Nation's Triathlon - TriathlonOlympic

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Washington, D.C., Washington, D.C.
United States
68F / 20C
Total Time = 3h 06m 26s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Got up early this morning, and ate some snack. Just kept relaxed. did some stretching before departing the hotel.
Event warmup:

Warmup for me was walking 1.2 miles to the race site fm the hotel. Plus the T1/T2 transition is hughe. It is designed to hold almost 7000 athletes that are registered for this race.
  • 23m 31s
  • 1500 meters
  • 01m 34s / 100 meters

We were in wave number 9. Start of the swim was great, just foccused on pacing with one other guy. Then back off and paced him for a while. Felt good in the water. Then, we started catching up the other. Then it became a hell of a lot more dodging people, running some over, very frustrating. The total I think was just over 5500 athletes. Sighting was great, because buoys were hugh, over 8ft tall by 6x6 feet square. Awesome buoys. But overall, I did swim 3 min faster than last year. Tried a new position, and worked a hell lot more. Made first 25 yard more challenging with crowd of 250 athletes in my wave, but after that, was awesome till crowded. very happy for the amount of training I did.
What would you do differently?:

Train more, and find a way of swimming into crowded people zone.
Transition 1
  • 08m 41s

First, due to size of T1/T2, it was really long. Then with the rain, wet grass, etc.. you all get the gist, it was very challenging. My wet suit got beyound stuck on my legs, calf and ankles. Ugh!!!! :(
Then placed my helmet on and water poored all over my sunglasses and my head. had to dry, clean the fog of my glasses.
Then clean mud of cleats and try to stay on thicker grass to run outside, and off the mud puddle. Really nasty, and I was early into the transition. Still another 4000 athletes behind my. Ouch!
What would you do differently?:

This was my first mud, grass transition and with rain the whole time. Great learning time. Get water bucket in the future to rinse foot. Shoes were soaked fm being on the bike. Interesting. But work it through. Just took a whole lot longer.
  • 1h 09m 14s
  • 24.85 miles
  • 21.54 mile/hr

Happy overall with the bike session today. Felt good, my lower back never kicked in. Something has to be said with yoga I've been taking. Course was realy wet, but just slowed down srasticaly as advised by the volunteers. With tough and slippery conditions, I still went 9 minutes faster than last year, so very happy.
What would you do differently?:

Practice more on wet course. Handling a bike is very different compared to all the dry riding I've done.
Transition 2
  • 06m 25s

This transition was again about finding my running gear inside the trash bag that I had to try to keep my gear dry. Sock were good. Forgot to prepare my fuel belt. Opps.
What would you do differently?:

Make sure that all my gear was put together before the race. Again, it was pooring rain, and drizzling. Hard to tell, except have different trash bags for the T1 and T2 gear, and label them as such. Should be easier next time.
  • 1h 18m 12s
  • 6.32 miles
  • 12m 22s  min/mile

Walked through the aid stations, and kept mostly a good jogging pace on the rest of the run course. Felt really good overall, and very surprised to to myself. Also ran about 10 minutes faster than last year with no running in over 9 months, so very happy with it.

Oh yeah, got to run accross the finish line with my son, and it was awesome.
What would you do differently?:

More time on the elyptical and threadmill. I really need to attack my cardio for running seriously and focus on the form and pace.,
Post race
Warm down:

Walked around the finish line. Then to the bike to get it. Hydraded, then walked back to the hotel with a starbuck's stop as a reward. Woohoo!!

What limited your ability to perform faster:

Definitively my cardio training baseline. I mean I had almost no training for this race, and decided within the last two week from all my travel to start training.
Need to also really focus on the run portion, and work on all my transitions to make sure they all get faster.

Event comments:

Now, lets also be realistic. The race started late, only because they waited for the intensity of the rain to taper off. Race was started about 24 minutes late. This was due to weather. Great race overall, and need to keep doing it every year. Really fun.

Profile Album

Last updated: 2010-04-22 12:00 AM
00:23:31 | 1500 meters | 01m 34s / 100meters
Age Group: 0/
Overall: 0/
Performance: Good
HR data from 310XT Garmin. HR avg was 146 on the swim and Maxed at 155bpm.
Suit: Zoot wet suit
Course: Course was a box rectangle with modified triangle for the upper turn-around of the swim. Buoys were about every 100m on the course.
Start type: Deep Water Plus: Waves
Water temp: 76F / 25C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Average
Time: 08:41
Performance: Below average
Cap removal: Bad Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
01:09:14 | 24.85 miles | 21.54 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
HR avg for this was 148 bpm and the max was 156 bpm. Total Cal on this section was 1073 Cal.
Wind: Little
Course: Course was different roads with some sharp turn. Course was really wet from the rain falling down. Lots of people with flats and some crashes out there. Good course overall.
Road: Potholes Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 06:25
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
01:18:12 | 06.32 miles | 12m 22s  min/mile
Age Group: 0/
Overall: 0/
Performance: Good
HR Avg was 149 bpm here and the max was 177 bpm. Hills put a hit on it, but just worked everything through. Total cal here is 1249 cal
Course: Course was looped around town. Beautiful run course around Hains Point, and the few monuments we ran by. Loved it.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4