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Black Bear Triathlon - Triathlon1/2 Ironman

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Lehighton, Pennsylvania
United States
69F / 21C
Total Time = 00m
Overall Rank = 49/102
Age Group = F 45 - 49
Age Group Rank = 4/6
Pre-race routine:

Breakfast: GF english muffin w/peanut butter & honey, banana, & coffee. DH drove me to race site & dropped me off. Set up transition.
Event warmup:

A little swimming & some strethcing after.
  • 36m 35s
  • 2078 yards
  • 01m 46s / 100 yards

Felt good on the swim. Swim strategy was basically just to go at a comfortable pace. Caught a few drafts during the swim, which I felt good about. I'm just starting to get the hang of drafting on the swim. Had a couple of episodes of calf cramping up during the swim, when that happened I just let my legs drag (no kicking) and kept going until the cramp subsided. This probably cost me a little time, but I'm pretty happy with my swim pace. Sighting could have been better, found myself off-course a bit from time to time.

My watch got water in it during the swim & died, so I had no idea of my time for the rest of the race...
What would you do differently?:

I probably could have pushed a little harder on the swim.
Transition 1
  • 04m 4s

Long distance from swim exit to transition area. I walked or lightly jogged most of the distance, just to let my heart-rate settle back down. Transition went pretty smootly. I could have gone a little faster, but all in all, a pretty decent transition.
What would you do differently?:

If I wanted to be more competetive, I could speed up my transition, but this race was mostly about completing the distance.
  • 3h 38m 53s
  • 55.5 miles
  • 15.21 mile/hr

Strategy for the bike was to take the first 20 miles easy, pick up the pace a little bit for the second 20 miles, then go harder at the end (but easing up a bit for the last couple miles to get ready for the run). The bike felt good. I probably could have gone a little bit harder, but for the most part felt my pace plan worked out okay.

Nutrition worked great with one exception: bottle exchange was at about mile 16 (and mile 45-ish second loop). First time through, I wasn't finished with either of my perpetuem bottles, so I just grabbed a water & refilled the aero bottle. This wasn't enough water to last until the second time through the bottle exchange. My perpetuem mix is pretty concentrated, and should ideally be chased with water. After my aero bottle ran dry, I switched from alternating perpetuem & shot bloks to just perpetuem, and backed off on the intensity a bit until I got to the bottle exchange again. Grabbed 2 bottles this time, and one to refill the aero bottle, and one to keep on the bike.

I didn't see anyone in my AG on the bike, and wasn't sure if I was in front of or behind them. Since I didn't see anyone, I figured as far as AG ranking, it wouldn't matter if I stopped to use the porta-potty, so I did... Probably cost me a couple of minutes, but I felt much better!
What would you do differently?:

Again, I probably could have gone a little harder on the bike, but since this was my 1st half, I didn't want to push it too hard. Perhps add a saddle-wing or something so I can carry an extra water bottle.
Transition 2
  • 02m 45s

Average transition, not in any great hurry, but didn't dawdle, either.
  • 2h 18m 29s
  • 13.1 miles
  • 10m 34s  min/mile

I'm a little disappointed in my run... I think I just sort of got lazy here! Since I didn't see anyone in my AG, I just sort of figured, "it's okay if I walk a little here", and I ended up walking a lot more than I planned or really needed to. My legs felt fine, and I could have easily run the whole thing. I think if my watch were working, and I had an eye on my pace, I probably would have run more to keep the pace up.
What would you do differently?:

Post race
Warm down:

walked around, had a little to eat, some light stretching.

What limited your ability to perform faster:

Got lazy on the run and did too much walking...

Event comments:

A nice race, well run and well organized. Not crazy about the placement of the bottle exchange, a little to early on the first loop, IMO, and in the middle of a tricky turn-around. The race organizers may be limited as to where they are able to set the bottle exchange up, though.

Might be nice to start the half iron waves first and sprint waves second...

Last updated: 2008-01-12 12:00 AM
00:36:35 | 2078 yards | 01m 46s / 100yards
Age Group: 0/6
Overall: 0/102
Performance: Good
Suit: Orca Sonar Full Sleeve
Course: 1 loop, large rectangle
Start type: Deep Water Plus: Waves
Water temp: 69F / 21C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Good
Time: 04:04
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:38:53 | 55.5 miles | 15.21 mile/hr
Age Group: 0/6
Overall: 0/102
Performance: Average
Wind: Some
Course: 2 loops, hilly course. Some winds, not too bad. A few stretches into headwind, but otherwise wind was mostly broken up by trees, etc.
Road:   Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 02:45
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:18:29 | 13.1 miles | 10m 34s  min/mile
Age Group: 0/6
Overall: 0/102
Performance: Below average
Course: Nice run course, lots of twists & turns, mostly on hard packed gravel road, some on trails. One pretty significant hill to climb but otherwise mostly flat.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Yes
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

2008-06-02 5:09 AM

User image

Wallingford, PA
Subject: Black Bear Triathlon

2008-06-02 6:30 AM
in reply to: #1437482

Subject: ...
This user's post has been ignored.
2008-06-02 6:49 AM
in reply to: #1437482

Subject: RE: Black Bear Triathlon

Great job on a tough course for your first HIM!

Seems you learned a lot, adjusted when you needed like hydration, and had a great day. You looking out for your AG competitors makes me chuckle.

Port a potties hugh? And you worked so hard on the other way

Congrats on a fantastic HIM! 

2008-06-02 8:33 AM
in reply to: #1437482

Millersville, MD
Subject: RE: Black Bear Triathlon
Another first time 70.3er at black bear.  You have my respect for sure (I'm also insane - though wasn't at black bear this year).  Really great job out there.

Edited by JoshKaptur 2008-06-02 8:33 AM
2008-06-02 9:15 AM
in reply to: #1437482

Subject: RE: Black Bear Triathlon
Jenny - Congrats! That is one hilly hilly course.

As far as your comments:
Might be nice to start the half iron waves first and sprint waves second...
Wow. Wonder why they didn't do that.

Words to live by :-)

Good job!!
2008-06-02 10:20 AM
in reply to: #1437482

Not a Coach
Media, PA
Subject: RE: Black Bear Triathlon

Congrats!  You did great on a tough course, especially for your first half.  Your pacing startegy was smart and showed great discipline.

I have no idea why the sprint went off first either--mentioned the same thing to others before the race.  Sounds like a good suggestion to pass along to Larry.  Gets you off the hot run course a little earlier and lets me sleep an extra 30 minutes. 

2008-06-02 11:22 AM
in reply to: #1437482

Extreme Veteran
Columbia, South Carolina
Subject: RE: Black Bear Triathlon
Great job on your first half!  What a race to choose for that, too!  I give you all the credit in the world.  Not sure why the sprint went first, either - perhaps to get us (I did the sprint too) out of your way?  But yeah, that did make your run in the hotter part of the day.  Anyway, fantastic job pacing yourself and not going too hard on the bike.
2008-06-02 9:29 PM
in reply to: #1437482

Kauai, Hawaii
Subject: RE: Black Bear Triathlon
Congratulations on your first Half! That is quite an accomplishment!
2008-06-02 10:01 PM
in reply to: #1438414

Wenonah, NJ
Subject: RE: Black Bear Triathlon
Runnerg1rl7's got it...we think it's better to get the sprint out in front and off the course before the half catches up...that's 550 LESS bikes on the road during the half. It's also much easier to explain to volunteers and police directing athletes that the first wave is doing one course and the second wave will do somewhat different version.

Congrats to all who did it, half or is one tough course. I think a course like this reminds you of that feeling you had when you did your first tri...of waiting at the start not knowing if you were really up to the challenge....getting through the swim and thinking to yourself "ok, that's one down...being about halfway through the bike with your thighs burning, but still going on...coming off the bike and wondering if your legs had ANYTHING left...and getting to the last few miles where you thought to yourself, "holy sh**. I'm gonna do it".

Great job!!
2008-06-02 10:04 PM
in reply to: #1437482

Extreme Veteran
Sea Isle City, NJ
Subject: RE: Black Bear Triathlon
Great job on your first half! That was one tough course and quite an accomplishment. They all get easier from here...that's what I keep telling myself after yesterday!
2008-06-03 4:18 PM
in reply to: #1437482

Extreme Veteran
Horsham, PA
Subject: RE: Black Bear Triathlon

Congratulations, Jenny on your first HIM.  It sounds like it was very tough and you really did a terrific job!  Great race report!

Keep on running and training hard.....although you definitely deserve a break this week!!!

2008-06-04 3:27 PM
in reply to: #1437482

Extreme Veteran
Southeast, PA
Subject: RE: Black Bear Triathlon
Congrats on your first half. Solid pacing and strategy throughout. Nice job adjusting your nutrition on the fly like that!
2008-06-04 8:02 PM
in reply to: #1437482

Vista, CA
Subject: RE: Black Bear Triathlon
Congratulations, Jenny. I am so impressed with your training and dedication. WOW! Is a full IM in your plans as well?? :-)
2008-06-06 9:58 AM
in reply to: #1437482

Peoria, AZ (Near Lake Pleasant)
Subject: RE: Black Bear Triathlon
Now that the 1/2 is done - lets for full!!  Great Job!
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