Redman Half Distance Triathlon - Triathlon

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Oklahoma City, Oklahoma
United States
RedMan Triathlon
75F / 24C
Total Time = 4h 54m 3s
Overall Rank = 100/802
Age Group = M30-34
Age Group Rank = 17/65
Pre-race routine:

Stood around. Went to the restroom a few times and that's about it. Ate breastfast at 5 and then brought an Ensure and granola bar to eat on site. Total calories in the morning was about 1,100.
Event warmup:

No warm up swim. We did have to get into the water about 10 minutes before our wave start. Water was 75 but I and everyone else were freezing. Of course it felt fine once we actually started.
  • 38m 24s
  • 2112 yards
  • 01m 49s / 100 yards
What would you do differently?:

I did not draft at all. This was the first swim all year where I did not freak out and think I was going to die. The time was good for me, even though it's a tad slower than my IM pace last year. I did a Oly last week and it took me 35 minutes since I treaded water so much so I had a much better mind this race.
Transition 1
  • 02m 36s

Don't know what took so long. I did apply sun screen at this race. I didn't feel like getting burned again. Costed some time but think not being burned it worth it.
What would you do differently?:

Move faster. I forgot a small towel to wipe feet off so I used my morning cloths shorts. Did not do the job as I had a rock inside my shoe the entire time but I just kept with it.
  • 2h 25m 4s
  • 56 miles
  • 23.16 mile/hr

Nailed this bike. I have no idea how I was this fast given my power but based on my HR, I'm thinking my PM wasn't calibrated correctly because I'd normally be at 140 bpm for 210 watts. My breathing wasn't labored though. I didn't look at HR at all. I just went off watts and listened to my breathing to make sure I wasn't pushing too hard passing or going up a hill.
What would you do differently?:

Not much. Think it was my fastest bike split.
Transition 2
  • 02m 11s

I decided to go pee in transition so that ate some time. Luckily all port-a-potties were empty. I just can't go on my bike. I just can't relax enough.
What would you do differently?:

Move faster...pee faster? I thought I'd run better with less unneeded fluids in me than trying to keep them for almost 2 hours.
  • 1h 45m 49s
  • 13.1 miles
  • 08m 05s  min/mile

I had Gatoraid and water only on the run. I wanted Gu really bad but couldn't find them. I guess they had a ton at one aid station but I was just in the "oh god I want to finish" zone and had a hard time seeing anything but the course. I guess I missed a clown and a guy dressed in a tutu as well.
What would you do differently?:

Pace myself better. I knew I was going to fade at the end no matter what speed I went though. I haven't run more than 13 miles for 2 months.
Post race
Warm down:

Immediately sat. Wasn't the best decision. Drank a lot and tried to eat some pretzels but they were so dry I couldn't finish them. Put name in for massage and then walked around and cleaned up my transition area while waiting.

What limited your ability to perform faster:

I half assed training like no other for this. I signed up for this 4 weeks ago. I haven't rode more than 2 hours in the 2 months, only did 1 swim a week for 2 months, and my longest run was 13 slow miles.

Event comments:

I really like this race. It was super easy on a perfectly calm day. Couldn't ask for better conditions! As stated above, I did not train for this but I somehow PR'ed by over 15 minutes on it. With that, there's a chance I'll get a world slot for next year. Even though I'd go from top 10-20% to last 10%, I'll take it if it comes my way but I will train my ass off and not take such a thing so lightly. That said, I'm ready for the season to be over. This race was a "ehh...what the hell" type of last minute thing. I had planned to end it last week but I figured why not do one last race since I paid for and skipped IMWI. Super happy with the results and hope I can get a spot for next year (worlds is hosted there). Going to take a weekish off and then go into maintenance mode and actually create and follow a plan for next year.

Last updated: 2015-09-28 12:00 AM
00:38:24 | 2112 yards | 01m 49s / 100yards
Age Group: 0/65
Overall: 0/802
Performance: Good
Course: Buoys were on the left. I breathe on right so I didn't like that but the course ran perpendicular to the shore so it settled my nerves a little. Luckily it was calm as could be so there was almost no waves. Otherwise this setup would have really sucked.
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Bad
Waves: Good Navigation: Average
Rounding: Average
Time: 02:36
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
02:25:04 | 56 miles | 23.16 mile/hr
Age Group: 0/65
Overall: 0/802
Performance: Good
Average HR was 158, which is high Z3/Z4. Laps were pretty consistent the entire time. Average power was 211 and normalized was 215, so I was much better this race of holding my watts and going steady instead of burning matches like I did all year.
Wind: None
Course: Very flat. Only like 850ft of gain and no real hills to speak of. Most roads were good and only a few bad spots. Was a 1-2 mile stretch of bumpy gravel like surface. Probably one of the best road conditions I've raced on.
Road: Smooth Dry Cadence: 93
Turns: Below average Cornering: Below average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:11
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:45:49 | 13.1 miles | 08m 05s  min/mile
Age Group: 0/65
Overall: 0/802
Performance: Good
Average HR was 168. I was pushing it hard here. I felt great at first and ran 2 sub 7min miles the first 2 laps and then reality set in and my body wasn't having anymore of that.
Course: ~3.5 mile out and back. Turn around was a giant triangle turn instead of a hard 180 degree turn. I liked that a lot as it put way less stress on my joints.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Too easy
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5