5430 Long Course Triathlon

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5430 Long Course Triathlon - Triathlon1/2 Ironman


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Boulder, Colorado
United States
5430 Sports Corp.
88F / 31C
Overcast
 		Total Time = 5h 53m 46s
Overall Rank = 541/1000
Age Group = 40-44
Age Group Rank = 69/100
Pre-race routine:

Stayed in Boulder for the weekend. Up at 5am and got to transition at 5:30. Coffee, PB&J and a couple of gels before the race.
Event warmup:

Almost no WU. Swam about 5 min before the gun.
Swim
  • 43m 2s
  • 2112 yards
  • 02m 02s / 100 yards
Comments:

Average swim. No problems, felt good, but not fast. Similar time to Silverman (42:29) and faster than 70.3 Hawaii (45:13 - no wetsuit).
Transition 1
  • 01m 40s
Comments:

First time getting into my shoes on the bike. Went OK - need more practice.
Bike
  • 2h 48m 13s
  • 56 miles
  • 19.97 mile/hr
Comments:

Good bike for me at 20 mph avg. Had the Zipps and Aero Helmet. Played tag with a guy from D3 for about 20 miles then was able to get away on the 2nd lap once we hit St Vrain.
What would you do differently?:

Nothing
Transition 2
  • 02m 4s
Comments:

Rode with feet on top of shoes for first time.
What would you do differently?:

Nothing
Run
  • 2h 18m 49s
  • 13.1 miles
  • 10m 36s  min/mile
Comments:

This is where the lack of training hit me. The first lap was OK at just over an hour (9:30 pace). The second lap was a disaster - had to walk alot because of my knees. Probably lost a good 15 minutes.
What would you do differently?:

Where do I begin? Let's start with some basic training.
Post race
What limited your ability to perform faster:

Lack of consistent training - Work has dominated my summer

Event comments:

OK, this was a PR but by far the easiest course on all 3 segments. I should be able to really improve on this next year. Triathlon season is over for me - I need to get back to running. Denver Marathon in October.




Last updated: 2008-06-26 12:00 AM
Swimming
00:43:02 | 2112 yards | 02m 02s / 100yards
Age Group: 0/100
Overall: 599/1000
Performance: Average
Suit: QR Full
Course: Rectangular counter-clockwise course in Boulder Reservoir.
Start type: Wade Plus:
Water temp: 73F / 23C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:40
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike: Yes
Getting up to speed: Good
Biking
02:48:13 | 56 miles | 19.97 mile/hr
Age Group: 0/100
Overall: 480/1000
Performance: Good
Wind:
Course: 2 laps around the reservoir via US36, ST Vrain, 73rd Ave and the Diagonal.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:04
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:18:49 | 13.1 miles | 10m 36s  min/mile
Age Group: 0/100
Overall: 631/1000
Performance: Bad
Course: 2 laps around the reservoir mostly on dirt roads and trails.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Ok
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2008-08-17 3:38 PM

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