Pinehurst Triathlon - TriathlonOlympic


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Pinehurst, North Carolina
United States
Setup Events
55F / 13C
Sunny
Total Time = 2h 54m
Overall Rank = 387/515
Age Group = Master Clydsdal
Age Group Rank = 9/19
Pre-race routine:

As this was just a walkthrough for my B2B Half in a month, I didn't taper for the race. I did cut back some volume to rest my old body a bit.
I drove down the morning of the event, which meant getting up at 4:30 and hitting the road by 5:15. I got to the race site, hit the head, picked up my race packet and set up transition. That left about 15 minutes before the race was to start.
Event warmup:

I waded into the water and got my wetsuit filled up with water and then drained on shore. As I was in the seventh wave, I did much of this as the earlier waves were starting.
Swim
  • 29m 1s
  • 1640 yards
  • 01m 46s / 100 yards
Comments:

The swim started off into the sun and fog. I had a really hard time sighting the first half of the course, and because of that, I swam a bunch extra.
My stroke felt good the entire time, and if I swam the entire course like I did the last half, I probably would have been 3 minutes faster.
I was able to stay out of much of the crowding except right at the start, and when I passed the laggers of the waves ahead of me.
I never saw the second triangular bouy, but that didn't bother me. Overall, it was my best overall OWS performance. My wetsuit is now an asset rather than a fear.
When I got out of the water, I almost fell over several times trodding toward the transition.
What would you do differently?:

I need more swim time and more open water swim time. I am definitely a good 15 seconds/100 yds faster than I swim in races. I need to get so I can race my strength, instead of just get through it.
My swim fitness holds me up on the start of my bike until my heart rate goes down enough to start hammering the bike course.
Transition 1
  • 03m 48s
Comments:

My transitions are typically slow. First, I am tired from getting from the swim to the transition area. second, I want to make sure I cover everything. Third, I am not in good enough swim shape to run to T1, and fourth, I never have practiced transitions.
What would you do differently?:

Practice Transitions!
Bike
  • 1h 17m 39s
  • 24.85 miles
  • 19.20 mile/hr
Comments:

The bike leg was a challenge. I never saw the course, so I had no idea what to expect. It was harder than I had anticipated.
I tend to start out the bike slowly due to having a higher than desired HR out of T1. today was no exception, and was enhanced by a long hill right out of T1. My first mile was a lowly 13.9 MPH.
About 1 1/2 miles into the course, there was a sharp turn (> 90 degrees), which I misjudged and went fl;ying off the road and into the sand, almost wiping out. I was able to unclip my left leg and stop from a complete yard sale at the turn.
After that, I settled into a pretty good tempo, working up the hills and recovering on the downhills to keep my heart rate under control.
I was passed by many and I passed just as many. There were several riders who I played leapfrog with throughout the ride. There was one guy from my wave who was maybe 165 (vs. my 207) I passed him on all the uphills, then he would pass me on the downhills. I did shed him finally at about mile 16.
I wasn't able to stay in aero alot due to the constant hills ( I have a road bike with clip on aero bars, so I can't shift in aero), but for the second half of the race, I started climbing the long gradual hills in aero and that helped me keep a faster pace. (Lesson Learned)
The bike wasn't as fast as I wished for, but it was faster than my normal riding pace on that terrain, so I am pleased with the performance.
What would you do differently?:

I have been riding alot on the trainer, which will help me on a flat course, like B2B, for which I am training.
It didn't help me on a hilly course.
Transition 2
  • 03m 23s
Comments:

This transition felt faster than it was. But again, I haven't practiced, so I shouldn't expect miracles
What would you do differently?:

Practice Transitions!
Run
  • 1h 00m 53s
  • 6.21 miles
  • 09m 48s  min/mile
Comments:

I started out for the first half mile at an 8:30 pace, and when I noticed that, I slowed down a bit, knowing I would die on the course if I kept it up.
The run was about what I expected, but hillier. I walked through all the water stops, as planned, but had to walk a few more times on the hills.
My goal was to break 1 hour on the run, but I missed that by 53 seconds.
I passed several runners, was passed by more, and again, stayed in the same group as many runners, which tells me I am improving. Usually, I am passed by everyone who is in the vicinity of me after the bike.
I do know that I really need to improve my running pace for these races if I want to get to the front of the middle of the pack.
What would you do differently?:

I would like to be able to run any course without any walking other than the drink stops. this means to train more and HTFU when I get tired.
Post race
Warm down:

I walked around, got fluids and some food. I put on my BT shirt in hoes of finding more BT'ers, and ran into Running_in_NC, and Keyone. I ran into EllasDad and FGump pre-race. I still have never run into Spot post race, so I am not sure he actually goes to the races. I also ran into several NC State kids that I know.

What limited your ability to perform faster:

I was barely properly trained for this race, and the courtse was much harder than I anticipated.

So my final synopsis is that I need to HTFU and learn to race at a level of pain and intensity that I have not been ready to venture into as of yet.

Event comments:

The race itself, with the organization and venue probably is my favorite of the NCTS series.

It is interesting that as I was finishing the bike, the winners were finishing the run. Partly because they started 18 minutes ahead of me and partly because they are way faster than me.
Then when I was finishing the run, The last of the bikers were coming into transition area, which kind of felt like the whole circle of life took place at the race.




Last updated: 2008-08-17 12:00 AM
Swimming
00:29:01 | 1640 yards | 01m 46s / 100yards
Age Group: 5/19
Overall: 228/515
Performance: Good
I don't wear a HRM during the swim, so I have no data. I think I held a steady pace throughtout, but just swam extra distance during the first half of the race.
Suit: 2XU Full
Course: Triangular Course. The first leg was into the sun and made sighting impossible. there was still some lingering fog, which didn't help.
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Good Navigation: Below average
Rounding: Good
T1
Time: 03:48
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Bad
Biking
01:17:39 | 24.85 miles | 19.20 mile/hr
Age Group: 9/19
Overall: 363/515
Performance: Good
Average HR - 144 Max Heart Rate - 156 12 miles averaged over 20 MPH Fastest Mile - 26.3 MPH 4 miles averaged less than 15 MPH Slowest Mile - 13.2 MPH
Wind: Little
Course: Course was extremely hilly, remeniscent of Duke Half without the flats. Seemed like the entire course was uphill or downhill. Six miles out, then a 12 mile loop and same six miles back into transition.
Road: Smooth Dry Cadence: 88
Turns: Below average Cornering: Good
Gear changes: Below average Hills: Average
Race pace: Comfortable Drinks: Not enough
T2
Time: 03:23
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Bad
Racking bike Good
Shoe and helmet removal Below average
Running
01:00:53 | 06.21 miles | 09m 48s  min/mile
Age Group: 13/19
Overall: 423/515
Performance: Good
Average HR - 150 Max Heart Rate - 164 Fastest Mile - 9:10 Slowest Mile - 10:24 Last .2 miles - 8:54 pace
Course: Single Loop through a golf course community around the lake. Very pretty and VERY Hilly!
Keeping cool Average Drinking Just right
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