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5430 Long Course Triathlon - Triathlon1/2 Ironman

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Boulder, Colorado
United States
5430 Sports Corp.
70'sF / 0C
Total Time = 4h 40m 14s
Overall Rank = 77/1100
Age Group = 35-39
Age Group Rank = 11/137
Pre-race routine:

After last month at Lake Stevens 70.3 I decided I wanted to take a much more relaxed position towards racing. Before that race I was really uptight. I was following my taper to a tee. My diet was spot-on and my weight was pretty low. What that ended up doing was adding a lot of stress when I should have been relaxed. Before 5430 I really didn't taper. I had a light training week but the prior weekend I did a 72 mile ride and ran 16 the next day. I just thought well I gotta get the miles in and 5430 is just a "B" race anyways. No big deal. I kept my pre-race anxiety in check and it helped a lot. We headed up to Boulder the on Saturday. Picked up my race packet and had dinner at Pasta Jay's with JuliaPurr and ChrisP. Listening to her Iron stories is really inspiring. Great food and great company.
Event warmup:

None. Just some stretching and like I said focused on relaxing.
  • 39m 41s
  • 2112 yards
  • 01m 53s / 100 yards

Everyone is saying this course was long. God I hope so cuz that was the slowest pace I've swam in the previous 6 weeks. It was a rough start but with so many people in my wave I was anticipating an underwater boxing match at the start. Got cracked in the head pretty hard, but I stuck to my line and had what felt like a good swim. I swam all the way in until my hand hit the bottom, stood up, hit the lap button on my watch, noticed it said 38 something and thought "You gotta be kidding me 38 freaking minutes!".
What would you do differently?:

Not be a MOP swimmer. It may not happen this year, maybe not even next year. But eventually I will swim FOP!!!
Transition 1
  • 01m 3s

Transition was fine. Fairly quick in and out. No messing about.
What would you do differently?:

Move a little bit quicker
  • 2h 21m 14s
  • 56 miles
  • 23.79 mile/hr

The bike went well. I just kept saying "Race smart". I stuck to my wattage plan and every time I went above my pre-determined wattage I would slow down. I really wanted to run well off the bike. I think I could have gone another 5-10 watts harder and had the same run result. I felt great on the bike the whole time. I hit the 24 mile mark right at the hour so I made more of an effort to take in the calories I needed. Managed to get about 600 calories in on the bike and that worked out perfect.
What would you do differently?:

Push a little harder. My heart rate was pretty low. I should have averaged 3-5 bpm more.
Transition 2
  • 01m 11s

Kinda slow here. Not sure why. I felt like I was moving quick.
What would you do differently?:

Definitely should have went faster. I didn't feel like I was lollygagging.
  • 1h 37m 6s
  • 13.1 miles
  • 07m 25s  min/mile

I feel like this is where it all came together. I told myself to keep my HR around the mid 150's for the first loop and depending on how I felt drill the second. So my HR was right at 155 average and pushing about 7:35 mile pace for the first loop. Heading into the second I took a Roctane and just pushed as hard as my legs would let me go, which put me at about 165 hr and 7:15 mile pace. I think I could've turned it up a little earlier and been under 4:40:00 but I'm happy with the time.
What would you do differently?:

Nothing I ran smart and to my ability.
Post race
Warm down:

Sat down and immediately took my shoes off. I ran without socks and it showed. My feet were pretty beat up.

What limited your ability to perform faster:

I think experience is still a limiter for me. Another year or two and I'll be ready to motor on this course.

Event comments:

I'll get this out first. I'm freaking super happy with my PR. Almost 20 minutes faster than I've ever gone for this distance. I feel like my swim and run are starting to come around, but I've still got a ways to go. This race has got me super amped for Ironman Arizona. I've had my mid-season break and I feel mentally ready to start logging the big mileage.

Last updated: 2008-05-22 12:00 AM
00:39:41 | 2112 yards | 01m 53s / 100yards
Age Group: 64/137
Overall: 418/1100
Performance: Below average
Avg HR 151
Suit: DeSoto Sleeveless 2-piece speed
Course: Rectangle with lots of huge buoys.
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
Time: 01:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
02:21:14 | 56 miles | 23.79 mile/hr
Age Group: 7/137
Overall: 53/1100
Performance: Good
Avg HR 152
Wind: Little
Course: Fast rolling 2 lap course around Boulder Reservoir.
Road: Smooth Dry Cadence: 86
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:11
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:37:06 | 13.1 miles | 07m 25s  min/mile
Age Group: 12/137
Overall: 88/1100
Performance: Good
Avg HR 160
Course: Slighty rolling 2 lap dirt course around the Rez.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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

2008-08-11 9:36 PM

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Colorado Springs
Subject: 5430 Long Course Triathlon

2008-08-11 10:01 PM
in reply to: #1596071

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Broomfield, Colorado
Subject: RE: 5430 Long Course Triathlon
20 minute PR!!!  That is awesome!  Congrats on a great race!
2008-08-11 11:50 PM
in reply to: #1596071

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Denver, CO
Subject: RE: 5430 Long Course Triathlon
Way to race smart and then totally close it out with a great run...very inspiring!
2008-08-12 6:41 PM
in reply to: #1596071

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Parker, CO
Subject: RE: 5430 Long Course Triathlon
you PR'd big on this race.  Very solid race...great job!
2008-08-12 6:50 PM
in reply to: #1596071

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Official BT Coach
Englewood, CO
Subject: RE: 5430 Long Course Triathlon
Just stellar!  Way to nail it!  Racing smart is the way to go on long course!  When I saw you at the out and back I was pretty happy too!  I didn't think I would catch you however.  Awesome run!
2008-08-12 8:19 PM
in reply to: #1596071

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Breckenridge, CO
Subject: RE: 5430 Long Course Triathlon
Awesome 20 minute PR ! Thanks for the nutrition advice. I need it. Hopefully, I'll try it out on some long hot Denver bricks before my next HIM.

2008-08-12 10:22 PM
in reply to: #1596071

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Westminster, CO
Subject: RE: 5430 Long Course Triathlon
awesome race and awesome PR!  good luck at IMAZ - you're going to crush it!
2008-08-13 2:58 PM
in reply to: #1596071

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Subject: RE: 5430 Long Course Triathlon
great job with the PR and nice run to finish strong. keep training hard and smart and you will net the same result in AZ.
2008-08-13 3:31 PM
in reply to: #1596071

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Fort Collins, CO
Subject: RE: 5430 Long Course Triathlon
Well done on the PR, good luck in Arizona
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