Rock 'N RollMan Half Iron Triathlon - Triathlon1/2 Ironman


View Member's Race Log View other race reports
Macon, Georgia
United States
Georgia Multisports Productions, Inc.
84F / 29C
Sunny
Total Time = 5h 23m 25s
Overall Rank = /299
Age Group = W4044
Age Group Rank = 3/
Pre-race routine:

Had coffee and 2 toasts with almond butter and honey...sipped on water, took a GU a few before the start.
Event warmup:

Did some light stretching/arm circles/squeezed in wetsuit.
Swim
  • 35m 26s
  • 1931 meters
  • 01m 50s / 100 meters
Comments:

I started in the front of our wave, the 5th and last wave. Took off HARD the first 200-300m, trying to get away from the pack. It was easy to do as it was a small race, small wave. I let my heart rate settle then as I settled in to a pace, looking for feet to draft. Never found any, so I just swam, popping my head up every 3-5 strokes to sight. I tend to veer to the right, and I was...every time!

The sun was up but not directly in our eyes as we swam out, across and back in. The water was brown but didn't taste too icky ;) As we exited, we had to run a little bit through the sand then up a big hill to transition. I believe our swim time includes this run.
What would you do differently?:

I could have pushed it harder. I was not very focused here and my mind was wandering..thinking about random stuff! Next race I will push it a bit harder.
Transition 1
  • 01m 34s
Comments:

I am happy with this...by the time I got to my bike and was putting my garmin on, my heart rate was near 170 from the adrenaline and the run up the hill! I got in and out pretty quick.
What would you do differently?:

not much.
Bike
  • 2h 51m 36s
  • 56 miles
  • 19.58 mile/hr
Comments:

This was a beautiful course...though more challenging than what I ride in flat South Florida! I passed a lot of people going up the hills, keeping a high cadence spin and smooth cicles. Toward the end I had to get out of the saddle a few times, but my knee was hurting and I was afraid I'd wreck it if I pushed while seated.

The downhills were FUN!!!!!! I tried to get as much speed as I could - hitting around 40 mph on several occasions :) There was very little traffic, roads were smooth and it was country. I really, really liked this bike course, even if I was cursing the last few hills. Nothing was BIG, but it seems the rolling hills were pretty constant. Some you didn't even realize you were on until you started going down - cuz what comes up, must go down, right?!

My chain came off just before I started to climb a small hill...I knew it was going to do that too, as I was in the big ring, small cog and went to shift to the small ring. Had to stop and pop it back on as I watched someone I was chasing take off :( Not a big deal though - lost maybe a minute. I never did catch here though!

There was a woman I was playing leap frog with for a bit who passed me and settled in comfortably behind a guy up ahead. She hung on his wheel for about 5 mintues...then an older couple on a motorcycle came by, and I KNEW as soon as she heard the motorcycle she was going to either drop back or pass him and low and behold...she heard them coming and took him over. I was so mad. Cheater. If I had caught up to her, I was going to tell her "You know drafting is cheating, right?" I think she was in the Aquabike or Duathlon, though, as she didn't appear in the results ahead of me, and I know I didn't run past her on the run.
What would you do differently?:

Spend a few more quality weekends training up in Clermont on the hills. Overall, I think I did pretty well. I rode a smart race, keeping the half mary in mind and not going tooooo hard.
Transition 2
  • 01m 18s
Comments:

Again, I had a pretty fast transition...I'm usually slow!!
Run
  • 1h 53m 32s
  • 13.1 miles
  • 08m 40s  min/mile
Comments:

Started out chasing a woman in my age group who sneaked by me in transition!! First mile was an 8:00 and I knew that was too fast for me to start, so I backed off and settled in to a pace I felt I could hold. My right quad was starting to CRAMP..I stopped to stretch it and then the hamstring started so I knew I couldn't stop anymore. I realized this was going to be a run in my head! I told myself to suck it up and ignore the pain and not give in to the cramping. It worked :)

I was pretty uncomfortable most of this run. I had to go potty for a good part of it (BOTH), was cramping and felt like puking. I saw another one of my coach's athletes that was there with us on the turn around about mile 4.5 I think it was and tried to keep him in sight...he was looking good! I caught him about mile 9, which was the toughest point for me and I walked a minute...took in more water and picked it back up. I got him at mile 11, where he was walking and said he thought he might vomit. I encouraged him to run - just 2 miles to go - and next thing I knew he was there. We ran together to the end and held hands as we crossed the finish line :) A good photo finish!!

Again, this course was nice...lots of tree lined streets and some shade. The aid stations were some of the best I've seen!
What would you do differently?:

I need to work on my electrolytes. Too much salt on a non humid day and I bloat. I think I was way under my sodium needs, as it really heated up on the run, and I had large chunks on my arms and legs when I finished. Hence, the cramping. I had a 2 hour and 1 hour bottle of Infinit on the bike, plus 4 GU...then had 5 or 6 GU and water on the run. Put some electrolyte drops in my water that I took on the run, but I don't think it was enough. I'll work on this this summer!

Post race
Warm down:

Did some light stretching, chugged a water and cold COKE - YUM. Went to the medic tent for some peroxide for my ear...The lake left me with an earcache! Took a bath in the hose :)

What limited your ability to perform faster:

I could use more hill training and I think I need to work on my electrolytes.

Event comments:

Loved this race. It was low stress, a really pretty course, good prizes and awards. My coach took 5th overall, 1st in masters and his AG...and won $200 bucks! They had close to a $5,000 purse for the top 5 overalls! Nice! Top 3 in Age Groups received cute little guitar trophies. Food was plentiful - chicken sandwhiches, fruit, cookies and bagels and I think they had free beer. I will be putting this race on my calendar for next year!




Last updated: 2009-01-25 12:00 AM
Swimming
00:35:26 | 1931 meters | 01m 50s / 100meters
Age Group: 0/
Overall: 0/299
Performance: Average
Suit: Blue Seventy
Course: The swim course is a one loop affair with athletes starting on the beach and swimming in a clockwise direction. Water temperature is always on the borderline for wetsuit use with average water temperature over the past years being 78 degrees. Current and chop are light to nonexistent.
Start type: Wade Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 01:34
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:51:36 | 56 miles | 19.58 mile/hr
Age Group: 0/
Overall: 0/299
Performance: Good
Wind: Some
Course: The 56 mile bike is one giant loop through Bibb County, GA. Traffic is very light. The course is best described as rolling with no sever grades but many long, gradual ascents. While this is not the most difficult course around, it certainly is not the easiest.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:18
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:53:32 | 13.1 miles | 08m 40s  min/mile
Age Group: 0/
Overall: 0/299
Performance: Good
Course: he 13.1 mile run course is a one loop course with 3 out and back sections. A rolling course with no serious climbs, it is the heat that makes this course difficult. Proper training and conditioning are keys to success on this run course. Aid stations are spaced out every mile and are fully stocked with salty snacks, Gatorade Endurance Formula, Hammer Gel and Endurolyte tablets, oranges, soda and ice cold towels to name a few items. Many sections of this course are closed to vehicular traffic
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5]
Physical exertion [1-5]
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: Good
Race evaluation [1-5] 5