Black Bear Triathlon - Triathlon1/2 Ironman


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Lehighton, Pennsylvania
United States
CGI
73F / 23C
Sunny
Total Time = 6h 26m 20s
Overall Rank = 229/374
Age Group = F30-34
Age Group Rank = 10/20
Pre-race routine:

I had to attend commencement from 7 - 9 a.m. on Saturday morning, so after that I packed up and headed out, getting on the road around 11 a.m. I got halfway there (to Villanova on 476) and realized I for got ALL my Infinit in the refigerator in Delaware. So...back to Delaware I go. I finally got to the expo around 3:30 p.m. I checked in, picked up some good TYR stuff and tinted Speedo goggles and introduced myself to Ron.

After I left the expo, I drove the bike course. After about 10 miles, I was about ready to cry - I knew the next day was going to be TOUGH. It was kind of funny, though - I started following one car, and eventually there was a line of four cars, all driving the course. I knew this because the first car missed a turn and had to turn around, and we all did as well.

After that, I headed to the hotel and had a sub-par dinner (good thing I brought some stuff from TJs with me). I called my coach for some last minute advice and had lights out by 9:30 a.m.
Event warmup:

I woke up at 5 a.m. and had some Gatorade, juice and coffee. I have issues with eating first thing in the morning - I just can't stomach solid foods that early in the morning. I realize I need to figure something out for this on IM day.

I got to the race start around 6:40, set up transition and walked over to the beach to see what the deal was. Struggled with my wetsuit for about 45 minutes (after Philly last year, I'm totally paranoid about wetsuit fit) and stood around waiting. ZSela found me, so we chatted for a bit - it was nice to have a sort-of familiar face to stress with!
Swim
  • 35m 15s
  • 2078 yards
  • 01m 42s / 100 yards
Comments:

I was feeling really good on the swim, despite the cold temps. It took a bit to get comfy and get into a rhythm, but I got there eventually. The good news is that I was in the middle of the pack this time (instead of the back of the pack), but the bad news is that I had to deal with a bit more contact than normal, but nothing too bad. I think I dished out just as much as I took. :)

I tried to focus on keeping my stroke smooth, high elbows, etc. I usually do two breaths, four breaths, two breaths, etc, but I think I only did one four breath stroke during this race. I didn't wear a watch for the swim, so I was going off perceived effort, which was the plan. I felt like I was at HIM effort the whole time.

I felt pretty good about navigation, except for the sun. It was really bright on the return trip, and I was wishing I had worn those tinted goggles I bought at the expo. I had one point toward the end where the sun was making it difficult to navigate, so got a little off course, but not too bad.
What would you do differently?:

Not too much - this was a better swim by five minutes than my HIM last fall. I was really happy with it. If I had to pick one thing, I would have been a bit more aggressive.
Transition 1
  • 04m 29s
Comments:

Long run up to transition from the beach exit. I wanted to get my HR down a bit and CALM DOWN so I didn't go into the bike all freaked out, and I was fine sacrificing a few seconds in transition to do that. I'm sure I could have been more efficient in there, but I felt comfortable, and that was my main goal.
What would you do differently?:

I need to specifically practice this routine, because I don't have one yet. It needs to become second nature.
Bike
  • 3h 32m 51s
  • 56 miles
  • 15.78 mile/hr
Comments:

Yep...this course was H..I..L..L..Y. I was scared sh*tless going into this course after driving it the day before, but I had a plan, which I think will be similar to my LP plan. Take it easy on the first lap, and easier the second. :) J/K! I did want to take it easy on the first lap, but then see what I had left for the second. Overall, the course was a really good exercise in patience and gearing for IMLP.

I tried something new this race - I didn't display my HR and went on perceived effort. I was wearing my HRM and have the data, but I didn't want to get freaked out by it. Especially since this course was so hilly, it would have.

I wavered between a few groups and caught two girls in my AG on the first lap. I was actually really happy with my performance on this course, even though my speed sucked. The people I passed I did so on the hills, and I only got re-passed by a handful.

Disaster struck around mile 9.5. I took a slug out of my gel flask and went to put it back into, what I thought, was my pocket. Notsomuch. I was trying to put it between my race belt and my shirt, which didn't work. So...out go my gels, bouncing around the Poconos. No emergency gel stash, either (a lesson I have learned and will NOT repeat). I had enough Infinit for three hours of riding (thanks to my two-hour return trip to Delaware the day before), but I was going to be playing it very thin in nutrition. I tried to replace an empty bottle with HEED, but it made me want to throw-up, so that didn't work well.

I could tell the lack of nutrition was starting to hurt a bit on the second lap, but it wasn't too bad (or, as bad as I've experienced, I should say). I finished the second lap very upset about a monster hill at the very end (seriously...I thought I would start rolling backwards) and glad to be off my bike.
What would you do differently?:

Not lose my gel flask sounds like something I would not repeat. I still feel good about my hill climbing ability, even though I wish I were faster. For the people I was around, I was doing ok.
Transition 2
  • 03m 5s
Comments:

Same type of scenario - I wanted to calm down a bit and get focused on the run, so I took a little longer than I wanted to. I did a gel in transition when I first got in, too.
What would you do differently?:

Not take as long - get a better routine.
Run
  • 2h 20m 42s
  • 13.1 miles
  • 10m 44s  min/mile
Comments:

I knew the lack of nutrition on the bike was going to effect me, but I was trying to ignore it. I am acutely aware of the challenge I'm going to face during the marathon of the IM, and it was the main thing I thought about during this race. My legs were pretty shot from the tough bike, but I think that bike is much harder than LP will be, so I tried to keep it in perspective.

I was having some problems with allergies - I felt like I couldn't take a deep breathe. Every time I would try, I would go into a coughing fit. It was ok until about mile 11, then I got a cramp that wouldn't go away.

It was hot and sunny out, but I didn't feel too hot, which I think is because it was windy. I took water at every water stop, and Coke if they had it. I did four gels - every half hour. If they would have had Gatorade at the water stops, I would have taken that too, but it was HEED. I wanted to keep plugging myself with nutrition to make up for the bike, so if they had it, I was buying.

Not too much to elaborate on...it was your basic aid station to aid station run/walk. I do think I ran more than I walked, so that was a plus! I was hurting, but not nearly as bad as I did last fall at Diamondman, so regardless of how tough this bike course was and the dropped gel flask, I felt good about where I was. I would have liked to be a bit faster, but such is life.

I can't wait to see the finish picture...I think I was just so glad for it to be over that I just said "THANK YOU" as I crossed the finish line!
What would you do differently?:

I think I need to be more mentally tough. My HR was not out of control, so I think I maybe could have pressed it a bit harder. The breathing thing was kind of freaking me out, so I need to get that looked at.
Post race
Warm down:

Walked to the nearest spot in the shade and crashed!! :) The post-race spread was bbq, which made me want to throw up, so no food post race. I got myself together and listened to the awards before making my way to transition to pack up. I had to pick up my dog by 6 p.m., so not too much time to dawdle.

What limited your ability to perform faster:

I think I need a lot of work on my mental toughness in the next month. I need to prepare myself for the fact that it will hurt and I need to keep going through it. It's not going to be a comfortable experience.

Event comments:

Best things - volunteers were awesome, organization was incredible! It was a great weekend.

needs improvement - get rid of HEED!!!




Last updated: 2007-11-26 12:00 AM
Swimming
00:35:15 | 2078 yards | 01m 42s / 100yards
Age Group: 0/20
Overall: 0/374
Performance: Good
Suit: Blue Seventy Reaction, full suit
Course: Rectangle swim. Headed west to start with, but on the way back headed to the east, so the sun was pretty bright.
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Good
T1
Time: 04:29
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
Biking
03:32:51 | 56 miles | 15.78 mile/hr
Age Group: 0/20
Overall: 0/374
Performance: Good
Wind: Some with gusts
Course: Pretty damn hilly.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 03:05
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal Good
Running
02:20:42 | 13.1 miles | 10m 44s  min/mile
Age Group: 0/20
Overall: 0/374
Performance: Average
Course: Mostly trails and gravel, with some pavement (not a lot). One killer hill at the start and around mile 8.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4