The Nation's Triathlon - Triathlon

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Washington, D.C., Washington, D.C.
United States
The Nation's Triathlon
75F / 24C
Total Time = 2h 48m 54s
Overall Rank = 141/947 w
Age Group = 50-54
Age Group Rank = 7/50
Pre-race routine:

As usual -- got to race start really early to make sure I could get decent parking. This race is a bit tough for folks that need to drive into the city. You either need to get dropped off or get there very early to get a parking spot.

Blueberry bagel and coffee once settled in parking spot. Spent about 30 minutes hanging at the car before heading to transition.

I thought there was the off chance the race would be wetsuit legal. But it was not. So after getting all set up I walked back to the car to put the wetsuit away. Then back to transition for last minute check of stuff. Then headed to an area of little used porta-potties.
Event warmup:

None really. This is a big race with lots of waves. I did some stretching but that was about it.
  • 31m 16s
  • 1640 yards
  • 01m 55s / 100 yards

This was a time trail start with 7 going off every 10 seconds or so. Sat on edge of dock and then in we went.

I resorted to my normal breastroke/free style routine fairly early. Just kept on going. Took in some water about halfway and ended up stopping to cough a bit. Felt very strong but just cannot keep up freestyle in open water up for very long. I feel that it drains me too much and I regain quite a bit of energy 'resting' while doing breastroke.

Best sighting I've done to date at a race.
What would you do differently?:

Think I need to start doing some breastroke training.
Transition 1
  • 02m 41s

Good transition. 7 out of 50. Had some difficulty getting socks on wet feet. I may think about bringing a bucket to sit on next time.
What would you do differently?:

  • 1h 14m 44s
  • 24.85 miles
  • 19.95 mile/hr

This was a strong bike performance for me even though the course was rough and had lots of hairpin turns. I felt strong and smooth. Engaged my core. My age group so off in the middle of all the men so I was surrounded by men the entire race. Only passed a few women on the bike and got passed by only a few women.
What would you do differently?:

Not much really. I might have bike too hard given my run performance but I don't think so. Felt like this was a solid effort that I should be able to duplicate in the future.
Transition 2
  • 01m 39s

Good transition! 3 of 50!
What would you do differently?:

  • 58m 36s
  • 6.21 miles
  • 09m 26s  min/mile

So...the is usually a strong point. Not so today. I felt fine for the first 5K and then 'wham'...I just started to really struggle. Could not keep up a good pace and had to walk periodically for the last 2 miles. No energy, feet hurt, knee hurt, legs tired. Was a struggle. I could feel blisters (wrong sock selection).

One of my slowest run times at this distance.
What would you do differently?:

Get in the running miles needed for this distance. A look at my logs showed that I only got in 31 miles in August and 3 the two weeks prior to this race. Performance showed this.

Post race
Warm down:

Grabbed some food and headed to the massage tent. Massage focused on calves (ouch!!!) and legs.

What limited your ability to perform faster:

Sub-par preparation for the run.

Can tell that I gave a good effort based on how I feel today (next day). Legs are still tired. Feet still hurt. My neck and shoulders are stiff...not necessarily from bike effort I think but from all the major bumps and being tensed up on the bike course.

Event comments:

I am giving this an average due to bike course. If they keep this bike course for this event next year, I will not register. I'll find another race to do in September.

Average swim performance, good bike performance, sub-par run performance.

Last updated: 2012-12-21 12:00 AM
00:31:16 | 1640 yards | 01m 55s / 100yards
Age Group: 7/50
Overall: 0/947 w
Performance: Average
Suit: None
Course: Potomac River. Start out against current and then swim back with current. Course is in shape of the Washington Monument. Best marked course of all races I've done.
Start type: Deep Water Plus: Time Trial
Water temp: 79F / 26C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 02:41
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed:
01:14:44 | 24.85 miles | 19.95 mile/hr
Age Group: 9/50
Overall: 0/947 w
Performance: Good
Wind: Little
Course: Oh my...this course was not very fun or comfortable. It was a two loop course through parts of the city. A total of 8 hairpin turns and 2 very hard lefts were no fun. There was a section that crosses the 14th street bridge...sucked big time. Lots of crude on the road, big bumps where the bridge expands, big holes that were not marked and even two sections of 'no passing zone'. I lost the top to my water bottle (Torhans) within the first miles on a big bump. Drink all over the place. I've never seen so many flats in a race (I think I saw at least 12). Almost all in this section. This was definitely a pay close attention to the road race. On some segments I felt me and my bike might go flying after hitting some big hole I didn't I was quite uncomfortable and tense for some sections of this race.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:39
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:58:36 | 06.21 miles | 09m 26s  min/mile
Age Group: 13/50
Overall: 0/947 w
Performance: Below average
Course: Pretty flat with just some gradual hills to get to main running route. Long out and back on Hains Point. This is a tough run because it just never seems to end.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 3