Tri for Real #1 - Olympic Distance Triathlon - TriathlonOlympic


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Rancho Seco, California
United States
TBF Racing
80F / 27C
Sunny
Total Time = 2h 44m 15s
Overall Rank = 128/233
Age Group = 35-39
Age Group Rank = 20/22
Pre-race routine:

I got up 3 hours before the race. Shaved and ate an english muffin with a scrambled egg microwaved. I got my gear together and drove to the race. It took about 45 minutes. I arrived at the race at 6:15 and had plenty of time to warmup before my wave start.
Event warmup:

Once I arrived at Rancho Seco park. I staked out my transition spot. I got an end spot on the STC rack just outside the bike start. I enjoy getting to the race with a couple of hours to familiarize myself with the race and ease into my warm up. I ran for 10 minutes out and back the beginning of the run race course. I then cooled down a bit, and got body marked. #156. I did a quick warm up on the bike to the gate house entrance to the park and back. I felt a little stiff and slow on my warmup. I got back, cooled down a bit. Hit the bathroom and then ate a half a clif blueberry clifbar. I then got into my wetsuit and headed down to the water. By this time it was 10 minutes to the first wave start. I was in the third wave. I did about a 10minute warm up in the water, focusing on sighting and a fluid long gliding stroke. I came back and the first wave started. I did another short swim and then started the race.
Swim
  • 24m 15s
  • 1500 meters
  • 01m 37s / 100 meters
Comments:

I felt really good about this swim. I hit my target swim time by 45 seconds.
What would you do differently?:

I would draft swimmers that were close to my speed. And would aim for a slightly less sharp turn around the bouy.
Transition 1
  • 02m 33s
Comments:

I put the shoes on at the transition. I didn't have them attached to the bike. The suit came off well. I had it half off out of the water. I dropped my goggles on the way back, but a spectator grabbed them and tossed them to me. :-) The bike was in the correct gear for the start. I had my glasses attached to the bento bag and put them on as I started out of the transition area.
What would you do differently?:

When I get different shoes I will have them on the bike and put them on while I'm rolling.
Bike
  • 1h 18m 16s
  • 23.9 miles
  • 18.32 mile/hr
Comments:

I felt really good about this ride. I could have pushed myself a little harder on the hills, but not much. I felt like I had enough for the run, but not a whole lot more.
What would you do differently?:

I would push myself harder up the hills. Some I could have taken without down shifting.
Transition 2
  • 01m 9s
Comments:

I felt like my t2 was good. I took time to stretch since my hamstrings were pretty tight.
What would you do differently?:

I felt like this was a fast as I could go, given that I needed to stretch
Run
  • 57m 59s
  • 6.21 miles
  • 09m 20s  min/mile
Comments:

I might want to consider bringing my own bottle when it gets hotter. Overall I felt like I went out too fast and then couldn't maintain the pace. The course was windy and I didn't expect it. But overall the average pace was alright. The sprint at the end hurt afterward. A guy was right behind me and I heard him start to pickup the pace. This prompted me too. I started a good run about 100m from the finish and thought I had the guy, but he sprinted past me in the last 2 meters. That was fun.
What would you do differently?:

I would force myself to go slower than I think is necessary at the beginning of the run. Make sure I'm at the correct pace on mile one then start to adjust pace after that.
Post race
Warm down:

I need to bring my own recovery drink next time. I ate two power builder bars and some of the pasta they had, but it isn't the same. I stretched about 5 minutes after the race and was able to talk full sentences within a minute of the finish. I stretched the lower body well, but not my upper body. I'm already starting to feel it there.

Calories 2119
Overall HR data max 179, avg 158
Zone 1: 0:0:08
Zone 2: 0:0:30
Zone 3: 0:31:10
Zone 4: 2:10:36
Zone 5: 0:1:51

What limited your ability to perform faster:

Training and fitness. This is my first olympic distance race and I'm VERY pleased with how it went. I beat my goal which was 3hrs and my stetch goal which was 2:45. With better training on the bike and run I should improve.


Event comments:

TBF runs a very efficient and fun race. I love the people and have always had a good time at their races.




Last updated: 2008-05-27 12:00 AM
Swimming
00:24:15 | 1500 meters | 01m 37s / 100meters
Age Group: 12/22
Overall: 69/233
Performance: Good
HR Avg 139, Max 148 Exited water at HR 144
Suit: QR Full wetsuit
Course: This was an triangle course setup around the lake. The first leg was short the back side was long and the closing leg was in between the two. The sight lines were pretty easy and I didn't feel crowded during the swim at all.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Good
Rounding: Below average
T1
Time: 02:33
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:18:16 | 23.9 miles | 18.32 mile/hr
Age Group: 20/22
Overall: 138/233
Performance: Good
HR avg 157, max 168 ended the bike at 165 speed avg 18.3, max 28.1 cadence avg 93, max 128
Wind: None
Course: This was rolling hills course. The road surface was in the process of being repaved and the first portion hadn't been done yet. So the first and last 8 miles or so were pretty bumpy, but the middle portion was nice and smooth.
Road: Smooth  Cadence: 93
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:09
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
00:57:59 | 06.21 miles | 09m 20s  min/mile
Age Group: 19/22
Overall: 143/233
Performance: Average
first 2 miles 16:12 ahr 164, max 166 next 2 miles 19:56 ahr 166, max 170 next mile 10:12 ahr 165, max 169 next mile 9:56 167, max 171 to end 1:43 ahr 179, max 174
Course: This was out on a fire road, and back winding around the lake. The 3.5 miles in the middle were windy with the occasional rolling hill. The last 1.5 was uphill at the beginning then ended flat.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4