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5430 Long Course Triathlon - Triathlon1/2 Ironman

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Boulder, Colorado
United States
5430 Sports Corp.
Total Time = 5h 38m 58s
Overall Rank = 428/1100
Age Group = MCLYDES
Age Group Rank = 9/31
Pre-race routine:

woke up at 3:30, ate a bagel and had some OJ and coffee

Event warmup:


  • 35m 1s
  • 2112 yards
  • 01m 40s / 100 yards

The swim felt effortless. I swam pretty much on course the whole way. My plan was to go easy and try to stay on course. I took long slow strokes, but made each one count. I felt like I was in Zone 1 for my heart rate.
What would you do differently?:

Transition 1
  • 01m 29s
  • 2h 42m 39s
  • 56 miles
  • 20.66 mile/hr

Not much I could do about the flat. I took a bit longer than I wanted to change the tire, but there wasn't much room on the side of the road, and it took a while to find the metal sliver that caused the flat.
What would you do differently?:

Bring more than just one spare tube
Transition 2
  • 01m 51s
  • 2h 18m
  • 13.1 miles
  • 10m 32s  min/mile

The first loop I was just under 10 minute miles and felt pretty good. However on the second loop I just started to cramp up. I could tell I had lost a lot of salt and was in for a
What would you do differently?:

not have forgotten my salt tablets.
Post race
What limited your ability to perform faster:

the run. I'm definitely improving. Last year I did the run in 2:32:50, this year it was in 2:18:00.
I had a hard time shaking the flat tire out of my head. I kept making excuses not to push harder during the run.

Last updated: 2008-01-03 12:00 AM
00:35:01 | 2112 yards | 01m 40s / 100yards
Age Group: 2/31
Overall: 178/1100
Performance: Good
The swim seemed longer than 1.2miles
Suit: wetsuit
Start type: Run Plus: Waves
Water temp: 74F / 23C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 01:29
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
02:42:39 | 56 miles | 20.66 mile/hr
Age Group: 6/31
Overall: 360/1100
Performance: Good
The swim plan paid off and I was able to go out fairly strong. I averaged 22.3 on the first lap. However 2 miles into the second lap I had a FLAT! My bike computer read 2:36:12 and 57 miles so I figure that put me at 21.9 mph. the last 2 miles I stood up out of the aero position, taking in deep breathes to try and prevent any diaphragm pain during the run. This worked.
Wind: Little
Course: 2 loops
Road: Rough Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks: Just right
Time: 01:51
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:18:00 | 13.1 miles | 10m 32s  min/mile
Age Group: 0/31
Overall: 619/1100
Performance: Average
two loop around the reservoir
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Mental exertion [1-5] 2
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2008-08-10 9:34 PM

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Parker, CO
Subject: 5430 Long Course Triathlon

2008-08-11 9:59 AM
in reply to: #1593349

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Denver, CO
Subject: RE: 5430 Long Course Triathlon
Great job! It sounds like you had a good race plan.
2008-08-11 11:14 AM
in reply to: #1593349

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Broomfield, Colorado
Subject: RE: 5430 Long Course Triathlon
that's a heck of a bike split, even with the flat!  Congrats on your race!
2008-08-12 2:46 PM
in reply to: #1593349

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Official BT Coach
Englewood, CO
Gold member
Subject: RE: 5430 Long Course Triathlon
That sucks about the flat!  Great swim and nice improvment on the run.  I must have missed you at the end.  Well Done!  That's a pretty damn good bike split with a flat.
2008-08-12 10:17 PM
in reply to: #1593349

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Westminster, CO
Subject: RE: 5430 Long Course Triathlon
great race!  way to overcome the flat and very nice improvement on the run!  well done!
2008-08-13 9:24 AM
in reply to: #1593349

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Breckenridge, CO
Subject: RE: 5430 Long Course Triathlon
Good race. Only six minutes to fix the flat. Nice.

2008-08-13 9:28 AM
in reply to: #1593349

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Conifer, Colorado
Subject: RE: 5430 Long Course Triathlon
Congrats on the run improvement! It was cool seeing you out there! Nice work!!
2008-08-15 11:43 AM
in reply to: #1593349

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Fort Collins, CO
Subject: RE: 5430 Long Course Triathlon
Well done on the bike despite the flat.  For an easyish swim that was a great time.  Congrats on finishing the run faster than last year!
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