Patriot Triathlon - Triathlon1/2 Ironman


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Freetown, Massachusetts
United States
Sun Sport Events
80F / 27C
Sunny
Total Time = 6h 12m 18s
Overall Rank = 213/417
Age Group = M3539
Age Group Rank = 20/32
Pre-race routine:

3 hrs pre Bagel, lt crm cheese, banana, 8 oz coffee. 16 oz Perpetuem (130 cal)
0-2 hrs pre 16 oz perpetuem (130 cal)
Event warmup:

Swim 5 minutes for acclimation 30 minutes prior to wave start
Swim
  • 41m 50s
  • 1931 meters
  • 02m 10s / 100 meters
Comments:

Course seemed long by 0.1 to 0.2 miles based on time and how I felt swimming. Strong swim for me, especially if the length was long like I suspect. My heartrate was under control pretty easily by time I got on the bike. I was able to run through transition in a good time.
Transition 1
  • 02m 39s
Comments:

A little dizzy so suit off and socks on was a little slow as I stopped ~15 secs to balance. 15/32 rank
Bike
  • 3h 01m 55s
  • 58 miles
  • 19.13 mile/hr
Comments:

Set power level at 204 pre-race which felt too hard so I backed off in order to not blow up for the run.
Lap 1 - 186W VI 1.05
Lap 2 - 169W VI 1.07
Higher VI and lower power on lap 2 was probably due to breaking out of aero to loosen cramping back. I need better core and bike fitness. Core really hurt my run.
What would you do differently?:

Set my starting power level a little lower to even out power throughout the race. Better prerace fitness.
Transition 2
  • 01m 46s
Comments:

10/32 in AG for T2. If only I could S/B/R as well as I transtion :)
Run
  • 2h 24m 10s
  • 13.1 miles
  • 11m 01s  min/mile
Comments:

Too hot for my weight/conditioning level. May have started too fast. Ran 1-4 all sub 10. Walked uphills 4-8 for 11:00 avg. Only ran downhills 8-13 for a 12:13 pace.
What would you do differently?:

Better long bike conditioning, lower weight, better core strength.
Post race
Warm down:

Orange slices, water

What limited your ability to perform faster:

Conditioning for legs and core. Carrying extra weight. My core was really sore and was a run limiter. May have ended a little short electrolytes as I had some light cramping early in run and just avoided major cramps in mile 12-13.

Event comments:

Should have raced Clyde as I would have finished 3rd :) Although I started at 201 and ended at 196 so I was right on the borderline.

Was a bit disturbed that cops and volunteers were absent from the final major road crossing on the curve pre-finish by time I got there. Only 6 hours into race still half the field coming in behind me. Other than that volunteers and course markings were all great.




Last updated: 2010-06-22 12:00 AM
Swimming
00:41:50 | 1931 meters | 02m 10s / 100meters
Age Group: 21/32
Overall: 196/417
Performance: Good
Suit: Full wetsuit
Course: Counter clockwise rectangle
Start type: Wade Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Bad
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:39
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:01:55 | 58 miles | 19.13 mile/hr
Age Group: 20/32
Overall: 188/417
Performance: Average
1:30:00 lap 1 1:31:55 lap 2
Wind: Some with gusts
Course: 2 loops, flat with easy rollers, 2 "steeper" hills on small ring, 2 miles of bad pavement each loop
Road: Smooth Dry Cadence: 84
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:46
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:24:10 | 13.1 miles | 11m 01s  min/mile
Age Group: 22/32
Overall: 268/417
Performance: Bad
Run miles 1-4: 9:30 pace Walk uphill miles 5-8: 11:00 pace Only run downhills and some flats mile 8-13: 12:13 pace
Course: Rolling hills.
Keeping cool Bad Drinking Just right
Post race
Weight change: %2.5
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4