Goleta Beach Triathlon - Long Course - Triathlon

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Goleta, California
United States
Goleta Beach Triathlon
65F / 18C
Total Time = 2h 45m 1s
Overall Rank = 58/94
Age Group = 45-49
Age Group Rank = 4/7
Pre-race routine:

Woke up at 5:30am and ate a toastie with almond butter. Got dressed and applied 3 layers of NewSkin on problem areas. After gathering everything to bring to the car to bring to the race I realized I forgot my gym bag that had my swim goggles, damn! I decided to see if I can change to the dualthlon or ask if another athlete can lend me theirs.
Event warmup:

Got to the site and immediately picked my transition spot then ran to the packet pickup to see if I can make the change. I chatted up some athletes in line and then mentioned I needed some goggles. A dude named JJ heard and lent me his, whew!
  • 41h 50m
  • 1760 yards
  • 2h 22m 37s / 100 yards

I did enough training to make it through the swim mid pack and I did that. Too bad there were some rocks on the beach that made me slow down at the start and finish, ugh... I thought I hit start on my watch but I didn't but I feel like it took me about 35 minutes to complete the swim. I didn't wanna blow up so I kept the pace around 1:50/yards like in the recent 2 OWS practices.
What would you do differently?:

Nothing, swim more in training to swim faster overall. Maybe just run my ass off over the rocks to get that part over with?
Transition 1
  • 03m 20s

Hid my flip flops below the lifeguard station and picked them up after. They helped me run across the really rough pavement heading into T1. It's quite a distance from the swim chute to T1. My guess it's about half a mile run.
What would you do differently?:

  • 1h 12m 23s
  • 24 miles
  • 19.89 mile/hr

Seeing I've been doing alota bike training chasing 4.0watts/kg I anticipated myself pushing around 200watts normalized power over the course of the bike. My HR shot up to Z5 quickly and I hovered around there until after the 1st hill during the 1st lap. On my way back I settled down a bit and stayed around Zone 4.5 or a bit less the rest of the bike. My breathing and effort were good and the path was very smooth compared to the many times I've raced here before. Very happy with that. I predicted a 1:20 ish bike split and I finished in the low 1:12s, woohoo! :)

2013 time: 1:14:12
2014 time: 1:12:04
2015 time: 1:07:40; PR!
2016 time: 1:12:02
2017 time: 1:08:07 HR: 72% Z4, 21% Z5
2019 time: 1:11:10 HR: 21% Z3, 69% Z4, 6% Z5
2022 time: 1:13:10 HR: 34% Z3, 44% Z4, 13% Z5; PR speed on 3 lap course

What would you do differently?:

Switch to small chainring up front as the uphill gradient gets too difficult to maintain a cadence above 80rpm.
Transition 2
  • 02m 30s

I was careful about dismounting and didn't do my normally jumping off the bike style since I haven't practiced it much.
What would you do differently?:

Practice jumping off the bike to make it second nature.
  • 44m 57s
  • 5 miles
  • 08m 59s  min/mile

I aimed to hold myself at HR zone 4 ish to 5 near the end of the run segment. Took me about a mile to get my running legs going but even after that, running felt heavy. My barely enough training showed, hehe. I was pacing sub 10:00 per mile and my HR was in low to mid zone 4 so I decided to let it be. I could feel my legs on the verge of cramping if I pushed any harder so I waited til the last mile to go as hard and fast as I could.

2013 time: 54:06
2014 time: 44:36
2015 time: 43:50
2016 time: 48:06
2017 time: 42:23; HR: 24% Z4, 48% Z5; PR!
2019 time: 42:26; HR: 53% Z4, 42% Z5
2022 time: 42:26; HR: 39% Z3, 55% Z4
What would you do differently?:

More run training.
Post race
Warm down:

Walked around and stretched. Drank Endurox R4 recovery drink. Grabbed a couple bags of chips and hugged the race directors then left.

What limited your ability to perform faster:

Minimal swim and run training.

Event comments:

Despite the rough spot on the swim I enjoy this race venue and will continue to return every time they host it. I missed placing in my AG by 3 seconds! hehehe

Last updated: 2020-02-10 12:00 AM
41:50:00 | 1760 yards | 2h 22m 37s / 100yards
Age Group: 4/7
Overall: 0/94
Performance: Average
2 laps with left shoulder on buoys
Suit: Roka Full
Course: Rectangular
Start type: Run Plus: Waves
Water temp: 65F / 18C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 03:20
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
01:12:23 | 24 miles | 19.89 mile/hr
Age Group: 4/7
Overall: 0/94
Performance: Good
3 laps out and back
Wind: None
Course: Bike path with 1 hill
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 02:30
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:44:57 | 05 miles | 08m 59s  min/mile
Age Group: 5/7
Overall: 0/94
Performance: Below average
4 laps on bike path
Course: Mostly paved bike path with minimal hills.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
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