Redman Half Distance Triathlon - Triathlon1/2 Ironman

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Oklahoma City, Oklahoma
United States
Oklahoma Redman Triathlon
60F / 16C
Total Time = 5h 00m 13s
Overall Rank = 26/422
Age Group = 40-44
Age Group Rank = 4/48
Pre-race routine:

Woke 4 hrs prior to race start to have applesauce/protine, gatoraid meal. Back to bed till 3 hrs prior to race. Had prepped my nutrition (900 cal bottle perpetium w carbo gain) and 4 gel flask but forgot the perpet and had to make a trip back to the hotel. Drove to the site (along with the trip back for fuel) and made it to transition with about 30 min to prep. Forgot to put my spare tubes etc on my frame. Not a great day for settiing things up
Event warmup:

I was in wave 3 or 4 so I stood around with my wetsuit on until we could get into the water. Lake wass way low, took about 50 y worth of swimming prior to our gun
  • 32m 20s
  • 1931 meters
  • 01m 40s / 100 meters

My wave was the masters males so it was hard to tell how well you placed. Set up in the front row and went out hard. Had a little bumping in the first 200y then settled into a good rhythym. Found feet a couple times but didn't do a great job of hanging on. Swam 80% solo. Caught several from the previous 2 waves. SIghting was pretty good. Never felt like I was swimming up to my potential. My swim training leading up to the race was lacking
What would you do differently?:

More training.....
Transition 1
  • 02m 8s

15th overall, 1st in AG
Long jog from the water to the tran area so 2 miin was good. Got to the kiddy pools and rinsed the feet to get the clay off then hit the deck to use the strippers. A quick pull and i had my suit off and another jog to the bike. Helmet on and bike off the rack then another jog to the mount line. It was a little congested so I jogged behind a bike about 10 yards then did my patented step over mount and off to the bike.
What would you do differently?:

Remember to put my spare supplies on the bike and try to make sure my hr and cadence were working pre race
  • 2h 38m 46s
  • 56 miles
  • 21.16 mile/hr

Got onto the bike and quickly realized my cadence and hr was not going to work. Focused on getting shoes up to speed and then my shoes on. Started passing people right away, primarily relay teams I think. Good bike. I decided to take the first half moderately and it worked well. I hit the "turn around" and thought the course was going to be short so I pushed the pace more. My target was 20mph or more and I was near 21.5 at that point. the ride back into the wind wasn't that bad (thanks GOD!) and I was actually able to keep moving up on the field. Then we made an unexpected right turn and I realized the course was going to be full length and i might be in trouble. ENded up hurting for a portion in the upper 40 mi range but was able to buckle down and get nutrition in and then push again. Approaching the "no pass zone" I got stuck behind a guy and slowly made my move thru his draft and up beside him and passed a few feet past the exit of the zone. It probably cost me a few seconds but nothing more. Got the feet out of the shoes and hit the dismount line and almost got taken out. Some guy decided to dismount on the left third of the road and then drag his bike all the way to the gutter for some reason. Avoided him and got to the rack quickly. Not sure how it happened but I was 2nd exiting T2 for my age group....
What would you do differently?:

Honestly, I needed to take more calories in but was not able due to the pace. It may have cost me on the run but not sure
Transition 2
  • 01m 8s

15th overall, 3d in AG Got to my spot hung the bike sock shoe sock shoe grabbed the belt and visor and headed out on the run. Very happy with the combined transitions
What would you do differently?:

Not much
  • 1h 45m 53s
  • 13.1 miles
  • 08m 05s  min/mile

Didnt have any HR data to go by so I went out using RPE and was surprised how good it felt. Every time I looked down I saw mid 7s and felt awesome. Got passed by a guy in my age grp that Id raced 2x before but couldn't keep up. Around 2 mi started having to pe so when I hit the far part of the run I pulled into the trees for a nature break. Never saw that guy again till the med tent so I wasn't sure where he went he hit the porta johns and I passed him, back in 2nd. At the half way point I made the turn out onto the course and was passed by 1 guy who was making great time. My pace statrted slowing at 10 mi and I was averaging 840ish. It was frustrating but I didn't have a lot left. Every aid station I took water and gatoraid or something else. I should have grabbed a gel and gotten some caffine in my but it didn;t happen. Took some enduralites on the run. With .5 to run the last guy passed me and I tried to hang with him to no avail. Finished 13 sec above my 5hr A goal but PRd still. Learned a lot about racing w/out technology, I like it...
What would you do differently?:

Get a gel w caffine and push the last mi harder
Post race
Warm down:

Walked around got a sprite and water then found an ice bath and sat on Ice for about 10 min Headed back to the hotel to get a shower then back to the site for a massage before the drive home

What limited your ability to perform faster:

Putting on 7 lbs since IM TX and not trainig until 5 weeks prior to the event

Event comments:

Great small town feel event with awesome support. I will be back next year unless the AF moves us

Last updated: 2011-08-21 12:00 AM
00:32:20 | 1931 meters | 01m 40s / 100meters
Age Group: 4/48
Overall: 23/422
Performance: Good
Suit: Zoot Sleveless
Course: Rectangular left turn course, altered due to low water
Start type: Deep Water Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Average
Breathing: Below average Drafting: Below average
Waves: Good Navigation: Good
Rounding: Average
Time: 02:08
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:38:46 | 56 miles | 21.16 mile/hr
Age Group: 10/48
Overall: 40/422
Performance: Good
no HR data
Wind: Little
Course: Mixed but mostly smooth
Road: Rough Dry Cadence: UNK
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:08
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
01:45:53 | 13.1 miles | 08m 05s  min/mile
Age Group: 10/48
Overall: 40/422
Performance: Good
Course: 2 lap sunny run next to the lake
Keeping cool Average Drinking Not enough
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? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4