5430 Long Course Triathlon - TriathlonLong Course


View Member's Race Log View other race reports
Boulder, Colorado
United States
5430 Sports Corp.
90F / 32C
Sunny
Total Time = 4h 42m 6s
Overall Rank = 81/884
Age Group = M35-39
Age Group Rank = 18/145
Pre-race routine:

Changed this up a bit and had a more substantial breakfast. Different from my normal pre-race breakfast, but exactly what I'd been doing for my long training sessions, so I knew it would be okay. I was worried about the heat and wanted to get in some extra calories early.
Event warmup:

None.
Swim
  • 30m 41s
  • 1931 meters
  • 01m 35s / 100 meters
Comments:

Really solid swim for me. The plan was to go easy, but I settled into a slightly harder pace pretty much immediately and then held on to that pace throughout. Felt very calm and focused throughout the swim and it was over before I knew it.
What would you do differently?:

Nothing.
Transition 1
  • 02m 17s
Comments:

Lost my transition spot for a minute. Probably lost around 30-45 seconds just being totally confused and lost in transition. It turned out to be no big deal, and I kept my cool about it, just totally forgot where my transition spot was for a minute. I'm happy I kept my head together and didn't panic.
What would you do differently?:

Uhhhh, pay attention to where my transition spot is and memorize it. I always pre-walk the swim entrance to my spot before a race, and I didn't do it for this one. Stupid.
Bike
  • 2h 26m 8s
  • 56 miles
  • 22.99 mile/hr
Comments:

Just a totally solid bike leg. Held myself back really well on the rollers through Highway 36, pushed through the downhills on St. Vrain, and just stayed steady coming back to the Res. Slight negative split on this ride too, but I think that had more to do with carrying momentum into the second lap and just being settled on the bike. Kept HR and effort at the low end or below Z3 the whole time.
What would you do differently?:

Nothing, I thought I really managed the bike course well.
Transition 2
  • 01m 23s
Comments:

Better transition here. Very relaxed, put some socks on for the run and grabbed my gels, and was totally mentally prepared for the run.
What would you do differently?:

Nothing.
Run
  • 1h 41m 35s
  • 13.1 miles
  • 07m 45s  min/mile
Comments:

Sun came out from behind the clouds just as I was starting the run, and I knew it was going to get hot and nasty out there. Settled in to a nice comfortable 7:45-ish pace and just held on. I had thoughts of negative splitting, but by 8 or 9 I knew it was going to be plenty difficult to hold on to 7:45, so I just rode that out. I could feel a couple of guys back there pushing me too (Ricci and Gary Roseman). Gary passed me, but then I could see that he was only holding about a 200 meter gap, and I started reeling him in a little bit at a time. Passed him right about mile 11 and told him to run with me, but he was bonking so I just pounded out the last couple. I hadn't taken any gels since about mile 6 and was kind of bonking in the last mile, but by then I knew I had smoked my goal time and was so close to being done, so I just held pace.
What would you do differently?:

Not much really, I thought I ran this pretty well. I sort of wonder if it would have been worth walking through one of the late aid stations to get in some water, gatorade and nutrition and let my HR come down, but my bonk hit at exactly the right time so I guess it's no big deal, and probably would have been a wash between what I gained in running speed and lost walking through an aid station anyway.
Post race
Warm down:

Get in the res to cool down, get a massage, eat.

What limited your ability to perform faster:

Maybe the heat on the run. Probably could have gone a little faster if not for that, but not by much. But I can't question it too much, I had a lifetime day and raced really, really well. I hope I have another day like that at CdA next year.

Event comments:

As much as I hated this race last year, because I fell apart, I love it that much more this year for having a great day. What a great cap on the season.




Last updated: 2007-01-23 12:00 AM
Swimming
00:30:41 | 1931 meters | 01m 35s / 100meters
Age Group: 0/145
Overall: 95/884
Performance: Good
Suit: Full Sleeve
Course: Rectangle
Start type: Wade Plus:
Water temp: 75F / 24C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:17
Performance: Bad
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
02:26:08 | 56 miles | 22.99 mile/hr
Age Group: 0/145
Overall: 94/884
Performance: Good
Very low heart rate throughout, and AHR = 156, which is the very bottom of Z3.
Wind: None
Course:
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:23
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:41:35 | 13.1 miles | 07m 45s  min/mile
Age Group: 0/145
Overall: 110/884
Performance: Good
AHR = 166, pretty high, but was drifting with heat and dehydration.
Course:
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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] 5