5430 Long Course Triathlon - TriathlonLong Course

Kind of a weird start because I didn't run into anyone and it seemed to spread out kind of quickly. Mainly just tried to get into a rhythm and felt ok until I found myself waaayyy to the inside. Corrected course and got back into the pack and right as I did I found some feet so I decided to try & draft off them. Did ok but either I kept speeding up or he kept slowing down because every 10-20 strokes I seemed to run into his feet. After a kick to the goggles I decided to swing out to the side. Rounded the buoys ok although I kept getting wide going down the back straight. And I kept coming up on the same guy since we seemed to be going the same exact speed. Someone stopped while rounding the last buoy trying to figure out where to go and three of us all piled up trying to avoid him/her. I managed to pee while swimming coming into the beach which was good. Swam pretty far in, stood up, took a few steps, and then... Down I went in a big splash. Smiled it off and ran up the hill.

Overall this was one of the more annoying swims I've had. Got into a rhythm here & there but my drafting and navigation were both pretty poor.

My wetsuit got caught on my ankle (after telling Ryan that has never happened to me) and I had some trouble pulling my socks on but otherwise it was ok.

I wasn't ina huge hurry so not a whole lot.

Plan was 1st 20 mi: mid z2, 2nd 20 mi, upper z2, last 16 mi: upper z2/lower z3. Left the res and tried to get my HR under control which I did by Jay Rd. Tried to keep the HR in check going up the Rt 36 hill which I somewhat did although I was getting passed by tons of people. Felt pretty good so I was able to start my nutrition right on schedule. Had a couple of shot bloks and then sipped perpetuem every 15' with a gel on the top of the hour. Cat & moused with a few people thru St. Vrain & then they either left me or I left them. 1st lap was pretty uneventful and with the sun behind the clouds and as I got more calories into me I started to feel better. Saw my time after the 1st lap & was pretty happy with it so I just wanted to focus on maintaining my pace for the 2nd lap. Started to realize I needed the bathroom around here but I decided I was having a good bike so I would either make it to T2 or not, but I wasn't stopping. Heading up the hill I noticed I was a gear higher which gave me a boost (saw Erik there too) and coming down the St. Vrain hill I topped out at my fastest speed ever (45mph) without even pedaling. Tried to stand up and stretch out when I could since my back was pretty sore; by this point I was starting to catch and pass people. I was still feeling good so I was actually looking forward to the run which is pretty rare. Came into T2 right with Christian but I didn't see him again after that.

Not much, I pretty much hit this exactly as planned. Just keep building bike fitness.

Picked up some gels & endurolytes, sprayed some sunscreen on and stopped in the portapotty for some needed relief.

Nothing.

Got off the bike feeling good. Looked at my watch and thought a 5:45 or 5:50 was doable. Had a slight sidestitch the 1st mile but nothing bad. Just tried to get my HR somewhat under control which I was so-so at. I was hoping my pace would have been a little faster but not much I could do about it. Got an ice cold towel from Amy at the 1st aid station & some gatorade & water which I could feel bog down in my stomach right away. Made it up the hill and still felt alright up through mile 4. Legs started feeling it around mile 5 but I still felt good finishing the 1st lap - Mark passed me here & it was nice to come thu the finish area with lots of people and Julia yelling. On the second lap is where the heat started getting to me and I ended up walking portions of the two big hills as well as the small one after the canal. By this point I realized that my goal of averaging 10' miles wasn't happening. Had another gel around mile 9 but I had to force it down (and had a hell of a time trying to open it with sweaty hands). I didn't look at my watch so I didn't see the really slow splits here, but I did notice that my margin of error for getting under 6 hours was getting smaller. There was no way that was going to happen so I pushed on, just focusing on getting to the next aid station. I wasn't very interested in water or gatorade (which tasted way too sweet at this stage) but just wanted water to pour over my head. Pushed up the last hill and finally into the finish.

I could probably have stood to take in more calories but I walked all the aid stations and had gatoraid & water at most of them and I don't think my stomach could have taken much more. I took in about 1100 on the bike but maybe it should have been more. I didn't have any cramping or GI issues at any point though which was a success for me. Not sure if I should have pushed the pace a little more in the beginning when I was feeling good or if that would have killed me even more at the end.

Lay down the shade and tried to keep from puking. Talked with Ben & Matt, then used the locker room shower & changed into some clean clothes & tried to keep from puking. Met up with Ben again & had a banana & tried to keep from puking. Walked to my bike going from shade to shade & tried to keep from puking.


I think some bricks with some longer runs would have been useful but it is hard to fit them in with the races spaced so close together. Didn't do much training in the heat this year either.


A little frustrated with my run mainly since I have made some big improvements in training this year but haven't been able to carry it over to races. But even with a :15 slower swim and a :30 slower run than last year I was still about 13' faster overall, and the main thing is that I went under 6hrs so I am quite happy. It was also really cool to see BT'ers all over the course especially since I don't have anyone to come and cheer for me. The race was well run as always and it is always fun to have the pros breathing down your neck even if they are on their 2nd lap & you're on your 1st.