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 Swim
Comments: The plan was to take it easy on the swim, and that's exactly what I did. Went off course briefly once, but just a bit. Didn't draft much, as I just wanted to focus on my stroke rhythm and breathing. Felt good, bilateral most of the way, felt like I could have swam that pace forever. What would you do differently?: Should work on drafting.  Transition 1
 Bike
Comments: Awesome course. Beautiful, hilly, but not overwhelming. Great roads, great race support. Kept it high zone 1, low zone 2 for the first half, and high zone 2, low zone 3 for the second half... except the hills, of course; however, it's worth noting that I never crossed LT on the bike, never even close. Probably could up the intensity a bit for my next HIM. Consumed 104oz of Gatorade Pro, 2 oz hammergel, and 1 Clif Kids bar. Plus some water. What would you do differently?: Learn to pee while riding! Transition 2
 Run
Comments: Leaving T2, waved at my girlfriend, then looked down at my Garmin and saw my pace was 6:25/mile. Whoa! Hit the brakes. It was incredibly difficult to keep my pace down for those first couple miles. In my planning I was firmly committed to staying above 8min/mile for the first couple miles. I held to that, despite the fact that it meant running in high zone 1 for the first three miles. Then came the hills. Knowing they were coming made a huge difference. I was ready for them, psychologically and physiologically. Stayed well below LT, even on the hills. Once I had cleared the big climb around mile 5, I let my HR up into zone 3 and held it there for the rest of the race. Negative split the run, and it turned out to be a HM PR for me by over 8 minutes! Post race
Warm down: Food and gatorade and gatorade and gatorade.... What limited your ability to perform faster: I had 6 hours as a goal and 5:40 as an optimistic goal, so it's strange to think about what I could have done to go faster after coming in at 5:13. Also, since it was my first HIM and a training race for my first IM 8 weeks later, I was determined not to blow up. I raced conservatively and smartly and am thrilled with the result. However, to go faster, I could have trained at higher intensity on the bike, and probably could have gone out a little harder on the front side of the bike course, but that's tough to say. Next season we'll try getting more aggressive at this distance... Event comments: Train hills, hills and more hills! I had heard so much about how tough this course was, from BTers and pro's alike. I had a lot of respect for the course going into the race. All of my prep was on hills, especially my cycling, and as a results, the hills on this course were no big deal, just what I was used to. Excellent event. Top marks to Rev3 -- everything was spot on. Last updated: 2011-02-10 12:00 AM
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United States
Revolution 3
Overall Rank = 141/627
Age Group = M30-34
Age Group Rank = 33/102
Up at 3:40. Two cans of Illy espresso, three slices of Ezekial with almond butter and jelly. Continued hydrating thoughout the pre-race morning and had to pee twice on the course, once about 2 hours into it, and again at the beginning of the run. Should probably move the caffeine a little earlier and/or cut down on the pre-race hydration for races in which I want to avoid having to stop to pee.
Maybe eight minutes easy swimming with a couple quick pick ups just before lining up.