5430 Long Course Triathlon - TriathlonLong Course


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Boulder, Colorado
United States
5430 Sports Corp.
90F / 32C
Sunny
 		Total Time = 5h 23m 17s
Overall Rank = 286/884
Age Group = M 30-34
Age Group Rank = 37/97
Pre-race routine:

Jen and I stayed in a hotel in Boulder. That was the way to go.
Event warmup:

None, I wasn't putting much stock int his race and intended to go relatively easy.
Swim
  • 34m 21s
  • 2112 yards
  • 01m 38s / 100 yards
Comments:

The pace was disappointing but I kept it pretty easy.
Transition 1
  • 02m 4s
Comments:

This was much faster than I thought it would be. Finally I had a race where my suit came off my heels without any trouble at all.
What would you do differently?:

Not much, it was almost perfect.
Bike
  • 2h 29m 47s
  • 56 miles
  • 22.43 mile/hr
Comments:

My back and legs got pretty stiff and I could tell the run was going to be tough so I backed off on the second loop a bit.
What would you do differently?:

Not much, I hit my goal and then some.
Transition 2
  • 01m 24s
Comments:

Again, faster than I thought it would be.
What would you do differently?:

Not much.
Run
  • 2h 15m 40s
  • 13.1 miles
  • 10m 22s  min/mile
Comments:

This was pretty disappointing. I've worked on the run pretty hard but every time I do this distance my run falls apart. I think I need more base training and consistency.

My hamstring hurt really bad every time the terrain went vertical. I ended up having to walk the hills.
What would you do differently?:

Run more often and consistency.
Post race
Warm down:

Light stretching and a lot of sitting. I also got a massage, that was awesome.

What limited your ability to perform faster:

Consistent training.

Event comments:

This race gives the Ironman 70.3 race a run for it's money.




Last updated: 2007-01-08 12:00 AM
Swimming
00:34:21 | 2112 yards | 01m 38s / 100yards
Age Group: 0/97
Overall: 233/884
Performance: Average
Suit: Long john wetsuit
Course:
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 02:04
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:29:47 | 56 miles | 22.43 mile/hr
Age Group: 0/97
Overall: 144/884
Performance: Good
Wind: Some
Course:
Road: Smooth Dry Cadence: 105
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:24
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:15:40 | 13.1 miles | 10m 22s  min/mile
Age Group: 0/97
Overall: 492/884
Performance: Bad
Course:
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
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] 4