Miami Man International - TriathlonOlympic

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Miami, Florida
United States
88F / 31C
Total Time = 3h 03m 29s
Overall Rank = 274/293
Age Group = Clyde 225+
Age Group Rank = 6/6
Pre-race routine:

Woke up on time at 4:30. Got my stuff together and headed to the venue. I really had a hard time finding my mental edge for this race all week. This morning was no different. I just couldn't get psyched about it for some reason. When I got there I set up my bike in a HUGE transition area. I found an end spot which was good. I saw some of the BT family and chatted a bit with some of them. The international went off an hour after the start of the HIM so I had about 1:20 to kill after I set up my T. Hit the port-a-potty, got my wetsuit half on and hung out with Zilla and little Mac.
Event warmup:

About 30 mins. before my wave, I zipped up and went in the water to get used to the temp. I didn't really warm up. For my sprints, I usually jogged for 10 mins. to get my HR up, but couldn't really do that with a wetsuit on. I could have swam to warm up, but didn't want to. I just figured I would get the HR up as soon as the gun fired.
  • 20m 34s
  • 1056 yards
  • 01m 57s / 100 yards

This was the part I have dreaded for 3 weeks. My last lake swim I had panic after the first 100 meters and it was a horrible swim. This was 3 times as long and I was a little nervous. I just wanted to get through the swim and then enjoy the rest of the race.

It was a pretty big wave of 150+ so I decided to just wait for the group to get going and casually wade out and start. I did a polo swim for about 50 yards and then started my stroke. I made the turn at the first buoy feeling pretty good. I doubled up on my stroke speed just to get my breathing nice and even and then settled in to a nice stroke. Once that happened, it was like being in the pool. I had a great sub 2 min. per 100 swim and felt like I could have easily done the 2nd loop for the HIM distance. I was really happy this went so good. For me, it was the most important part of the race to get through and I got through it with a pace faster than my typical training pace.
What would you do differently?:

Transition 1
  • 06m 28s

It was a LONG way from the lake to T1. I was so psyched about my swim performance that I really didn't make it a point to blow through the first T. I just wanted to enjoy the rest of the day. Stopped in a grassy area outside of T to get wetsuit off which was not so bad. Made my way to the bike, drank a gatorade, ate a gel and hit the road.
What would you do differently?:

In the future I could make it an effort to speed up the T times, but I hate spiking my HR in T.
  • 1h 07m 49s
  • 22 miles
  • 19.46 mile/hr

I did not beat my PR for a bike leg, I SHATTERED it. My previous PR was a tad over 18mph for a 10 mile leg. Today was 19.5 for a 22 mile leg. I felt good on the ride, hydrated enough and took in a gel at mile 15. It seemed that for most of the leg I had the road to myself. I passed a few people and was passed by a few, but rarely ran into any traffic. On the final turn onto the last 3 mile stretch, I hit a crater in the street that was so jarring I had to check and re-check to make sure my front rim did not snap. The final .5 mile I dropped into a low gear and flew by as many people as I could to get to T2. It was a great bike leg, way beyond anything I could have hoped for.
What would you do differently?:

Transition 2
  • 03m 35s

My rack was as far back from the bike exit as one could get (almost) so it took awhile to get there. Once there, I strapped on a hydration belt, my race number and visor and took off.
What would you do differently?:

Not much.
  • 1h 25m 3s
  • 6.6 miles
  • 12m 53s  min/mile

On my way out of T2 I felt some nasty chaffing under my arms so I dropped my skin suit to my waist which made me feel cooler. My plan was to do the same 5/1 run/walk that I did last week. The first half mile I felt a little cramped in my torso from being aero for an hour. By mile 1 I noticed I was splitting in the high 11's for mile times. I had never run this far after such a long bike leg and did not know what to expect or how my body would respond. By mile 2 I still felt OK and was still doing my 5/1 strategy. By mile 3 I was struggling to keep my splits under 12 mins. and my legs started to hurt. By mile 4 it really became a struggle. My 5/1 strategy became a 4/1 strategy. My legs and feet hurt like hell and I felt like I was jogging in place. The last 2.5 miles were brutal. First, because I was so fatigued it seemed like the miles were longer than miles, especially the last 1.5. I remember getting pissed when I would turn a corner and not see the mile 5 marker, "Where the F is mile 5?" I remember hoping to myself that maybe the RD forgot to put up a mile 5 marker and I would turn the next corner to see mile 6. I did turn the next corner but it was only mile 5. From mile 5 it was run a little, walk a little pretty much to the finish. By then, my 5/1 or 4/1 became jog a couple hundred yards, walk a couple hundred. My legs felt like stone and I was in "just finish" mode. Occassionally I would run by some spectators who would cheer me on and I would find the umph to make in another hundred or so.

The last .5 I could hear the announcer in the distance. I was passed by a race volunteer on a mountain bike clearing the way for the first HIM finisher who proceeded to blow by me at a 6 min. mile clip. He finished in under 4 hours! Anyway, the last .5 was more like 2 miles. It had to be because it seemed like forever to get there. When I finally made it to the chute, I jogged through the finish. I was an Olympic distance triathlete!
What would you do differently?:

I need to train more bricks with a 10K leg to get used to this distance after a long bike leg.
Post race
Warm down:

Met up with Zilla and little Mac. It hurt to even walk. My feet were killing me and my legs were made of cement. We gathered up my stuff in T and headed out of there.

What limited your ability to perform faster:

The run, but I pretty much knew it would be.

Event comments:

I was thrilled with my swim and bike. I entered the race thinking that a 3 hour time would be great and I basically hit that. This race was a qualifier for the long course National Championships so the field was really strong. Had my run even been my average 10:30 split, I still would have finished BOP despite the PR on bike and the good swim. Overall, I was really pleased with the race and have a clear direction for off-season training (running!).

Last updated: 2006-10-16 12:00 AM
00:20:34 | 1056 yards | 01m 57s / 100yards
Age Group: 3/6
Overall: 180/293
Performance: Good
Suit: QR sleeveless
Course: One .6 mile loop in a clear lake.
Start type: Run Plus: Waves
Water temp: 77F / 25C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 06:28
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
01:07:49 | 22 miles | 19.46 mile/hr
Age Group: 6/6
Overall: 170/293
Performance: Good
Wind: Little
Course: 11 miles out and back.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills:
Race pace: Hard Drinks: Just right
Time: 03:35
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:25:03 | 06.6 miles | 12m 53s  min/mile
Age Group: 6/6
Overall: 264/293
Performance: Below average
Course: One 6.6 mile loop. First part was paved, then about a mile on a dirt road, then 3.5 miles inside the Miami Metro Zoo, then the last mile or so was either on dirt or grass.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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: Below average
Race evaluation [1-5] 4