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 Swim
Comments: Goal was to have a good experience with my first OWS of the year. I did not swim on Saturday so this was the first OWS since Tremblant last year. Started mid pack and mid position. Found open water right away on the inside right of the buoys. From the first stroke thru the 2nd buoy I was dealing with a really tight almost cramping left front shoulder and upper arm. It felt like a nerve stinger. Finally after overcompensating with the right, it worked it self out and I was able to get into a decent rhythm. Occasionally found some feet but none that lasted very long. Had no real contact other then the occasional foot tickle. After the 2 buoy started to swim into wave before us and the after the first turn it got real congested. I stayed to the right inside and had no issues other then no draft. Sighting was good other then on the second leg was very limited due to the sun glare, but followed the mass of people and before I knew at we were at the turn and heading into shore. Last leg tired to focus on picking up the pace a little bit. Overall pleased with emotional aspect of the swim. Physically did not get tired so very pleased since my swim training has been bare minimum. Time was a little disappointing but knew with lack of training and first OWS that it would be. What would you do differently?: No questions, more training. Swim on Saturday before doing bike / run.  Transition 1
Comments: This was slow and has room for improvement. Running up I took goggles and cap off. Then pulled suit half way down before bike. Taking suit off went well at bike, turned on garmin 500, lubed up, helmet on, socks on, shoes on, glasses on and then...had issues getting gloves on. Traditionally I don't put gloves on until riding but for some reason I wanted to put them on in transition = fail. ran out with bike and mounted with no issues at line What would you do differently?: Gloves on once moving on bike  Bike
Comments: Overall goal for this ride was to get a solid training day in with focusing on: 1. keep within hr / watts goals 2. spin up hills and push the downhills 3. stay on top of nutrition happy to say that this ride went really well based on those goals. I did drop my chain around mile 37 and had to stop to fix it, but otherwise had a decent ride with proper shifting, gearing and intensity. Felt good the entire ride other then a tight lower back. Felt that my endurance was there for this pace. Negative split the ride, but to be expected with the main climbing being in the first 28 miles. Nutrition: Started right away with 2 chomps and 2 enduralytes, then went to 1 every 15mins (15 chomps total). Drank 3/4 bottle full strength roctane mixed with 2-3 bottles h2o in aerobottle throughout ride. 2 enduralytes every hour and sports legs at 2hrs. Garmin Data: moving 3:19.06 (1 min diff due to when I stopped/started garmin and about a 20-30sec stop for chain) 1st 28 miles = 1:42:16, 2,067 ft gain elevation, 1,722 ft loss elevation, 16.4mph avg/39.2mph max, 159 avg hr/175 max hr, cad 84 avg, 153 NP / 142 avg w 2nd 28 miles (actually read as 27.45) = 1:36:50, 1,575 ft gain elevation, 1,900 ft loss elevation, 17.0mph avg/42.4mph max, 157 avg hr/168 max hr, cad 82 avg, 138 NP / 128 avg w What would you do differently?: Not much, I felt I had a good ride and stayed to my plan. Transition 2
Comments: Overall this went ok. Racked, bike shoes off, run shoes on, helmet off, gloves off, lube up some more and the grab stuff (visor, bib, water flask, gu) to run out. Issues came as I was trying to run and put stuff in pockets and put bib on at same time. Had to stop as I dropped my gu. What would you do differently?: Practice, practice, practice  Run
Comments: Overall goal for this run was to focus on hr. Hr for first 4 miles was to stay in 150s and after that 160s. If I entered the 170s for more then 1 min, then I was to walk and get it back down. Leaving transition I saw Craig, Ben, Nate, Sloan and Amy. I gave her a big hug knowing that she had made a tough decision that was right for her on that day. Right away I knew I had to hit a porto-pot so I planned on hitting the one at mile 1. This worked out perfectly as a women was coming out as I was running to it. Ended up being in there 1.16. Had issues at marathon with GI and waited to stop, this time stopping early was the right move. Was able to stay to plan of running within hr and walking on the spikes. overall very pleased with this plan. Ate 4 chomps over the first 4 miles, water entire time, 1/2 banana at 5.5 and 10.5, Started the sips of coke at mile 7. And 2 enduralytes every hour. Started to have hamstring cramps / SI tightening around mile 11 so I think I should have incorporated drinking some gatorade throughout. What would you do differently?: nothing. this was a training day and I stayed to plan. Post race
Warm down: walked around, grabbed some food, cheered K to the finish What limited your ability to perform faster: training. Event comments: REV3 puts on a great event. This is my 3rd time doing this race and I will be back again. The only issue I saw this year was the traffic on the bike course. In the past they have closed the out and back road. This year they did not and it was an issue. there was an 18 wheeler gas truck bombing thru as bikes are on either side of the narrow road. Would advise in closing that road for future events. Last updated: 2014-02-28 12:00 AM
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United States
Revolution 3
Sunny
Overall Rank = 358/745
Age Group = F40-44
Age Group Rank = 18/55
Training:
Winter training started well, but then tapered off as I decided to take on freelance work and try to change my career path. I am not using this as an excuse because it was a conscious decision but noting it for future reference.
After having a disappointing marathon time on May 4, I decided to go into this race to use it as a solid training day. Goals were set for each leg of the race that had nothing to do with time. In fact, I did not wear a watch and never switched over my GPSs to see the time of day. Used my Garmin 500 on the bike with the reading of watts and hr. And used my Garmin 220 on the run with only hr showing.
Day Before:
Saturday to register, swim/bike/run and rack bike. Got there at noon and ended up fiddling with bike for a bit and registering before finally meeting up with Amy, Brand and K. Cell reception sucks so they were there for a while before we met up. Ended up riding and running but not swimming (in hind sight a swim would have been the better plan).
Day of:
Up at 4:15 and down for breakfast of coffee, english muffin, peanut butter and banana. Dressed and out of driveway by 5am. Drank coffee on way to sight. A bit of traffic at entrance but knew that there was plenty of time to deal with transition before the 6:30 closure. Hit porto-pot and then transition. Brad started at 6:50 so we said our good byes to him and Amy, K and I headed to the beach after him. I hit bathroom one more time and then met them. I remembered water and flip-flops for the start but forget a gu to take before the start, but Amy had chomps so I took 2 at 30mins prior. We stood in the sun trying to stay warm and watching all the start waves. I was the last wave to start and they were starting before me. So we got in the water to get wet and used to it 10mins before their start. 65 degree water felt really cold at first, but not that bad since my feet did not feel cold. Back on land and it was time for them to get in the coral.
I stood alone watching them in the coral and started talking with the woman next to me. It was Heather Jackson's mom, Diane. She was racing and so was Heather's dad. Heather was supposed to race before the Pro money was taken away. She was great to talk to and made the time pass very quickly.