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 Swim
Comments: The race started and I slowly, deliberately walked into the water until I couldn't. Then I started a nice, smooth, aggressive stroke. Started passing people (really, I did) and swam strongly for the for 5 minutes. I saw the first buoy was 2:50 on my watch and I was swimming 1:32 pace for the first third of the race, quite fast and I was on the verge of going too fast. Then, as usual, a solid kick to my chest, which happens every race, and I drank some lake. This is no big deal but due to the fast pace and location/venue being exactly where I had my first panic attack, I again started to hyperventilate. At least I know that I have to just control my breathing so I flipped onto my back and started to scull and then float while blowing all my air out. I did this for about 30 seconds and tried to swim but I wasn't quite ready so I did it again and then I was OK. Over a minute wasted on anxiety but I was not going to let it get me and just went back to swimming but much more slowly. Drafted behind someone for a bit on the last 1/3 but kept drifting over to the left so I left him and went past on the inside. Swim until you can touch, get up and start the jog up transition with a quick wave and went back for a fist bump to my son. Splits: 9:02/10:13/9:09; 27 SPM, much faster than my usual pace https://connect.garmin.com/modern/activity/1200162532/1 What would you do differently?: Start slower. Work on anxiety control. Another panic attack at Quassy-just priceless...  Transition 1
Comments: I did well with this transition. Went steady, no glitches. Got the swim stuff off and bike stuff on. No socks to save time but I hadn't practiced that at all and my feet got chewed up badly. Practice, practice, practice...I should know better but just forgot. 5/34 in AG; 205/799 OA What would you do differently?: Nothing  Bike
Comments: I pushed pretty hard. GC said I burned like 14 matches but most were from going 280-400W for 20-60 seconds at various times. It seems like this is a reasonable trade off for momentum and it didn't seem to hurt me on the run so I'll do it like that again. There were a couple 'sprints' of 5-10 seconds at ~450-500W which is just silly. I'm not sure where I did these and should not have wasted the energy. Each cost 2 KJ. AP=202; NP=218 (right at my goal) but low cadence of 82 was because of lots of coasting to save energy. I have no problem with that and from practice, I learned that you can even go faster coasting if you are more aero as there is added energy cost of pedaling and not being as aero as you can get just coasting. IF of 0.93 with estimated FTP of 235, which was accurate by recent testing. VI=1.08. TSS of 110. 934 KJ total. AvHR=146/max=154. Wanted to be at avHR of ~146-148. The HR monitor died about 1/3 into the race so it is certainly incomplete data. Estimated CdA=0.25, not bad, not great. I hit my goals pretty much spot on. Could have done better with the VI but you can't ask for everything. https://connect.garmin.com/modern/activity/1200162578/1 Tried to cheer on anyone in a Cyclonauts kit. Good to have a team behind you, which is quite new to me. What would you do differently?: Nothing except avoid the short 'sprints'. Gotta figure out how to use Garmin multisport better. I was quite happy with that effort and bike split performance and pleasantly surprised at how well I did comparatively! Transition 2
Comments: A tad slower as my feet were hurting and I didn't know why at the time. Got a few cuts. Wanted to stuff nutrition into my top but with belt on it didn't go so I stuffed it down the front of my top. Mike was yelling to me that my split was 1:17! My wife was screaming her usual 'Go Dale!', which I just love, BTW. 10/34 AG; 265/799 OA What would you do differently?: Start thinking about transition a little earlier to run it all through my mind and KNOW what has to be done and be quick about it. Still lots to learn about this triathlon thing. At least this year I knew that I had to run out the back-ha!  Run
Comments: I pushed hard and it is nice to know what kind of effort I can hold on the bike and still be able to run. I'm going to have to use this to figure out Syracuse as the Half at Quassy was just miserable and did not help me at all for IMLP. https://connect.garmin.com/modern/activity/1200162578/2 What would you do differently?: train on hills a bit more at tempo pace Post race
Warm down: Wanted to puke, so that's a good sign of maximal effort. Took a few minutes to catch my breath to even talk. Very challenging to lay it all out there. Worse knowing I had to return tomorrow for the HIM. Loved being surrounded by my family at the end. Went out to cheer Kyle on to his finish once I was able to get my wits about me. Very proud of the boy doing the race but not sure minimal training is the way to go. He proved he could do it that's for sure. Course Maps Link http://rev3tri.com/quassy/course-maps/ What limited your ability to perform faster: Not much. That was a PR and a max effort. Shocked to see that I got 3 AG and made the podium for the first time ever in a big race. The fast old guys must have decided the weather was too risky for both days and just didn't come. Event comments: I love this race. I still wish they would do better with parking. Two entrances into the park would make it twice as fast. It could also use some more shelter and seats for sunny/rainy days. I am lucky to have a super strong support group around me that starts with my wife Denise. Joining the Cyclonauts has been wonderful and there are so many people who have opened up (especially JimS/Gerry/Doug/Mary/James and so many others) and shared experiences and having someone to S/B/R with is priceless for a guy who does 99% of his training solo. Special props to my kids Mike and Kyle who did race weekend with me. Swimming with Tony keeps me at a level which is far above what I could do without him pushing me. Cycling with my Ellington peeps (Jae/Gary/Bill/Mike/Jim) and my EGranby/Canton crew (JimR/Bill etc) are always fabulous bike training days. And Bobby, DC/DreamChaser has been my idol and mentor for triathlon from the beginning. Very special seeing and talking to him during the event. Profile Album Last updated: 2015-11-06 12:00 AM
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United States
Rev3
64F / 18C
Sunny
Overall Rank = 114/799
Age Group = 55-59M
Age Group Rank = 3/34
Because both of our kids were doing a race, we opted to stay at a local hotel which gave us the confidence we could get there quickly. In reality, it didn't work as we were quite late to transition. Kyle left his timing chip and we had to turn around and when there are multiple people racing, there is so much more to think about and remember. Usual pre-race breakfast of: RK treat, Boost High Protein, Bannana, Half a PopTart and G2. Drove in and did have to wait in traffic, as usual. I am more patient now while waiting to turn into the park because I know the timing to ensure a spot in the park. You must be at the 1/2 mile in spot by 5:20am to have enough time in transition and not feel rushed as it takes some time to haul the stuff over and set up. Kyle, my 19 yo son doing his second triathlon wanted to prove he could do it on minimal training. I reminded him of all the things needed to be done, but you know something always gets missed. Weather was perfect but there was serious fog! Set up the transition towel and went to the BR then headed down to the water.
Hung around feeling the usual butterflies but I love the pre-race excitement now. Still, I was more anxious than usual with Kyle racing and wanting to push the pace this race and starting out the swim fast has always gotten me into trouble so I did an extended warmup. The start was delayed as you couldn't see past the first buoy and people could not be tracked in the water safely. The race started about 1/2 hour late when the fog cleared enough to see the course. In the overcast skies, I was able to see the back side buoys for the first time-ha!