The Nation's Triathlon - TriathlonOlympic

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Washington, Washington, D.C.
United States
TNT productions
Total Time = 2h 31m 34s
Overall Rank = /
Age Group = 40-44
Age Group Rank = 34/86
Pre-race routine:

Woke up 4am, didnt have to just couldnt sleep anymore. Too early for breakfast at Embassy Suites, so had microwave Brown Rice that I got from the 'rice' booth at the expo during packet pickup. Had coffee and water.
showered, dressed and packed up backpack with gear. Rode my bike from hotel down K Street to transition. Got to say good morning to some ladies that were 'working' the corner near the hotel. Wasn't quite sure where I was going, but found it without problem. Set up Transition area in my 2 inch space (very tight transition area) and met some nice fellow racers around my transition area.
Event warmup:

There wasnt any swim warmups available, so I went for a light 15 min jog. Great idea as it took away any pre-race jitters. Put on wetsuit and walked down to swim start.
  • 30m 9s
  • 1500 meters
  • 02m / 100 meters

I didnt think that I had that fast of a swim until I looked at my watch after coming up the ladder/steps. I was amazed, the best I had done 1500m in the pool before was 33 min. They needed to have kyakers directing people around that last buoy, I saw a lot of people miss it.
What would you do differently?:

Work on swimming a little straighter on the way back, I atually could have had a better time had I not had vered so far out in the channel. I must have been out of alignment as I kept pulling to the right and had to keep correcting to get back on course.
Transition 1
  • 03m 36s

The run up the sidewalk and path to transistion was not as bad as I expected. Forgot to unzip the ankle zippers on suit that are there to make it easy to get off, so it made it more difficult to get off feet. I wasnt rushing, but kept a good pace in transition. Everything went smoothly.
What would you do differently?:

Unzip ankle zippers on wetsuit, before taking off!
  • 1h 08m 52s
  • 24.85 miles
  • 21.65 mile/hr

I went hard on bike, there were point on the course with a fairly stiff headwind. Legs started burning a bit on 1st lap. 2nd lap felt better. Nutrition, I had two GU's a bottle of Accelerade and about 1/2 bottle of water. Felt well hydrated, but not bloated or too full when finishing.
What would you do differently?:

Get this bike fitted. Aerobars were not comfortable on my back, I would have liked to stayed in the bars for longer periods, but it was too uncomfortable.
Transition 2
  • 01m 14s

Had a good T2, decided to try the feet on shoes and flying dismount after seeing that the approach was flat and straight. Executed perfectly, I was amazed! It was either executing it well or ending up in a heap infront of a lot of spectators. I am glad that I didnt do the latter :)
What would you do differently?:

nothing, hope I can have transitions like that all of the time
  • 47m 45s
  • 6.2 miles
  • 07m 42s  min/mile

The first mile was tough, as my legs were a bit tapped from the bike. but after crossing the stairs over the jersey barrier on the freeway everything felt bettter. Started getting a cramp in my left quad about mile 4, but was able to run through it. Pushed it hard, the last mile was looooong, but I didnt leave anything on the course. I didnt expect to have such a strong run until I looked at my watch at mile 5 and realized that I was about to set a new PR. No wonder I was feeling it.
What would you do differently?:

nothing, I gave it everything that i had. During the off season I can work on improving my speed. But I made great improvements over my first tri season.
Post race
Warm down:

I kept moving, wasnt feeling that great, but drank a Cytomax, some Vault and a water. Ate a bananna, and tried to eat a PBJ, but only finished half. Was feeling a bit nauseaus, but not too bad. Rode the shuttle back to get my bike and then went on a half hour ride back to finish area and then on to hotel. Made a one hour massage appointment and walked a couple of miles around town after the massage. Ate some great Thai food for dinner that night and fell asleep by 9AM!

What limited your ability to perform faster:

I think I need to work on my cycling. I really felt the need to back off a couple of times on the bike, when I would have liked to keep hammering. Have to get the bike fitted and more comfortable riding in the aerobars. During off season I want to continue to work on my endurance and speed.

Event comments:

I really enjoyed the race and plan on doing it again next year. The only two things that they could do to improve it is MORE PORTA POTTIES at the start and have results posted. I have never had to wait over a day to see how I did. I also think that the course was shorter than was posted just based on the times. I would love to say that I had amazing PR's in each segment, but more than likely the course was short.

Last updated: 2007-08-07 12:00 AM
00:30:09 | 1500 meters | 02m / 100meters
Age Group: 42/86
Overall: 0/
Performance: Good
Suit: Full ProMotion
Course: The swim up was not bad. Light Current on the way up, but coming back sun was right in your face, so sighting was difficult. I ended up swimming out in the river too far, and had to angle back in at the end. Saw a lot of people missing the last buoy before the steps.
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
Time: 03:36
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
01:08:52 | 24.85 miles | 21.65 mile/hr
Age Group: 33/86
Overall: 0/
Performance: Good
Wind: Headwind with gusts
Course: Mostly Flat. Headwind during about 1/4 to 1/3 of course. 2 loops.
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:14
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:47:45 | 06.2 miles | 07m 42s  min/mile
Age Group: 46/86
Overall: 0/
Performance: Good
Course: Mostly flat, some gradual hills. The stairs over the jersery barrier on the freeway were interesting.
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
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