5430 Long Course Triathlon - TriathlonLong Course


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Boulder, Colorado
United States
5430 Sports
85F / 29C
Sunny
Total Time = 5h 25m 52s
Overall Rank = 306/798
Age Group = f30-34
Age Group Rank = 17/74
Pre-race routine:

up at 4:30 (for the 2nd day in a row!) after a decent night's sleep. PBJ and heed for breakfast. Added 2 bananas for good measure on the way to the race. Parked and set up T. Spent a little time gabbing and spun the borrowed wheels (THANKS ADAM!!) to make sure everything was smooth.
Event warmup:

VERY short jog (literally 7 minutes) I knew that the warmup on this event wasn't as important as the shorter races. I had also done a short spin. Then I hopped in the water and did a few short laps and sprints. FELT GOOD in the water :)
Swim
  • 31m 31s
  • 2112 yards
  • 01m 29s / 100 yards
Comments:

This was a textbook swim! I wasn't able to draft because I just never found the right person, but I went out strong, exactly where I wanted to be and then I relaxed, and held my line pretty well. I didn't get caught up in too much chaos when I caught the waves in front of me, I was able to hole my line for the most part. Long and strong. I didn't feel like I even pushed too hard and I hit my goal (between 31 and 32 minutes - right on the mark!)
What would you do differently?:

try to draft at least for a portion of the swim
Transition 1
  • 01m 32s
Comments:

OK, so my T- time looks fast, but what you don't see is that just after crossing the mats, my sunglasses fell off my helmet. I had to stop, pick them up, then I was dis-combobulated, and then I almost fell trying to hop on my bike and had to completely stop and clip in. Felt like a DORK!! So add about a minute to my T and take it off my bike (for THIS transition...)
What would you do differently?:

visualize the T and mount more. I think I have become complacent. I usually go over this a hundred times in the AM and also when finishing the swim, but I thought I didn't need to worry about it...
Bike
  • 2h 51m 23s
  • 56 miles
  • 19.61 mile/hr
Comments:

I was again, EXACTLY where I wanted to be on the bike. I checked my HR data and I was in z3 (actually into z4)for the first 1.5 miles, but I think that was just transition jitters and those damned rollers coming out of the res. My HR steadily went DOWN as the bike course went on and I stayed exactly where I wanted to be :) I packed 5 gels (intending 3 on the bike and 2 on the run) and a heed and a Sustained energy (525 cal + 100 each gel and heed). My problem was that I had NO WATER until the 2nd lap and my stomache started cramping up. Once I got to the 1st aid station on the 2nd lap I was fine as I started with the plain water. I needed to have 3 bottles for this race because I really needed some good old plain water for some of it. BUT I did get in 925 calories on the bike.
What would you do differently?:

WATER add another bottle.
Transition 2
  • 01m 51s
Comments:

OK if i felt akward on T1, this was worse!!! I came in and got my feet out of my shoes fine, but THEN as I was dismounting one of my shoes hit the ground HARD and unclipped. I had to turn around and get it. AND then I was again, just in disarray coming into T2. Again add at least 30 seconds to T2 and take it off my bike!
What would you do differently?:

WAKE UP same as before. I should have been visualizing this coming into the res.
Run
  • 1h 59m 32s
  • 13.1 miles
  • 09m 07s  min/mile
Comments:

I don't know where I went wrong, but I think it's one of a few things...
1 - Didn't take in enough calories
2- started the run to fast (or possibly went too fast on the bike, but I really don't thinks so)
3- plain old don't have the ME for this didtance of a race yet (to actually RACE it)
4- set my goal a little too high!
What would you do differently?:

Nothing, I did what I could and what I had planned! I have to be pleased. I just didn't have what I wanted on the run. Heck, I've only been running for a year!
Post race
Warm down:

almost puke. walked as much as I could. I knew once I sat down I would not be getting up easily :) ate (probably too soon) and then sat in the sun for too long :)

What limited your ability to perform faster:

only one year of doing this stuff! My run, my bike, my life!

Event comments:

I raced my plan. I knew I would either do it or not on the run, but I stuck to the game plan. All in all I was 8 minutes off my goal - 8 min slower on the run (although if I had been 5 minutes faster on the run, I still would have been pleased!) I was faster on the swim and almost dead on on the bike (really dead on considering my problems mounting and dismounting...) I have to say I am happy over all and I now have a benchmark for this race.




Last updated: 2006-06-18 12:00 AM
Swimming
00:31:31 | 2112 yards | 01m 29s / 100yards
Age Group: 7/74
Overall: 94/798
Performance: Good
YEAH!!
Suit: sleveless super
Course: Out into the sun for an eternity (4 bouys) then left turn followed by another left turn (for an eternity, but no sun so it was much better :) ) then left turn for HOME.
Start type: Wade Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:32
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Bad
Biking
02:51:23 | 56 miles | 19.61 mile/hr
Age Group: 20/74
Overall: 437/798
Performance: Good
I actually calced it at 2:50 flat (I started it AFTER the debacle getting ON my bike...)
Wind: Little
Course: 2 laps around the res. Starte out hilly then uphill, then rollers, before FINALLY getting to the druising section.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 01:51
Overall: Below average
Riding w/ feet on shoes Average
Jumping off bike Bad
Running with bike Bad
Racking bike Bad
Shoe and helmet removal Average
Running
01:59:32 | 13.1 miles | 09m 07s  min/mile
Age Group: 18/74
Overall: 328/798
Performance: Average
1st lap was OK. My HR stayed in z3 actually almost the whole race. I NEVER even hit LT on the run until the last minute of the run... My pace really suffered on the hills on the 2nd lap and I had NOTHING left for my planned speed up for the last 5k. I was MISERABLE the last 3 miles. I did pick up the pace a little for the last 2 miles because I was DETERMINED to finish in under 2 hours and I had a girl that I Was pacing with for most of the run (we also paced on the bike and she was not in my AG) but I kept her in my sight and finished right on her heels. I thought I was going to puke for about the last mile...
Course: 2 laps around the res. this was NOT flat. the hills at the beginning killed me on the second lap.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5