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Auburn "World's Toughest Half" Triathlon - Triathlon1/2 Ironman

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Auburn, California
United States
70F / 21C
Total Time = 6h 50m 36s
Overall Rank = 95/224
Age Group = 45-49
Age Group Rank = 16/30
Pre-race routine:

A local high school had their after prom party at my motel. Lots of noise from 1:30AM on.

For breakfast I had a toasted bagel w/ almond butter and jam; bowl of low-fat chicken noodle soup, cup of peaches, coffee, and a bottle of water w/ a nuun.
Event warmup:

Race was a point-to-point, so I set up my T2 and then rode the 7 miles to T1. Almost hit a deer.
  • 40m 25s
  • 1931 meters
  • 02m 05s / 100 meters

The swim course was long. I'm guessing about 500 meters. The course was diamond shaped and shared the same course as the olympic distance, but they moved the first buoy further out for the Half. At least that's what we were told. I felt great going around the first two buoy's, but it took forever getting to the third. I was swimming with the same couple of people since the turn at the first buoy, so I figured if I was slowing down, we all were. We finally made it to the third buoy and began our return to the start, but again it seemed to take forever.
Transition 1
  • 00m
  • 3h 34m 46s
  • 56 miles
  • 15.64 mile/hr

This is a very challenging bike course. You start climbing right out of T1. Rural roads for the first 6-7 miles and then a 2-3 mile stretch through neighborhoods where you climb a hill over two blocks, make a sharp turn and then descend for 1-2 blocks, and repeat. We came back through this section at the very end of the bike course.

I think I paced myself very well. I was passed by a lot of people over the first 15 miles, but passed most of them from mile 25 - 50. I took in ~980 calories (2 bottles of malto/nuun mix w/ ~490 calories per bottle). I also drank water, but in hindsight I don't think I drank near enough. Temps were in the upper 80's to mid 90's on the bike.
What would you do differently?:

Drink more water. I probably could have taken in another 200 calories.
Transition 2
  • 00m
  • 2h 33m 35s
  • 13.1 miles
  • 11m 43s  min/mile

I left T2 with a very hot 400 calorie bottle of malto/nuun and a very cold bottle of water they handed me as I started the run. I drank water at every aid station. 1-2 cups. Soaked myself in water at every aid station, but I was still very hot.

My HR was peaking at 188-189 at times. Three times I got very dizzy and just had to stop and let the world stop spinning. Twice I was within 100 yards of an aid station when I got dizzy and I wasn't sure I as going to make it. There were other times where I felt fine and was running well. Unfortunately the bad times seemed to outnumber the good.

I drank my 400 calories and took in another ~220 in gels. I probably should have gotten another two gels in me. I also took ~8 lava salts.
What would you do differently?:

Post race
Warm down:

Drank a lot of water. Had two smoothies. Drank more water. Drank a bottle of gleukos sports drink.

What limited your ability to perform faster:

Lack of heat acclimation.
I suck.
Dehydration - I went close to 11 hours without going to the bathroom. I peed about 30 minutes before the race and then again about 3.5 hours after the race despite drinking a ton of water after the race.

Event comments:

My Ironhead teammate, Jason Kurian, took 1st in the 30-34 AG and 7th overall.

19% of the field DNF'd.

Last updated: 2008-02-20 12:00 AM
00:40:25 | 1931 meters | 02m 05s / 100meters
Age Group: 12/30
Overall: 70/224
Performance: Good
Start type: Deep Water Plus:
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 00:00
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:34:46 | 56 miles | 15.64 mile/hr
Age Group: 7/30
Overall: 59/224
Performance: Average
T1 is included in bike time.
Wind: Little
Course: Extremely hilly. Over 6,000' of climbing.
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Not enough
Time: 00:00
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:33:35 | 13.1 miles | 11m 43s  min/mile
Age Group: 22/30
Overall: 126/224
Performance: Bad
Course: Extremely hilly. T2 is included in run.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5]
Physical exertion [1-5]
Good race? No
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2008-05-20 12:37 PM

portland, or
Subject: Auburn "World's Toughest Half" Triathlon

2008-05-20 2:21 PM
in reply to: #1413898

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Robbinsville NJ
Subject: RE: Auburn "World's Toughest Half" Triathlon
Great job in the heat. There's a recurring theme in a lot of the race reports I'm reading and that is folks aren't hydrating enough.
2008-05-20 2:37 PM
in reply to: #1413898

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2008-05-20 5:04 PM
in reply to: #1413898

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2008-05-20 5:23 PM
in reply to: #1413898

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2008-05-20 6:16 PM
in reply to: #1414729

portland, or
Subject: RE: Auburn "World's Toughest Half" Triathlon
Larsen's incredible. I've done a few races locally that he's entered and ran away with. He's always very gracious.

On a training weekend in Bend a few years ago he stopped and helped a buddy of mine fix his derailleur during a ride, and then invited us to join he and Macca (he lived there that summer) the next day. I was good until the first big climb and I was out the back, but a couple of my friends managed to stay with them for an hour or so.


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