Survival Of the Shawangunks - Triathlon


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New Paltz, New York
United States
Sunny
Total Time = 6h 14m 55s
Overall Rank = 90/158
Age Group = M40-44
Age Group Rank = 24/30
Pre-race routine:

Small breakfast and drove up. Chilly morning but all signs pointed toward a beautiful day. Last night thunderstorms took the heat with them.
Event warmup:

Nothing really. Couple of spinning loops
Swim
  • 1h 28m 8s
  • 3700 yards
  • 02m 23s / 100 yards
Comments:

Awosting - when I first started swimming felt like I wasn't moving at all, then settled into an easy rhythm and just kept moving. Tried not to pay attention to the many people passing me. This lake is absolutely gorgeous. It's the deepest clearest swim and I enjoyed the light show of the morning rays shining through. Some light cramping toward the end but okay.

Minnewaska - holding up and loving the rope to follow the whole way. The exit is crazy here between the in-water rock shelf and rock stairs to start the run, we provide entertainment to the volunteers and spectators while we wobble out and regain footing.

Mohonk- over the fence rail and down the slipper slope. While the swim is shallower and water not as pristine as Awosting, seeing the mountain house and knowing the finish is coming is inspiring. After getting blown away by ~6 fellas in my age group in the last mile of the run, I was getting down by the never ending stream of folks passing me and started making promises to myself to really work on my swim problems. At the exit I was thrilled to hear "daddy!" from my troupe of monkeys. I didn't expect to see them till the finish...

Awosting - 42:12 127/158 - 2013 43:22 :-)
Minnewaska 25:05 129/158 - 2013 26:09 :-)
Mohonk 20:51 135/158 - 2013 23:08 :-)
What would you do differently?:

Swim more, the usual.
Transition 1
  • 00m
Comments:

Did fine. Mike and D were there and ready to roll. I did pretty good transitioning this year wasted little time. I needed all the seconds I could get with my run fitness at its worst.
Bike
  • 1h 51m 59s
  • 30 miles
  • 16.07 mile/hr
Comments:

I knew I was not going to do myself any favors pushing the bike. Hadn't ridden at all for the last month and a half. Got passed a lot early on due to being in an earlier wave. Got passed a lot on the climb as well.

Bike 1:51:59 103/158 - 2013 1:46:44 :-(
What would you do differently?:

Be better trained. Nothing on race day.
Transition 2
  • 00m
Run
  • 2h 54m 53s
  • 18.7 miles
  • 09m 21s  min/mile
Comments:

To awosting- had the rubber legs for two miles, then settled in , maybe pushing too hard for the volume and no hill running lately.

To Minnewaska - felt okay and pushed a little harder.

To Mohonk - started out okay but was fading and getting ankle and shin paid half way through. Started losing steam and the wheels really fell off at Godzilla at mile 7. I got passed by maybe half dozen guys in my AG and some others and knew I'd never see them again with a swim coming.

To sky top - the kids wanted to do this together. At this point another minute wasn't going to kill my time.

To Awosting - 41:20 49/158 - 2013 39:14 :-(
To Minnewaska - 48:12 28/158 - 2013 46:34 :-(
To Mohonk - 1:17:55 73/158 - 2013 1:09:43 :-(
To Sky Top 7:26 103/158 - 2013 6:06 (who cares? did it with a six year old setting the pace this year...)
What would you do differently?:

I knew I was going to suffer on these runs. Haven't been putting in enough volume and definitely not enough hills. I was kind of hoping I wouldn't lose so much and make it up in the swim, but I underestimated how much run fitness has been lost. Pushed the intensity on run 1 and 2, but the muscles and joints wouldn't support it on the long run, so left a lot out there.
Post race
Warm down:

Took some pictures and headed to the barbeque. Enjoyed a few cold ones with the family.

Event comments:

Another incredible day at an incredible race. If you tried to recreate something like this today, it would never happen. Can't wait to do it again (better trained).


Profile Album


Last updated: 2014-09-08 12:00 AM
Swimming
01:28:08 | 3700 yards | 02m 23s / 100yards
Age Group: 0/30
Overall: 0/158
Performance: Good
Suit:
Course: Awosting - 1.1, Minnewaska - 0.5(maybe longer), Mohonk(maybe shorter)
Start type: Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 00:00
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
01:51:59 | 30 miles | 16.07 mile/hr
Age Group: 0/30
Overall: 103/158
Performance: Below average
174 watts. Sub par
Wind:
Course: 25 miles of tame roads followed by the 5 mile uphill finish. Some wet patches from last nights rain, but a nice cool weather ride
Road: Smooth  Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 00:00
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:54:53 | 18.7 miles | 09m 21s  min/mile
Age Group: 0/30
Overall: 0/158
Performance: Below average
Course: 4.5 - awosting trail up and down with one killer that I had to walk. 5.5 - to Minnewaska - ups and downs without the real long hills. Lots of hard ledge and beautiful views. 8.0 to Mohonk. Painful downhill, foot-slapping, knee hurting downhill to start. Then tame and shade until the killer at mile 7 0.7 - up to sky top tower and the finish.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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