5430 Long Course Triathlon - TriathlonLong Course


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Boulder, Colorado
United States
5430 Sports
82F / 28C
Sunny
 		Total Time = 6h 25m 18s
Overall Rank = 615/798
Age Group = 35-39
Age Group Rank = 90/105
Pre-race routine:

Get up early after a bad dream (the dream was that my best friend was choking and I couldn't clear the food for him - luckily our newborn cried before the dream was over :( )
Event warmup:

Ran to the bathroom right before my wave went off. And it was a good call!
Swim
  • 46m 9s
  • 2112 yards
  • 02m 11s / 100 yards
Comments:

The swim went decently. I went out really slowly to make sure my breathing was OK and it worked out pretty well. I didn't have to stop at all during the race and, since I was in the last wave, I didn't swim on the outside to prevent people behind me from swimming over me.
What would you do differently?:

Nothing. Maybe some day I won't worry about people swimming over me or not having my breathing messed up.
Transition 1
  • 04m 3s
Comments:

Not bad - could have been a little faster.
What would you do differently?:

Nothing. It went well with eating a PB&J as soon as I got out of the water.
Bike
  • 3h 18m 1s
  • 56 miles
  • 16.97 mile/hr
Comments:

The bike didn't go too well - the legs were tired way too early into the race. I averaged 18 mph on the first loop and only 16 on the second. And my butt hurt a LOT even though I wore my tri shorts and bike shorts.
What would you do differently?:

Train more hours.
Transition 2
  • 04m 19s
Comments:

It went pretty well considering how tired and sore my legs and butt were.
What would you do differently?:

I changed my shirt because my bike shirt is dark blue and it was sunny, so I switched to a white running shirt. Next time for such a long run, I'll get a light colored biking shirt that I'll wear for both the bike and run.
Run
  • 2h 12m 44s
  • 13.1 miles
  • 10m 08s  min/mile
Comments:

It was another long, fairly hot run (well, it felt hot at least). It went a little better than last year, but anything short of landing in the med tent again would be an improvement. I ran our of Clif blocks too early into the run, but still seemed to do OK. During my bike, I knew I wouldn't have enough energy or leg power to run straight through, so I did the old run a mile, walk a minute. That seemed to work pretty well for me and kept me going.
What would you do differently?:

Wear a biking shirt and bring more Clif blocks. For some reason I haven't been able to find any gel that is OK for my stomach for the long workouts and races - the blocks are the only things that work.
I also didn't train enough.
Post race
Warm down:

Suck down lots of liquids. I felt a bit dizzy and had an upset stomach after the race, so I just took it easy and sat a lot.

What limited your ability to perform faster:

Lack of training time. Probably could have done a little better on the run if I had more Clif blocks.

Event comments:

I think the 5430 series events are well run overall.




Last updated: 2006-08-13 12:00 AM
Swimming
00:46:09 | 2112 yards | 02m 11s / 100yards
Age Group: 0/105
Overall: 0/798
Performance: Average
Suit: yes
Course: horseshoe
Start type: Wade Plus:
Water temp: 74F / 23C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
T1
Time: 04:03
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
03:18:01 | 56 miles | 16.97 mile/hr
Age Group: 0/105
Overall: 709/798
Performance: Below average
Wind: Little
Course: Fairly flat with some rolling hills.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 04:19
Overall: Average
Riding w/ feet on shoes Below average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:12:44 | 13.1 miles | 10m 08s  min/mile
Age Group: 0/105
Overall: 479/798
Performance: Below average
Course: Fairly flat with a few small hills. No trees or other shade on the course.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Evaluation
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