Black Diamond Olympic Triathlon - TriathlonOlympic

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Enumclaw, Washington
United States
Race Center Northwest
70F / 21C
Total Time = 3h 09m 33s
Overall Rank = 219/272
Age Group = Clydesdale U39
Age Group Rank = 8/8
Pre-race routine:

Up at 5:00 AM. Showered and ate breakfast. Oatmeal, banana and plain bagel. Sipped water from then on. Walked to starbucks that was 3 blocks away from the hotel to get me and the wife coffee.

Transition opened at 6:00 AM and I was there at 6:20 or so. I didnt want to be rushed. Went and checked in and then back to the van to get gear for transition. My family was already asleep again so I just grabbed my bike and bag and went to the transistion area.
Event warmup:

About 7:45 I went for a short run. Less than a mile. When I got back my family was awake and moving so we all headed down to the water. We hung out for a bit before I put on my wetsuit. I went for a swim about 8:30 or so.
  • 37m 54s
  • 1730 yards
  • 02m 11s / 100 yards

I was realistically thinking 40 minutes. A scret side of me thought 35 minutes was doable so I was pretty happy with the 37 minute swim. Even though I was 8 of 8 in my division and 266 of 302 overall I just couldnt have done more this time around.

The start was a bit rough. I decided to go to the middle to save myself about 50 yards or so. I waited 15 or 20 seconds for things to spread out but still got the kicking and punching. I would guess 150 or more people in my wave.
What would you do differently?:

I really cant think of anything to do differently. I hate the answer "train more" but that would be the only thing that would have improved my time. I plan on getting a little coaching over the winter and would like to see my times got to under 2:00 per 100 and get closer to a 30 minute split.
Transition 1
  • 03m 13s

I hate the feeling of first coming out of the water and this race is uphill quite a bit to the transition area. Lots of people along the chute cheering make it better though.

Overall it was a good transition. Just glancing through the other times my 3:13 was probably in the top 25%.
What would you do differently?:

The only thing left to do to speed this up is to learn to leave with shoes already clipped on the bike so I dont have to take the time to put them on in the TA.
  • 1h 22m 45s
  • 25 miles
  • 18.13 mile/hr

8 of 8 and 198 of 272. I really thought I would have been faster than this. Some of these folks are really fast!

I felt pretty good the entire time. Had 1 water bottle, 1 bottle of Power Ade mixed for 210 calories and 1 Power Gel that I took with about 10 miles to go.

What would you do differently?:

I maybe could go a bit harder although not sure how much. This was a good ride for me.

Starting with shoes clipped in would have sped me up by 30 seconds or...
Transition 2
  • 01m 30s

This was a great T2. Got out of shoes early and flew off the bike. Passed 5 or 6 people right at the dismount lne and 2 more in the chute. Too bad I dont race everything as fast as I race the transitions.
What would you do differently?:

Just run faster!
  • 1h 04m 11s
  • 6.29 miles
  • 10m 12s  min/mile

I knew a sub 1 hour run wasnt in the cards within a half mile. My fastest training 10K was 56 minutes and that was without a 25 mile bike ride prior to doing it.

I actually got my legs faster than normal.
What would you do differently?:

Push a bit more a bit sooner.

My plan was to:

1 get my HR down to a managelable level.
2. Maintain pace for the first 3 miles.
3. Let it fly on the 2nd 3 miles.

I really didnt let it fly until about 2 miles left. I should have gone a bit harder in mile 4.

Post race
Warm down:

Walked around vendors tents and ate. Hung out for awards and raffles then drove for 6 hours back home.

What limited your ability to perform faster:

Just training miles. Nothing I did today altered my outcome at all. I almost raced a perfect race for my training level.

My expectation was 3:15. I thought that with some magic I could maybe break 3 hours. So 3:09 was a good in between.

Considering I had back surgery in February of this year and really didnt get cleared to start anything until late May and my body just wasnt OK with really training until the end of June I am pretty happy with the way this went.

I jumped into training 14 weeks prior to the race. Thankfully having enough base left to do the time.

If I stay healthy and dont let up on my training 2007 should be a good year. I can realistically see a 2:40 OLY pretty easily I think.

Event comments:

This is my 2nd race at this event. I did the sprint last year. I am now planning on my first HIM at this venue in 2007.

Last updated: 2006-06-28 12:00 AM
00:37:54 | 1730 yards | 02m 11s / 100yards
Age Group: 8/8
Overall: 266/272
Performance: Good
HR was pretty high during entire swim. Average was 148, which is almost 10 BPM higher than any training.
Suit: Ironman Instinct
Course: Course was 2 laps clockwise.
Start type: Wade Plus: Waves
Water temp: 61F / 16C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Average
Rounding: Average
Time: 03:13
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
01:22:45 | 25 miles | 18.13 mile/hr
Age Group: 8/8
Overall: 198/272
Performance: Average
Wind: Little
Course: Looped course with 2 out and back sections along the way. Described as flat to rolliing hills I would more say just rolling hill. Cant remember any flat areas.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:30
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:04:11 | 06.29 miles | 10m 12s  min/mile
Age Group: 7/8
Overall: 238/272
Performance: Average
Course: Out and back on pavement and a pretty narly rocky trail section.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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