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5430 Long Course Triathlon - Triathlon1/2 Ironman

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Boulder, Colorado
United States
5430 Sports Corp.
83F / 28C
Total Time = 5h 04m 43s
Overall Rank = 188/1000
Age Group = M35-39
Age Group Rank = 29/143
Pre-race routine:

Spent the night in Boulder, but still felt unprepared both physically and mentally when I got to the race. Pre race nutrition was good, haven't really changed that over the last few races.
Event warmup:

Ran for a short time then did some stretching
  • 42m 16s
  • 2112 yards
  • 02m / 100 yards

Considering I've only swam 3 times since CDA, I thought I had a good swim. My navigation was pretty good, I was able to draft a bit, and felt pretty strong. I was hoping to hit last year's time of 38 min, so I was disappointed when I saw my watch as I was getting out of the water.
What would you do differently?:

Not take a month off of swimming.
Transition 1
  • 01m 37s

I felt slower than this. So this was a good transition. Took almost 30 sec off of last year.
  • 2h 29m 9s
  • 56 miles
  • 22.53 mile/hr

Felt strong throughout except for the last few hills on the second lap. I also coasted on a few of the downhills the second time around. Still, I didn't lose too much bike fitness since my last race. I shaved over 3 minutes off of last year.
Transition 2
  • 00m 54s

I got out of my shoes when the course turned north off of Jay heading back into the Res. Last year I waited until the turn into the res, and I almost didn't have enough time. Shaved 30 sec off of last year.
  • 1h 50m 49s
  • 13.1 miles
  • 08m 28s  min/mile

I am bummed about my time. I want to be able to run faster than this. The first lap felt good. I still took a minute off of my time from last year.
Post race

Last updated: 2008-06-08 12:00 AM
00:42:16 | 2112 yards | 02m / 100yards
Age Group: 0/143
Overall: 556/1000
Performance: Good
Suit: QR Sleeveless
Course: Down and back. Seems like they changed the course slightly ????? but everyone says it was long, so I'm going with it.
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 01:37
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:29:09 | 56 miles | 22.53 mile/hr
Age Group: 0/143
Overall: 141/1000
Performance: Good
Wind: Little
Course: 2 laps
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 00:54
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:50:49 | 13.1 miles | 08m 28s  min/mile
Age Group: 0/143
Overall: 222/1000
Performance: Average
Course: 2 laps around the res.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Mental exertion [1-5] 1
Physical exertion [1-5] 3
Good race? Yes
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2008-08-11 8:39 PM

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Highlands Ranch, CO
Subject: 5430 Long Course Triathlon

2008-08-11 9:01 PM
in reply to: #1595964

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Broomfield, Colorado
Subject: RE: 5430 Long Course Triathlon

How can two people with zero motivation PR?  I have no idea.  It's kinda funny! 

Nice race even if you aren't happy with it.  You showed up and did well!  The 8 hour race will be much more fun

2008-08-11 11:55 PM
in reply to: #1595964

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Denver, CO
Subject: RE: 5430 Long Course Triathlon
Nice job! Making improvements over last year despite not feeling super motivated is still noteworthy. Congrats...
2008-08-12 3:26 PM
in reply to: #1595964

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Subject: RE: 5430 Long Course Triathlon

I would say that considering all the litte negatives you mentioned... no motivation, not swimming a lot lately, etc.....  you totally rocked!!!  Just imagine what you could do to that course on an A day!!!

Think of this.... get your swim back, continue the biking, and work on your run (though I'm not sure THAT's your sticking point) and imagine how awesome you'll be able to smoke everyone at 6K ft below in April

2008-08-12 6:29 PM
in reply to: #1595964

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Parker, CO
Subject: RE: 5430 Long Course Triathlon
 You had a great race though in spite of your lack of motivation.  Faster then last year and solid times all around.  Great job!
2008-08-12 10:25 PM
in reply to: #1595964

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Westminster, CO
Subject: RE: 5430 Long Course Triathlon

well done!  way to get out there and race and put up an impressive performance considering your post-IM challenges.  Good luck with the rest of your season.

I must have just missed you in the beer tent......

2008-08-13 9:43 AM
in reply to: #1595964

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Official BT Coach
Englewood, CO
Subject: RE: 5430 Long Course Triathlon
Great job Scott!  It is hard to stay motivated after a big IM only a few weeks ago.  Your legs are still fatigued from that so don't sweat it!  Looks like great race execution to me!  GOod seeing you again.
2008-08-13 9:48 AM
in reply to: #1595964

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Breckenridge, CO
Subject: RE: 5430 Long Course Triathlon
Nice improvement over last year even with no swim training and a long swim course and coming off an IM.
2008-08-13 12:19 PM
in reply to: #1595964

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Conifer, Colorado
Subject: RE: 5430 Long Course Triathlon
Nice race... the swim was looong, your bike was awesome and your run needs a little work. You could have, should have dipped under 5. Next time!
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