Wildflower Long Course

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Wildflower Long Course - Triathlon1/2 Ironman


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Paso Robles, CA
United States
92F / 33C
Sunny
 		Total Time = 5h 40m 32s
Overall Rank = 308/2200
Age Group = 35-39
Age Group Rank = 68/324
Pre-race routine:

Breakfast at 5:00 bagel, boost, bannana, coffee
Event warmup:

Run 15 minutes, swam 5 minutes.
Swim
  • 38m 28s
  • 2112 yards
  • 01m 49s / 100 yards
Comments:

Good swim, my goggles were foggy from the start.
What would you do differently?:

Buy new goggles before the race.
Find a swimmer to draft behind.
Swim harder at the last bouy.
Transition 1
  • 03m 8s
Comments:

A little slow, but I was in no hurry. I felt very calm.
What would you do differently?:

Nothing.
Bike
  • 3h 06m 3s
  • 56 miles
  • 18.06 mile/hr
Comments:

Good ride, I could have gone harder on the flats. No wind.
What would you do differently?:

Go harder on the flats.
Transition 2
  • 02m 27s
Comments:

I took a while making sure I had everything. My GPS didn't start when I wanted it to.
What would you do differently?:

Turn GPS on at T2.
Run
  • 1h 50m 26s
  • 13.1 miles
  • 08m 26s  min/mile
Comments:

Felt good the whole run and opened it up at mile 8. I must have past 200 people on the run. Finished strong running 7:30 minute miles.
What would you do differently?:

Run 7:30 minute miles at mile 6.
Post race
Warm down:

Legs up. Cool Jamba juice. Oranges.

What limited your ability to perform faster:

Confidence and not running that distance before.

Event comments:

Awesome! Do it again at age 40!




Last updated: 2004-05-26 12:00 AM
Swimming
00:38:28 | 2112 yards | 01m 49s / 100yards
Age Group: 0/324
Overall: 951/2200
Performance: Bad
HR seemed to be higher than I wanted it to be on the bike and run but I was breathing well. Must have been the altitude change.
Suit: QR full suit
Course: Rectangle, clock wise
Start type: Wade Plus: Waves
Water temp: 65F / 18C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Bad
Waves: Navigation: Average
Rounding: Good
T1
Time: 03:08
Performance: Bad
Cap removal: Average Helmet on/
Suit off: 		No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
03:06:03 | 56 miles | 18.06 mile/hr
Age Group: 0/324
Overall: 524/2200
Performance: Average
HR was high out of the water, so I started slow. I felt good the whole ride no soreness, or fatigue.
Wind: None
Course: Hilly, one long climb of about 5 miles. Challenging, but not too hard
Road: Potholes Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:27
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:50:26 | 13.1 miles | 08m 26s  min/mile
Age Group: 0/324
Overall: 161/2200
Performance: Good
HR was high at first so I took it slow to get my legs adjusted.
Course: Very hilly for the first 4 miles on dirt trails. Lots of walkers at mile 3. Flatened out. Finish was 1 mile downhill at 8% grade.
Keeping cool Good Drinking Just right
Post race
Weight change: %?
Overall: Good
Mental exertion [1-5] 5
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: Good
Race evaluation [1-5] 5

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2004-05-26 11:15 PM

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Official BT Coach
2210
2000100100
Englewood, CO
Subject: Wildflower Long Course

2004-05-27 1:34 AM
in reply to: #27569

Subject: ...
This user's post has been ignored.
2004-05-27 4:36 AM
in reply to: #27569

Veteran
152
1002525
Owen
Subject: RE: Wildflower Long Course
Great job
2004-05-27 9:53 AM
in reply to: #27569

Official BT Coach
2210
2000100100
Englewood, CO
Subject: RE: Wildflower Long Course
Thanks for the congrats at Wildflower. The elevation is low around 700 feet. At one point it goes up to 1500 feet.
Wildflower home page has very nice course descriptions and maps, except for the run. The run is quite hilly for the first 4-5 miles, with very steep climbs.
2004-05-27 10:34 AM
in reply to: #27569

Veteran
125
10025
Palisade, CO
Subject: RE: Wildflower Long Course
Wow! Super race! 308 out of 2200 is awesome
2004-05-27 12:10 PM
in reply to: #27643

Official BT Coach
2210
2000100100
Englewood, CO
Subject: RE: Wildflower Long Course
Thanks! I see you live in Colorado too. Any races planned for the year?

2004-05-27 4:16 PM
in reply to: #27569

Member
9

Subject: RE: Wildflower Long Course
Nice going in the heat -- it actually got up to 101F that day according to the SLO paper!

From your times, it looks like I was right with you until I cramped up on the run. (38m/3:07/2:37)
Did you take salt while on the bike?
2004-05-27 6:47 PM
in reply to: #27726

Official BT Coach
2210
2000100100
Englewood, CO
Subject: RE: Wildflower Long Course
No I didn't take any salt. I drank gatorade at every station, and water over the head. Power bars and gels on the bike, with accelerade/gatorade mix for middle portion. I think my run was strong for two reasons. 1. I went pretty easy on the bike. 2. The altitude change did wonders for my breathing and could sustain a higher heart rate. Congratulations to you on your great finish as well!
2004-05-27 10:23 PM
in reply to: #27754

Member
9

Subject: RE: Wildflower Long Course
Thank you! I was REALLY happy to finish that day, since I've never put myself through so much pain. It sounds like you had a good race strategy -- for me the Gatorade at every station would have been a great idea, but I didn't like the taste so I drank water. Also, my perceived effort just goes out the window on race day and I went hard on the bike -- didn't realize it until my quads threatened to cramp on the "nasty" grade.

What's great about the human mind, though, is that pain is so quickly forgotten. I'll be there next year for sure!
2004-05-27 11:33 PM
in reply to: #27569

Veteran
125
10025
Palisade, CO
Subject: RE: Wildflower Long Course
Mark,

Nice to meet another Coloradan. There are quite a few of us on this board.
I am doing the Race the Rockies sprint series ( two races in Boulder and one in Estes) and also the Black Canyon Sprint Tri in Montrose Co

Do you have any planned?

Jason
2004-05-28 10:33 AM
in reply to: #27793

Official BT Coach
2210
2000100100
Englewood, CO
Subject: RE: Wildflower Long Course
Hi Jason,
Yes, I am doing the Bolder Boulder this weekend, and then my first Ironman in Coeur d'alene Idaho. I can't wait. I am also doing the Boulder Peak, Rattlesnake and the fall frenzy in Parker. Have a good race season and maybe I'll see you at a race. I am contemplating one of the boulder sprints?

Go Fast,
Mark

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