Marble Falls Triathlon - TriathlonOlympic

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Marble Falls, Texas
United States
Roger Soler Sports
75F / 24C
Total Time = 1h 53m 11s
Overall Rank = 24/251
Age Group = M 40-44
Age Group Rank = 4/25
Pre-race routine:

Woke up at 4:30 and had the usual. Wheat toast with peanut butter and a banana. Had my Coke Zero to get some cafeeine going. Drove to the race and was actually there a little before transition area opened. Once opened, got everything set up pretty quickly and got read to warm up.
Event warmup:

I think I finally got my warm up exactly the way I want it. Stretch and then go for a nice easy 10 minute jog to get loosened up and get an easy sweat. Then I went down to the water for a short swim just to get loose. Maybe swam 200m just to get loose. Got out of the water and stretched some more and got back in the water for another 200m. This 2nd swim really seams to get me loose and ready for the race.
  • 18m 2s
  • 1094 yards
  • 01m 39s / 100 yards

This is the best swim I have ever had in a race. I got out with good, long strokes and happened to find a guy that was just a little faster than me. After 200m I stayed on his feet and got pulled the entire way. I barely had to site because I figured he knew where he was going and I could literally see his feet the entire way. As we turned around the last buoy I was considering swimming past him but figured the extra effort for may 20 seconds wasn't worth it. I stayed behind him all the way to shore. I felt great after this swim and felt like I could've gone another 1,000m without any problems. I didn't put a lot of effort into the swim and when I got out of the water and looked at my watch I couldn't believe it.

This is my first ever sub 2:00/100m swim in a race and if I can get behind someone like this at Cancun I will be thrilled because the bike and and run will be a breeze on the flat course there.
What would you do differently?:

Nothing, this was by far my best swim in a tri.
Transition 1
  • 01m 13s

Had a good spot for transition. I always like to be right at the Bike Out so I don't have to push it very far. I didn't wear socks so the transition went quick.

Good transition and within range of top finishers.
What would you do differently?:

  • 1h 03m 7s
  • 23 miles
  • 21.86 mile/hr

My target average was 21.8mph and I came in at 21.9mph. I pushed it pretty hard on the bike and passed a lot of nice bikes again. I knew I could go hard because the last 5 miles would be pretty much downhill and I could get my legs back before the run.

Tried to focus on drinking to stay hydrated as I really need to work on this before Cancun. I had a Gu 40 minutes into the bike to get something in my system for the run.

With 2 miles to go I passed one of my age groupers and I knew he and I would be fighting for position during the run.
What would you do differently?:

Transition 2
  • 00m 44s

Good quick transition. Me and the guy I passed on the bike got out at about the same time. I ended up leading him out of T2 by maybe 20 yards.
  • 30m 3s
  • 4.4 miles
  • 06m 50s  min/mile

Once again, I felt like my running legs deserted me. Even though I had a 20 yard lead on my other age grouper I could tell it would be a struggle for me to keep my pace. My target time was 6:50/mile and that's exactly what I came in at, but it just felt like I had to work really hard to keep that pace.

With about 1.5 miles to go the other guy passed me and I knew I wouldn't be able to hang with him. He ended up beating me by 20 seconds.

I'm not sure why the short runs have been a challenge for me lately. I've been focusing on long runs to get ready for Cancun and haven't really focused on any speed work. I guess I should work in some speed work to keep the fast twitch muscles ready to go when I need them

All things considered, I came in at my target run pace so I'm happy about that, even though it felt like I had to work hard to get it. I didn't really taper at all the week before and maybe the long runs earlier in the week had more of an effect than I thought they would.
What would you do differently?:

Need to do some speed work.
Post race
Warm down:

Stretched out the legs, got Diet Cokes and ate a burger.

Event comments:

Well, I came in 10 minutes faster than I did last year and 4 minutes ahead of my projected time (thanks to a very good swim) so I can't complain.

All in all I'm happy with the race even thought I didn't place in my age group. This tri usually brings in some real good competition so I can't be too sad about not placing when I beat my projected times.

Last updated: 2007-07-23 12:00 AM
00:18:02 | 1094 yards | 01m 39s / 100yards
Age Group: 10/25
Overall: 77/251
Performance: Good
Course: Counter-clockwise rectangular.
Start type: Wade Plus:
Water temp: 78F / 26C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 01:13
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
01:03:07 | 23 miles | 21.86 mile/hr
Age Group: 3/25
Overall: 18/251
Performance: Good
Wind: None
Course: This is one of the most difficult bike courses I'll ride all year. It starts out with a 5 mile uphill ride. And by uphill, I mean UPHILL. Over the bridge over the lake and uphill all the way to the main highway. The rest of the ride is hilly and you actually have to get out of the saddle on a few of them.
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 00:44
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:30:03 | 04.4 miles | 06m 50s  min/mile
Age Group: 4/25
Overall: 22/251
Performance: Average
Course: Fairly flat out and back course. Some hills but nothing major.
Keeping cool Good Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]