5430 Long Course Triathlon - Triathlon1/2 Ironman


View Member's Race Log View other race reports
Boulder, Colorado
United States
5430 Sports Corp.
hotF / 0C
Sunny
Total Time = 5h 34m 30s
Overall Rank = 404/1134
Age Group = M40-44
Age Group Rank = 59/127
Pre-race routine:

Woke up at 3:30, had a bagel and a Starbucks iced coffee. Left my house in Parker at 4:15 and arrived at the res by 5:15.
Event warmup:

swam about 100 yds
Swim
  • 33m 40s
  • 1931 meters
  • 01m 44s / 100 meters
Comments:

My goal was to swim at an easy pace focusing on good technique and to stay on course. I tried something new this time. Instead of sighting off of the buoys, I looked for fast swimmers that were sighting frequently. I then just tried to stay parallel with them. This worked very well.
Transition 1
  • 02m 31s
Comments:

This was a slow transition. I didn't spend enough time setting up.
Bike
  • 2h 40m 48s
  • 56 miles
  • 20.90 mile/hr
Comments:

Started out at a moderate pace until my HR settled in. Once I got past the first 5-6 miles I then started to push it a bit. Once I reached St Vrain I really pushed it topping out at 45+ mph. My goal was to push the flats and downhills and not burn out on the climbs. I was able to stay in the aero bars for most of the ride. I had to get up a few times to relieve the pressure on my left hamstring. I think this might have been caused by a lack of sodium, it seemed to go away after chewing on some "Sport Legs".
I drank 3 full bottles of Gatorade endurance and ate about 8 fig newtons and 8 peanut butter crackers.
What would you do differently?:

train more
Transition 2
  • 02m 22s
Comments:

bad transition. I was worried about running out of T2 without my salt tablets. I felt like I was forgetting something. I did forget something, my water bottle. I did dump a full bottle over my face, this felt great.
What would you do differently?:

set up my transition area
Run
  • 2h 15m 10s
  • 13.1 miles
  • 10m 19s  min/mile
Comments:

My goal was not to walk, except maybe through a couple of the transitions. I started out feeling pretty good. However that quickly dissipated. The hills on the 2nd and and 3rd miles slowed my pace a bit. On the second loop I fought to not walk. The heat was taking it's toll and I dowsed myself with water at every aid station. I could feel my hamstrings starting to tingle which was a sign that I was running low on sodium. I took all the "Sport Legs" I had left and hoped for the best. I was somewhat satisfied with my performance because I was able to finish without walking. However I know I could have done better.
What would you do differently?:

carry a water bottle? take more salt?
Not really sure here. I was about 21% slower then my last half marathon time. I never felt out of breathe just fell apart on the second lap.
Post race
Warm down:

my legs were hurting, went for a short swim to cool down

What limited your ability to perform faster:

This was a B race for me. My plan was push, but not too hard that it would take weeks to recover.

Event comments:

Love this race




Last updated: 2009-02-01 12:00 AM
Swimming
00:33:40 | 1931 meters | 01m 44s / 100meters
Age Group: 25/127
Overall: 191/1134
Performance: Good
I was out of the water in under 32 minutes.
Suit: full wet suit
Course: The swim was followed by about 2/10 of a mile run to transition.
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:31
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
02:40:48 | 56 miles | 20.90 mile/hr
Age Group: 44/127
Overall: 319/1134
Performance: Average
Wind: Some
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 02:22
Overall: Bad
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Average
Shoe and helmet removal Bad
Running
02:15:10 | 13.1 miles | 10m 19s  min/mile
Age Group: 83/127
Overall: 603/1134
Performance: Below average
Course: Two loops around the res
Keeping cool Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5]
Good race?
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