Big George Triathlon - Triathlon1/2 Ironman

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Lake George, New York
United States
Big George Triathlon
80F / 27C
Total Time = 4h 41m 32s
Overall Rank = 6/225
Age Group = M30-34
Age Group Rank = 2/16
Pre-race routine:

Not the best night's sleep ever due to very noisy neighbors at the hotel. Actually called the desk to complain for the first time in my life. Good thing they say you race on the previous night's sleep anyway! Had my usual pancake breakfast with some fruit and headed to the venue.
Event warmup:

Actually took the bike out for a spin, something I usually don't have time for. Also got a handful of strokes in before heading to the swim start.
  • 33m 6s
  • 2112 yards
  • 01m 34s / 100 yards

I thought maybe I had a shot to go a bit faster here, but given that this is my best time here for the swim I'm pretty happy. I got on some good feet right away and stayed with them most of the way out. Someone slowly passed us on the right so I hopped on those feet for awhile. Pace was about what I was comfortable with, so I figured it would be best to stay with him. With a few hundred yards to go, I felt like maybe I could pick it up so I went around the guy and powered home. My favorite part was how amazing the two guys I drafted were at sighting. I barely had to check the whole swim.
What would you do differently?:

Not much, always good to draft for the majority of a swim leg.
Transition 1
  • 00m 53s

Excellent T1. I love the silicone spray, the suit comes off my ankles sooo much easier than it used to.
What would you do differently?:

  • 2h 38m 57s
  • 56 miles
  • 21.14 mile/hr

Perfectly excuted bike leg. My goal was to average 80% of FTP for the whole ride with a low VI, and that's exactly what I did. I hit 80% on the nose, and finished with a VI of 1.01... can't do it better than that! Pace was hard but manageable, and I fought to stay focused on the last 1/3 of the ride when I began to feel fatigued. I'm really glad I ate my salt pills along with all my food, as I felt the beginning of some cramps in the last few miles.
What would you do differently?:

Nothing, nailed my plan to a T!
Transition 2
  • 00m 33s

No nonsense, 2nd quickest T2 in the race
What would you do differently?:

  • 1h 28m 3s
  • 13.1 miles
  • 06m 43s  min/mile

First thing: Almost everyone said their GPS measured the course short, somewhere around 0.3 to 0.4 miles. So I can't count this as my first sub 1:30:00 half marathon in good faith. (Side note: How do they mess up the distance with two out and back sections?? Just move one of the turn-arounds back a bit).

Ok, now for the run. This was hard. VERY hard. Going up the early hills my quads started cramping pretty bad. I fought off panic at the thought of my race slipping away and made a plan. I would eat two shot bloks (extra sodium) at the first two aid stations, then one at the following two. The flat section before the 2nd big hill couldn't have been better placed. I was able to get into a nice cadence and good form, and the cramps started working their way out.

When I hit the big flat section at the top I focused on getting back into my planned pace. It was very difficult, but I felt like I could maintain the high intensity. Coming out of the shade on the bike trail the heat really started bearing down, and I was grabbing sponges and Coca-Cola to keep myself going hard. The 2nd loop was a ton of pain, but I finished strong for an awesome run split.
What would you do differently?:

I may have started out up the first hill too hard. Obviously I underestimated how much sodium I should take in on the bike, but luckily I narrowly avoided disaster with the cramping.
Post race
Warm down:

Went back in the lake to cool off (I was in a daze after finishing). Tried to stretch a little while cheering for the rest of my teammates (including my wife, who killed it!) that were still on the course.

What limited your ability to perform faster:

The cramps didn't help, but this result was beyond my wildest expectations. I basically had the best possible split for all 3 legs.

Event comments:

This may be my favorite race out there. The course is great, plenty of volunteers, and you can't beat the beer tent! That I would have my best race ever here (and first one after turning 30) is just so fitting.

Last updated: 2015-09-20 12:00 AM
00:33:06 | 2112 yards | 01m 34s / 100yards
Age Group: 6/16
Overall: 21/225
Performance: Good
Course: Out and back rectangle keeping the buoys on the left
Start type: Wade Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 00:53
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
02:38:57 | 56 miles | 21.14 mile/hr
Age Group: 4/16
Overall: 11/225
Performance: Good
Wind: Little
Course: Lollipop shaped course, low grade climb out of town then mostly flat/mild rollers before coming back down.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:33
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:28:03 | 13.1 miles | 06m 43s  min/mile
Age Group: 1/16
Overall: 2/225
Performance: Good
Course: First mile mostly uphill, then a small flat section before going up another long hill. After that it was a very flat out and back before coming back down the hills and breaking off to form an upside down lollipop. 2nd loop only went up the first long hill before coming back down.
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
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