RAGE Triathlon - Olympic Course - TriathlonOlympic

One of my best swims time wise, felt it could have been a lot better with better navigation. The course had way more turns that were necessary in my opinion. It really was full contact swimming which surprised me for a relatively small wave start,,,,, Honu with me and 1,900 of my and Lance's best friends should be interesting.

A little longer warm up

I don't jump on the bike, I do have my pedals attached and stand on the non-drive side and sling other foot over and onto the top of that shoe and usually ride like that until I get off the hill then I put my shoes in and put my sun glasses on. 2nd fastest T1 time in my ag. pretty happy with this, I could run faster in transition but that's about it. Oh, I got my helmet on I was like, what else do I need to do,,,,, oh yeah, nothing lets go.

Get the wet suit off a little quicker, not stop and think about what I forgot.

I suck at hills, I need to start having hills for breakfast. I need more TITS Time In The Saddle.

Ride more

Pretty disappointed with the few seconds lost here. Instead of putting the bike on the rack by the back of the seat I tried to just put in frontwards on the pursuits but the aero bottle was in the way, a few seconds here, didn't have the shoes opened quite enough and no baby power in them, water bottle was on the wrong side of the bike and should have been right next to the shoes. I think in ag I had the 4th best time, should have been 20 seconds or so better. I almost forgot to take my helmet off and I could have unstrapped it on my way to the rack.

Think about my transition or mentally rehearse it in the last couple of miles of the bike. I did that coming in on the swim.

Love loved loved the run, people complaining about the heat made me like it even more. Rough Rocky Sandy ankle twisting first 2 miles and the last 1.5 mile loved it! I think one of the things that really benefited me was having my own ice cold water for the run, I refilled it at the turn around and it seems people getting water at the aid stations are giving me a couple of seconds at each one. At the last aid station a group of about 4 or 5 of us had kind of come together and when they got their last drink about a mile or just over to go I pulled ahead of them but felt them on my heels, all younger guys, but I guess 90% of the field was. Anyway, with about a half mile to go on the rocky road I heard someone say something about ice cold water,,,,,,,, well of course I had to say as I held up my insulated water bottle got some right here!!!! Possibly a mistake, it felt like they started gaining on me right after that. At this point I didn't honestly know if I could hold that pace the rest of the way, HR was up the high 160s to low 170s, I also saw two guys running together that I thought if I could keep it together I might have an opportunity to overtake at the line,,,,,,, The boys were still behind me and I was just gassed, but in true smart ass fashion I said in a loud voice, "don't trip on the rocks" and it felt as if those words found listening ears as it sounds as if the footsteps behind me got quieter. Just after that a nice lady said don't let those kids catch you and that was just what I needed, somehow I found yet another gear and was able to pick the pace up in the last two to three hundred yards, pulled away from the kiddies behind me and passed the two in front of me with about 10 yards to the finish,,,,,,,, my apologies to the those two yelling out "Road Kill" :).... I think the last mile of the race was the highlight for me. Thanks to the guys behind me for pushing me and the two in front of me for providing the carrot I found out I was able to hold a lot faster pace and a lot higher HR for a lot longer period that I thought,,,, Oh yeah and because I was finished.

Probably not much, maybe push just a little harder earlier but that may not have panned out to well.

Chocolate Milk, hung out with friends (ChrisM, met Tricopolus) in the shade and drank a lot of choco milk and gatorade. Then found Pam (who got 3rd in her ag) and took my bike and other junk to the car, changed and went to the food tent, then the beer garden,,,,,,


Overall I was pretty happy with the race I think this is the first time I've gone sub 3 hrs in an oly. My weak link is obviously the bike and with where I'm at in all 4 disciplines the bike is where I need to and will be focused on the next few weeks leading up to Honu.


Nutrition on this race I had placed two gus on the bike and had two gus in my tri top and one big bottle of high concentrate Gatorade in transition. I only had one gu on the bike and one gu on the run and a protein bar just before the swim, it seemed about right. Hydration was a the aero bottle and a frozen bottle on the down tube plus a frozen bottle in transition for the run.

Here is a link to the Overall M&F finishers.

http://www.onlineraceresults.com/race/view_race.php?race_id=22943&r...