Rev3 Quassy - Half Rev - Triathlon1/2 Ironman


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Middlebury, Connecticut
United States
Revolution 3
70F / 21C
Sunny
Total Time = 5h 19m 2s
Overall Rank = 90/745
Age Group = M25-29
Age Group Rank = 14/47
Pre-race routine:

Did not sleep well at all, but as they say, you race on your sleep from two nights ago so I didn't worry too much. No microwave (or fridge) in my hotel so I had to eat the cold pancakes that I packed for breakfast. Extra syrup made things all better though! Got my gear together and made the short drive to the race venue to set up.
Event warmup:

Only had time for a few strokes in the water before I had to get in the corral. Was fearing the worst in terms of the water temperature, but it really wasn't that bad, mid 60s according to the race announcer.
Swim
  • 32m 42s
  • 2112 yards
  • 01m 33s / 100 yards
Comments:

VERY happy with my time in this swim. My goal was to really go for it, just swim hard from the beginning and see if I can hold it for the whole distance. After battling through some contact at the start, I was able to draft really well all the way to the first turn. Once we made the turn I could not see ANYTHING, we were swimming directly towards the rising sun. I tried to look for splashing, hoping that others had found a way to spot the buoy, but I'm guessing the back stretch was very crooked for me. Rounding that last turn to head to the swim finish was such a relief. I was able to do a little more drafting, and really focused on a strong pull as I powered home.
What would you do differently?:

My plan worked very well, as I shaved over 2 minutes off from swim time from last year. There were a few times (especially trying to sight against the sun) that I became distracted and may have let up on the pace a bit, but overall I was happy with my consistent strong effort here.
Transition 1
  • 02m 25s
Comments:

Intentionally took my time knowing that the more I could dry off, the less I would freeze on the bike. Had a little trouble getting the wetsuit off, but nothing out of the ordinary. Skipped the arm warmers because I neglected to take into account my watch when I practiced pulling them on quickly. As it turned out not sure how much of a difference they would've made anyway.
What would you do differently?:

Not much, wasn't really concerned with my speed here.
Bike
  • 3h 05m 52s
  • 56 miles
  • 18.08 mile/hr
Comments:

Man was I cold to start! The air temperature was 42 degrees at 6:00am, and when I got started here around 7:30, it didn't feel much warmer, especially in the shade. I could not wait for the hills to begin! The cold did provide an interesting wrinkle with my hydration. I anticipated that I would take in less fluids due to not sweating much, so I increased the osmolarity of my drinks so I wouldn't decrease my calories as well. Even with this adjustment, I still ended up urinating FOUR times on the bike. Insane!!

My goal was to push around 160-175 watts on the flats, try to stay under 220 on the climbs, and see how that felt, given that I haven't done an FTP test yet this year (partly because I only just got my battery replaced). I'd say this worked out pretty well, although some of the hills were too steep to keep the power down. Average ended up being 148, with a normalized of 165 (VI: 1.11). Overall pretty happy with how this bike leg went, even if I did get passed quite a bit.
What would you do differently?:

Not sure what to do about the overhydrating, I felt like I drank a very small amount for a 3+ hour ride.
Transition 2
  • 01m 28s
Comments:

Again, was not overly concerned with my time here. Actually put socks on my feet for a change and rubbed a little body glide under my arms. I grabbed my HR monitor and took off, putting it on while I was starting the run.
What would you do differently?:

Nothing really, I liked taking the HR monitor with me to save time by putting in on while moving.
Run
  • 1h 36m 35s
  • 13.1 miles
  • 07m 22s  min/mile
Comments:

Crushed this run! Wanted to start out in Zone 2 and slowly build into Zone 3 and hold there until the last mile or so. Had to keep backing off in the first mile to keep from jumping right into Z3, and still managed a very fast opening 2 miles. After that was the never ending hill, which required a lot of concentration to keep a controlled effort. I settled into zone 3 nicely and watched the miles tick away with impressive splits as I steadily passed other athletes. I also took short walk breaks at the aid stations to make sure I kept my nutrition going, a plan I will duplicate at IMLP. Left enough in the tank to power up the last hill (a beast!) and kicked it in for a strong finish.
What would you do differently?:

Not much, very good run
Post race
Warm down:

Walked around, stretched a bit. Thought about going in one of the ice baths they had set up (what a great idea!) but decided against it considering I urinated on myself 5 times total during the race.

What limited your ability to perform faster:

Not much, very pleased with how this race went. Took over 20 minutes off my time from last year! Hopefully this is a sign of good things to come at IMLP next month!

Event comments:

Really love this race! Fun, challenging course, tons of helpful volunteers, and very well organized. Cool medal and swag is a nice bonus too.




Last updated: 2014-06-02 12:00 AM
Swimming
00:32:42 | 2112 yards | 01m 33s / 100yards
Age Group: 11/47
Overall: 67/745
Performance: Good
Suit:
Course: Upside down triangle, buoys on the right
Start type: Run Plus: Waves
Water temp: 64F / 18C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:25
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
03:05:52 | 56 miles | 18.08 mile/hr
Age Group: 0/47
Overall: 0/745
Performance: Good
Wind: Little
Course: Lollipop course with lots of hills, including one sustained climb of several miles.
Road: Smooth Dry Cadence: 82
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Too much
T2
Time: 01:28
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
01:36:35 | 13.1 miles | 07m 22s  min/mile
Age Group: 0/47
Overall: 0/745
Performance: Good
HR Avg: 160
Course: Hilly! A mix of out and backs, loops, dirt roads and HILLS
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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