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Whirlpool Steelhead 70.3 Triathlon - DuathlonOther

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Benton Harbor, Michigan
United States
CAPRI Events
77F / 25C
Total Time = 4h 39m 17s
Overall Rank = 412/1890
Age Group = M35-39
Age Group Rank = 63/257
Pre-race routine:

Rice crispies w/skim milk, plain bagel, banana, Powerade
Event warmup:

Some light walking
  • 16m 21s
  • 2.1 miles
  • 07m 47s  min/mile

Uneventful. Kept planned pace in spite of many people taking off. I was planning on a long, successful day.

I finished BOP for the first run. Do people generally go all out for the first run of a Du? Was I too conservative? I could have gone under 14 minutes here, but had 54 miles of riding and 13 miles of running ahead of me.
What would you do differently?:

Transition 1
  • 01m 33s

68/257 in M35-39

Long run from rack to transition exit in bike shoes. If I get tri shoes, I'll fasten them on the bike. Just not worth the risk with road shoes (strap opens toward drivetrain).
What would you do differently?:

  • 2h 31m 3s
  • 54 miles
  • 21.45 mile/hr

I raced really well, crushing the bike (21.4 mph vs. 19.4mph in 2007). I raced harder but still smart. I just focused on cadence (aiming for 95-105) and HR, keeping under 150. My bike avg HR was 147 this year accumulating good stretches of Z4 (150+) while passing the packs or going up the longer hills but never going anaerobic (160+).

I did my best to race clean. Being in the 15th wave, this was a challenge. I channelled my slight frustration to pass the packs. HR got a little high, but I just kept cruising. HR settled and I was able to pour it on more in the 2nd half. My HR had dropped to 131 by the end, as I backed off and spun the last 10 minutes, keeping cadence ~100rpm to prepare for a solid run.
What would you do differently?:

Transition 2
  • 02m 5s

shorts got caught on seat as dismounting; ended up face-planting onto my bike...

flustered a bit going to rack, I paused to make sure I had everything before leaving to run
What would you do differently?:

not be such a clutz
  • 1h 48m 16s
  • 13.1 miles
  • 08m 16s  min/mile

My run HR was 156 vs. 151 bpm in 2007. I stayed pretty much even pace/effort throughout, staying squarely in Z3 the whole race. I tried to find that 2nd gear and was only able to eek out a slight negative split in the 2nd half of the run.

I walked all but the last aid station to get fluids and nutrition (alternate Gu+water and Enduralyte+water) at every opportunity. I put ice down my back at every chance too

dis time pace AHR End HR
1 8:45 8:45 155 160 Hill 1
1 8:22 8:22 155 155
1 8:15 8:15 154 157
1 8:14 8:14 157 157
1 8:18 8:18 157 157
1 8:38 8:38 156 160 Hill 2a
1 8:14 8:14 156 156
1 8:12 8:12 156 156
1 8:19 8:19 156 158
1 8:03 8:03 157 160
1 8:25 8:25 158 160 Hill 2b
1 8:01 8:01 157 157
1.1 8:29 7:43 160 157

13.1 1:48:15 8:15 156
What would you do differently?:

Push harder as I'm learning what it feels like to "race."
Post race
Event comments:

Organizers did a great job dealing with the chaos. They managed to get everyone to the run start after the swim was scratched. They also had to deal with tons of road construction to put together a nice bike course. The run course was well supported too. I agree with many others that this event is getting crowded.

The venue should get better as there is major development going on (new golf course, resort, trails, parking) occuring over the next couple of years.

Last updated: 2008-04-03 12:00 AM
00:16:21 | 02.1 miles | 07m 47s  min/mile
Age Group: 164/257
Overall: 1059/1890
Performance: Average
AHR 156bpm
Course: Out, up a hill back then beach finish
Keeping cool Good Drinking Just right
Time: 01:33
Overall: Average
Run with bike? Average
Jump on bike? Average
Getting up to speed and into shoes: Average
02:31:03 | 54 miles | 21.45 mile/hr
Age Group: 83/257
Overall: 487/1890
Performance: Good
AHR of 147 (lower in 2nd half)
Wind: Some
Road: Rough Dry Cadence: 97
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 02:05
Overall: Bad
Riding w/ feet on shoes
Jumping off bike Bad
Running with bike Average
Racking bike Below average
Shoe and helmet removal Good
01:48:16 | 13.1 miles | 08m 16s  min/mile
Age Group: 58/257
Overall: 396/1890
Performance: Average
AHR of 156
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2008-08-12 11:40 PM

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Subject: Whirlpool Steelhead 70.3 Triathlon

2008-08-13 8:56 AM
in reply to: #1599395

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Wisconsin near the Twin Cities metro
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Solid AG placing - nice job!   Nice meeting you at Steelhead and thanks for the course tour as well!
2008-08-13 2:24 PM
in reply to: #1599395

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Boston, MA
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Congrats on a great race and it was nice meeting you
2008-08-14 7:34 AM
in reply to: #1599395

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Ann Arbor, MI
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
It was great to meet you! Congrats on a very well run race. It's fun to make the transition from 'surviving' to 'racing' and it definitely takes some practice to fine tune how hard to push it, especially at the longer distance. Goodluck and I look forward to seeing you get even faster!
2008-08-14 7:54 AM
in reply to: #1599395

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West Chester, Ohio
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Solid race, great job pulling together after a face plant like that too!
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