![]() Swim
Comments: I rated this swim 'below average' because of the slow pace. I'm not sure why I was so slow. Maybe the course was long (even though Jack insisted the course had been GPS'd). It was a good swim in the sense that I felt comfortable swimming. Navigation was decent. I did pull to the right some. After the first turn bouy, I started catching some of the slow swimmers in the previous waves. Getting around these swimmers cost me some time. My AHR was 156 which is quite high so I was working hard. Just wasn't fast. What would you do differently?: Not sure. I know I need more open water swim practice. ![]() Transition 1
Comments: Good transition. I didn't have my shoes clipped onto the bike. I put them on in transition and ran. After my BSLT experience with torn up feet I was a bit leary of trying the shoes on the bike again. What would you do differently?: Nothing. ![]() Bike
Comments: My plan was to gradually raise my HR to LTHR (166) by the half way point of the bike ride. The first couple of miles I concentrated on getting my HR and breathing under control and transitioning my legs to the bike ride. This worked well and after a couple miles I was ready to ride. I kept an eye on my HR and increased the effort to just below LTHR. An average of 156 (just into z4) means I did a pretty good job of staying just under LTHR. My average cadence was 93; a good number. I kept the cadence high even on the small rises on the course. I was consistently passing people and was passed by several of the really fast guys. The ride really was pretty uneventful. I just maintained focus and rode. The only issue was my spare tubular. I hadn't taped it up well enough and it was dangling over my rear wheel. I could see it's shadow. I prayed it wouldn't fall off. You might ask why bring a spare on a short race like this. I figured if I got a flat changing it under race conditions would be good practice. What would you do differently?: Nothing. Other than train specifically for this distance. ![]() Transition 2
Comments: I did the 'feet out of the shoes flying dismount'. Worked well. Ran to the rack. Socks on, shoes on. Off running. What would you do differently?: Nothing. ![]() Run
Comments: I headed out on the run and got my legs under me quickly. I think my high cadence on the bike helped with my quick transition to the run. At the first mile I checked my pace and HR. On track. Time to gradually kick it up. At mile 4 I felt a slap on the back. It was Aaron. I knew he would be coming up behind me at some point either on the bike or the run (he started in the swim wave behind me). I made a big mistake here - I tried to talk. The conversation went something like this: "Hey there you are. I was wondering when you would fly by me. Looking good Aaron". That was way too many words. My diaphragm immediately started to cramp. I had to slow down on mile 4 and work out the cramp. Also took an espresso GU here. Then continued running. I saw Karen at some point on the course. She was running well. By the time I reached the finish I was pretty well spent. Overall a good run. What would you do differently?: Don't try to talk when I'm running full out. Train for this distance. I probably could have brought my HR up to LTHR sooner. That kind of decision comes with race experience. ![]() Post race
Warm down: Walked around. Walked back to my tranisition area and got my bottle of Recoverite. Drank that. Then went to find the food. I have volunteered to be a USA Triathlon Ambassador. The USAT rep trained several of us this weekend. We had a table we had to 'work' at the race as part of our training. So I did that after cooling down. Then talked to Aaron and Karen for a while. And petted Shiner on his head. What limited your ability to perform faster: Not training for this distance. Did not taper. Event comments: This was a very good race, well organized and safe. Jack puts on some excellent races. Last updated: 2007-03-11 12:00 AM
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United States
Ironhead Race Productions
85F / 29C
Sunny
Overall Rank = 78/390
Age Group = M45-49
Age Group Rank = 8/37
Awake at 0400. Ate the usual breakfast - pancakes, Ensure, milk, OJ, coffee. Headed out the door at 0445. Drank a bottle of GU2O on the way to the race site.
Jogged about half a mile. Then swam for about 10 minutes before we had to get out of the wate for the pre race meeting.
This race was a "C" race in my training plan for Tri 101. I didn't train at the specfic distances and intensities for an Oly and didn't peak and taper for this race. I treated it as a fun trianing day.