Rev3 Quassy - Half Rev - Triathlon


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Middlebury, Connecticut
United States
Revolution 3
Sunny
Total Time = 6h 08m 50s
Overall Rank = 358/745
Age Group = F40-44
Age Group Rank = 18/55
Pre-race routine:

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).
Event warmup:

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.
Swim
  • 36m 59s
  • 2112 yards
  • 01m 45s / 100 yards
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
  • 03m 45s
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
  • 3h 20m 4s
  • 56 miles
  • 16.79 mile/hr
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
  • 01m 49s
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
  • 2h 06m 11s
  • 13.1 miles
  • 09m 38s  min/mile
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
Swimming
00:36:59 | 2112 yards | 01m 45s / 100yards
Age Group: 17/55
Overall: 219/745
Performance: Average
Suit: xterra full
Course: Starting beachside at Quassy athletes will swim out to buoy then they will turn clockwise to hit another buoy and then make their way back to shore. You will basically be swimming a triangle formation. There will be 5 minutes allowed before each wave for a warm up swim. clockwise 3 legs with 4 buoys each side
Start type: Wade Plus:
Water temp: 65F / 18C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:45
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:20:04 | 56 miles | 16.79 mile/hr
Age Group: 16/55
Overall: 345/745
Performance: Average
Wind: Little
Course: From site: Join us on a journey through the breathtaking Connecticut countryside. Your triathlon bike ride begins by venturing out onto the scenic rolling hills of historic Middlebury. You will be faced with challenging climbs culminating in gorgeous hilltop views. Long winding descents will take you through pastoral vineyards and over Thomaston dam. This engaging triathlon bike ride will take you past Black Rock State Reservoir – a well known nesting site for Bald Eagles. You will be welcomed into some of Connecticut’s richest farmlands, past historic Bethleham Fairgrounds. Follow the signs and the cheering voices as you pass through Litchfield Town Center on your way back to transition and the amazing Quassy Amusement Park.
Road: Smooth Dry Cadence: 83
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:49
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Good
Shoe and helmet removal
Running
02:06:11 | 13.1 miles | 09m 38s  min/mile
Age Group: 18/55
Overall: 0/745
Performance: Average
Course: From the park you have 1.5 miles downhill and then start the climb back up with rolling hills until about mile 3.5. From 3.5 - 5 it is a decent climb on a dirt road. An out and back from 5-6 is rolling and offers a difference in scenery. Back out to climb some more until mile 8. Then a nice fast down hill back past the park. Then next section is shaded and fast with an out and back from 10-11. At mile 12 you start the last climb of the day back to the park with a cork screw kicker at mile 12.75.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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] 5