Columbia Triathlon - TriathlonOlympic


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Ellicott City, Maryland
United States
The Columbia Triathlon Association Inc.
75F / 24C
Sunny
Total Time = 2h 28m 34s
Overall Rank = 166/1633
Age Group = M40-45
Age Group Rank = 29/219
Pre-race routine:

this was a "C" race for me as I am training for IMLP. But I love this race. This is my 3rd time doing it and I was excited to see if I had made any progress.
Race weight 222#s. Still way to heavy but i love to eat :0.
Event warmup:

Nutrition PB&J and a banana at 4:30a. Large coffee.
Swim
  • 26m 24s
  • 1640 yards
  • 01m 37s / 100 yards
Comments:

the last two times i did this race i had the exact same swim time (30:53). Since swimming is my weakness, I joined a Masters team in September and was pretty consistent through the winter going 2-3 times a week @ 5:30am. So i was excited to see if I improved.

This was the roughest start i have ever been in in a tri. "Welcome to M40-45, kid" (BAM! kick to the head). hah. It was ok, though as I saw it as good mental conditioning for IMLP. I can't imagine 10X as many people in a mass start "wave". that's gonna be a treat.

I settled down and had a pretty smooth swim. I didn't draft off of anyone. still need to work on that.
What would you do differently?:

Nothing. I am ecstatic with a 4+ minute improvement over my past 2 attempts. It made those cold, dark mornings in February worth it.
Transition 1
  • 02m 51s
Comments:

bike was positioned near the swim entrance, so this was a long run in the bike shoes.
What would you do differently?:

probably would have saved a bit if i left the shoes on the bike.
Bike
  • 1h 10m 49s
  • 25.48 miles
  • 21.59 mile/hr
Comments:

i rode 50 hard miles the day before, so i wasn't sure what to expect on this ride. legs felt surprisingly good. thanks to gravity and physics i pass alot of people on the downhills, but the uphills even it out. i tried to really use momentum to my advantage and i think that helped. the ride felt like much less of a struggle this year and was just plain fun. Was 3:10 faster than last year, but conditions were much better this year (dry).
Gear: disk cover, latex tubes, aero helmet.
Nutrition: One bottle IM Perform and one Gel. Grabbed some water at the last aid station, but using those store bought plastic water bottles is more of a pain in the ass than it's worth.
What would you do differently?:

not much. probably just not ride the day before. lose some weight. not grab H20.
Transition 2
  • 00m 62s
Comments:

still searching for my T2 podium. Was 7th in my AG. ran passed my rack and was a little lost. could have definitely gotten under a minute.
What would you do differently?:

better rack sighting. 5 seconds faster and i would have beaten that Yoder punk's T2 split :).
Run
  • 47m 30s
  • 6.21 miles
  • 07m 39s  min/mile
Comments:

i really felt the hills in my quads this year. brutal. but other than that i felt great. i ran 13.3 miles on Thursday, so i was happy with my recovery. Was a minute faster than last year.
What would you do differently?:

nothing. i just tried to hang on and finish strong.
Post race
Warm down:

eat about 6000 calories. gee, i wonder why I am so heavy.

What limited your ability to perform faster:

no taper.

Event comments:

I love this race. so much fun. especially the bike course. Took 9min off last year's time. Most happy about my swim improvement.




Last updated: 2010-09-25 12:00 AM
Swimming
00:26:24 | 1640 yards | 01m 37s / 100yards
Age Group: 68/219
Overall: 434/1633
Performance: Good
Suit: desoto t1
Course: counter clockwise loop
Start type: Wade Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation:
Rounding:
T1
Time: 02:51
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed:
Biking
01:10:49 | 25.48 miles | 21.59 mile/hr
Age Group: 26/219
Overall: 131/1633
Performance: Good
avg. 147bpm
Wind: Little
Course: hilly
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Just right
T2
Time: 00:62
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Bad
Shoe and helmet removal Good
Running
00:47:30 | 06.21 miles | 07m 39s  min/mile
Age Group: 37/219
Overall: 225/1633
Performance: Good
avg 159, max 174 Laps: 7:13, 7:33, 8:02, 8:11, 7:38, 7:36
Course: hilly
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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] 5