Phily Tri - Philadelphia Insurance Triathlon - Olympic - TriathlonOlympic

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Philadelphia, Pennsylvania
United States
Phily Tri
85F / 29C
Total Time = 2h 41m 44s
Overall Rank = 458/1542
Age Group = 30-34
Age Group Rank = 53/147
Pre-race routine:

I have to say my pre-race routine started a week before, during which my fiance insisted I get 8 hours of sleep each night (it's normally about 5 per night). I also heavily hydrated from Friday until race day. These factors aided me in my best race yet.

Great calamari and pasta dinner the night before. Passed on desert. Ate 2 Hammer energy bars and a banana about 2.5 hours before swim wave start. One Gu gel 10-15 minutes before swim wave.

Pre-race excitement meant only 4 hours of sleep. Good thing I had plenty of sleep throughout the week.
Event warmup:

Swim start was very crowded (plus I had to use the port-o-john) so I did not take a few laps. Stretched a bit and entered the water with a cannonball. Splash! You have to have fun with this!
  • 29m 32s
  • 1640 yards
  • 01m 48s / 100 yards

After being run over in the front at Eagleman two weeks prior, I went back to my usual method of starting in the middle of the pack. This worked well as I only got elbowed in the hip once.

The buoys were placed very wide to the right. I followed them closely as every other race I've done sets the course by the buoys. The section of bridge we had to pass through was then wide left of where I was. Took a little time to adjust.

At the turn buoy my goggles slipped off my head for no apparent reason. I took a moment to put them back on. Realized there was almost no current when I saw my time, which granted, was a PR by 8 seconds over a lake swim with wetsuit.
What would you do differently?:

Position myself more to the left bank of river for more of straight shot. Maybe lift weights/gain strength? My arms and shoulders got a little tired halfway through and my time was only top 43% overall whereas I am usually top one-third.
Transition 1
  • 02m 39s

Pretty good overall for my expectations. Used a bottle of water to rinse sand off of feet but had difficulty getting feet into shoes (I don't leave them clipped in yet).
What would you do differently?:

  • 1h 17m 10s
  • 24.85 miles
  • 19.32 mile/hr

In five different races since 2007, my brother beat me every time and is always stronger on the bike (and swim...I take the run). This time, I decided to hammer the bike as hard as I could and see what I had left for the run.

What a ride! I smashed my bike time and mph PR! I didn't know what to expect on this course and the first hill was tough because I didn't have my bike legs yet. I took the inside (left) lane on the first decline and narrowly avoided a huge pothole that was not marked! That could have been very bad!

I don't like hills but after I passed the first one, I fell in love with this bike course. I used all my gears, went 8mph uphill and 35mph downhill. I used my downhill momentum to ride 25-27mph as long as I could on the flat sections before settling into about 21-22mph. I have never felt that comfortable going that fast, especially downhill.

The bridges were too tough. The gap (bump) was jarring and the course was littered with water bottles and people getting flats. The roads were mostly great but some areas need attention (street sweeping for dirt/small debris and somebody please fix that pothole!!).

I consumed two-thirds of a bottle of water and two-thirds of a bottle of Gu Brew, plus Gu Roctane gels at the start of each bike loop. I thought I had drunk more but felt fine, even drinking when I wasn't thirsty.
What would you do differently?:

Not much! I am still hyped by my performance and feel like I pushed it pretty darn good. More training will bring faster times in the future. I have Profile Design Altair aero wheels. I used front and rear 52s. There was very little wind so maybe next time I'll use the 80 rear. I also borrowed my buddy's Rudy Project aero helmet. I need to buy my own helmet.

Other than training and equipment, the only thing I'd do differently is call out "on your left" more. The course was very crowded and people were all over the place. Slower riders didn't stick to the right. It slowed me down on one downhill section.
Transition 2
  • 01m 49s

Pretty good T2 for me. My race belt was a bit twisted when I put it on so I had to adjust it as I ran.
What would you do differently?:

Try on my race belt the night before. Even though I used it at Eagleman two weeks earlier, it was loose to the point that it kept spinning on me and felt like it might fall off my hips! I had to tighten it as I ran out of transition. But no real time lost.
  • 50m 32s
  • 6.21 miles
  • 08m 08s  min/mile

Great run for me! I hammered the bike so I didn't know how my legs would respond. They were ready! I started off at about an 8-minute/mile pace and didn't waiver much from that the whole time. I never stopped and ran through each aid station, drinking Gatorade, water, and pouring water on my head. I choked a couple times, trying to breath while drinking. I don't advise that combination. I took a Gu Roctane at mile marker 1 and 4.
What would you do differently?:

Maybe not take that much energy gel? Shortly after the race I experienced bad gastric distress marked by four trips to the bathroom in an hour. The Gu gel advertises energy for 45 minutes of exercise, and I took two Roctanes (their super gel) for a 50 minute run. But who knows what the culprit was. I pushed myself pretty hard that day.

Also, I had hoped to break 50 minutes for my 10K. I miscalculated my pace because I didn't know I was 32 seconds away from my goal! I thought I was doing closer to 8:15 - 8:30 miles. Had I known, I'm sure I could have found 32 seconds somewhere. I just didn't want to blow up at the end of a great race.
Post race
Warm down:

Grabbed the cold towel, awesome medal, and celebrated my first win in head-to-head competition against my brother since I started triathlon in 2007. His record now stands at 5-1. I had never beaten him in anything physical, so this was a big moment for me. He started 10 minutes after me in the 35-39 age group so my fiance and I counted off 10 minutes before officially declaring it a win. I beat him by 7min 33sec!

I grabbed a couple coconut waters, they tasted so good! I grabbed as much free stuff as I could, after paying almost $200 to enter an Olympic race. That's almost as much as a HIM! Although very expensive, I might just do this one again!

What limited your ability to perform faster:

Following the swim buoys closely instead of staying to the left. Crowded bike course slowed me down at times. Otherwise, this was a great performance for me. I PRed my swim, bike time, bike mph, and run. Transition times are based on course layout, so no PR among all races, but pretty good for me at this race.

Event comments:

This was a well designed and very well supported race. Thanks to all the supporters out there! The bike course needs a little love though, as potholes and rough spots on bridges caused hazards, debris, and a lot of flat tires.

Also, the shuttle cutoff for the swim needs to be later. I heard several people barely made it and some even missed it by just a few minutes. After paying $200 and training, it is horrible to throw it away by missing the shuttle. But the shuttle ride is about five minutes and you spend a very long time waiting for your swim wave. Give people more time to make the shuttle!

Profile Album

Last updated: 2012-06-08 12:00 AM
00:29:32 | 1640 yards | 01m 48s / 100yards
Age Group: 0/147
Overall: 669/1542
Performance: Average
Suit: None
Course: Down river (practically no current), buoys wide right, J-turn at end to finish.
Start type: Wade Plus: Waves
Water temp: 81F / 27C Current: Low
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Good
Time: 02:39
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
01:17:10 | 24.85 miles | 19.32 mile/hr
Age Group: 0/147
Overall: 585/1542
Performance: Good
Wind: None
Course: Two loops with short, abrupt hills, fast declines and scenic views.
Road: Rough Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:49
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
00:50:32 | 06.21 miles | 08m 08s  min/mile
Age Group: 0/147
Overall: 455/1542
Performance: Good
Course: Flat course with two different out and back sections. Little shade last 2.5 - 3 miles.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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