group: 0/312
Overall: 1401/4391
Performance: Good
171 avg. HR, 183 max HR., 89 avg. cad, 114. max cad., 29.9 max mph.
Wind: Little
Course: Whitehurst Freeway, Canal Rd., Clara Barton Pkwy, back to GW Pkwy, etc., finish on Independence Ave. Rainy w/ standing water in a few places.
Road: Rough Wet Cadence: 89
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:47
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:52:18 | 06.21 miles | 08m 25s  min/mile
Age Group: 0/312
Overall: 1830/4391
Performance: Good
Course: Independence Ave. past Tidal Basin, up 15th to Washington Monument, then around Hains Point.
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] 5