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General Smallwood Triathlon-International - TriathlonOlympic

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Indian head, Maryland
United States
85F / 29C
Total Time = 2h 58m 39s
Overall Rank = 121/160
Age Group =
Age Group Rank = 0/
Pre-race routine:

Woke up at 4:45am, ate a peanut butter and banana sandwich, and was out the door by 5:30.
Event warmup:

Some stretching, probably should have done a light run or bike but figured I was fine.
  • 24m 10s
  • 1640 yards
  • 01m 28s / 100 yards

Some guy decided he was going to round the buoy doing the breast stroke with 15 people right behind him. I tried to take him on the inside but tangled myself in the buoy rope and ended up kicking some guy in the chest, whoops. Stopped and said sorry.
What would you do differently?:

Slow down. My chest got tight about 3/4th's of the way through which for me a strong indicator that I'm pushing too hard. I could see the boat launch so decided against throttling back.
Transition 1
  • 04m 7s

My chest was still tight so I jogged easily up to the transition.
What would you do differently?:

Practice with shoes on bike already so I can out faster.
  • 1h 19m 39s
  • 24.85 miles
  • 18.72 mile/hr

For some reason I couldn't get comfortable in the saddle. I spent much of the time trying to keep my cadence up and not trying to mash so much, especially on the climbs. Body glide didn't help.
What would you do differently?:

Train more, I felt uncomfortable in the final 5 miles and my calves began to cramp.
Transition 2
  • 01m 59s

Transition was fine, should have probably had my race belt buckled beforehand because I ended up putting it on upside down. Lost about 10 secs there.
  • 1h 08m 44s
  • 6.21 miles
  • 11m 04s  min/mile

This is what I call "misery." Legs felt extremely sluggish coming off the bike, had to walk within the first mile. My butt was bothering me as well, which didn't help things. Thought the body glide would have helped alleviate any trouble with that, but I don't train in my tri-suit, only my padded bike shorts. Spent the entire run going from aid-station to aid-station hoping that more water would help. I was taking in all of the water that I could get my hands on, but nothing seemed to help. Sun was blistering and I could tell I was overheating extremely bad. Walk/run was all I could do just to get through it. All I could think about was crossing that finish line and getting in the air-conditioning. Luckily the final mile was in the shade on trail, so I was able to jog a little bit longer, but not by much. My skin was turning very pale and I could feel heat exhaustion kicking in. Crossed the finish line with arms raised, but felt close to collapsing. They had a sprinkler tent afterwords that I spent 5-10 minutes under just to try to cool myself down. I couldn't even stay for the food, I just wanted to get in the air-conditioning in my car. Car ride home I became nauseous and had extreme bouts of leg and calf cramps. When I got home I looked up heat exhaustion and I exhibited every symptom. Spent the rest of the day on the couch eating salty foods and drinking lots of gatorade / G2 / vitamin water and sleeping.
What would you do differently?:

Try to acclimate myself better to the extreme heat and humidity. I may not do another summer triathlon because I'm not sure my body can handle it.
Post race
What limited your ability to perform faster:

Heat and lack of fluids.

Event comments:

Setup Events did a very good job with this race, very well organized and run, kept everyone informed on where to go and what to do.

Last updated: 2008-04-21 12:00 AM
00:24:10 | 1640 yards | 01m 28s / 100yards
Age Group: 0/
Overall: 11/160
Performance: Good
Suit: No
Course: Course was 2 laps around 3 buoys in a triangle then back out the boat launch. Boat launch was slippery so we had to walk very carefully. Had a 1/4 mile run up to transition.
Start type: Deep Water Plus: Waves
Water temp: 85F / 29C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Good Navigation: Good
Rounding: Below average
Time: 04:07
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
01:19:39 | 24.85 miles | 18.72 mile/hr
Age Group: 0/
Overall: 121/160
Performance: Below average
Wind: Little
Course: Course was hillier than expected. I looked at the elevation chart beforehand and it didn't look like there were too many steep climbs, but I was wrong.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
Time: 01:59
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
01:08:44 | 06.21 miles | 11m 04s  min/mile
Age Group: 0/
Overall: 142/160
Performance: Bad
Course: Long slow rolling hills.
Keeping cool Bad Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 2
Good race? Ok
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2008-06-30 8:12 AM

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Extreme Veteran
Subject: General Smallwood Triathlon-International

2008-06-30 8:41 AM
in reply to: #1498293

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Reston, VA
Subject: RE: General Smallwood Triathlon-International
Sounds like you and I had the same type of day yesterday. That was a tough run at the end.

Good job!
2008-06-30 8:44 AM
in reply to: #1498293

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Columbia, MD
Subject: RE: General Smallwood Triathlon-International
Wow, sounds like you had a rough time out there yesterday.  I didn't think it was all that hot, but I'm glad you took care of yourself.  Regarding the bike course, the elevation profile on Setup Event's website is totally wrong.  I mapped it myself beforehand and the total elevation is double what they show.  Very misleading.  Otherwise, I agree it was a well-run race.  Hope you're feeling better today.
2008-06-30 8:50 AM
in reply to: #1498293

Subject: RE: General Smallwood Triathlon-International
Great job yesterday! I was volunteering at the finish chute and it seemed as though the heat took its toll on quite a few people - everyone was soaking with sweat and several folks looked pretty pale. Way to hang in there! It was fun to watch!
2008-06-30 9:14 AM
in reply to: #1498293

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Extreme Veteran
Subject: RE: General Smallwood Triathlon-International

Thanks for all of the support, it was my first Olympic distance, so I wasn't sure what to expect.  By about 3pm I was back to normal, just really tired.  Got about 10 hours of sleep last night and I feel close to 100% today except for a little bit of soreness.  I have a feeling that my lack of performance in the run was more attributed to lack of preparation more than anything.  My training has taken a backseat over the last 3-4 weeks because of a new job, so unfortunately I haven't been able to train as much as I would have liked.

 One other comment is my nutrition plan wasn't exactly stellar either.  I put a couple hammer gels in my bento box, endurolites, a bottle of heed and a bottle of water on the bike, and I only took in half of one gel and no endurolites.  Had about half the bottle of heed left and 1/3rd of the bottle of water (mostly because I was worried about being bloated for the run).  Bad decision on my part because that could have helped me during my final miles.

All in all, important lessons were learned.

2008-06-30 1:33 PM
in reply to: #1498293

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Apex, north carolina
Subject: RE: General Smallwood Triathlon-International

sorry to hear about the heat stroke.  Awesome job on the swim.  I know what it was like.

signed:  The Seaweed Monster

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