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St. Anthony's Triathlon - TriathlonOlympic

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St. Petersburg, Florida
United States
St. Anthony's Triathlon
85F / 29C
Total Time = 2h 27m 7s
Overall Rank = 2626/
Age Group = 40-49 Athena
Age Group Rank = 5/30
Pre-race routine:

Woke up at 4:30am, grabbed my transition stuff and headed to race site. Wind was blowing with gusts up to 25 mph and made me wonder about the swim as it was pretty wavy the day before. Waves tend to get worse as the sun comes up. I arrived at 5:15 bump into Sue 'socks' to hear them announcing that they would have an important announcement at 5:30 or 5:45. I set up my transition area, Sue pumped up my tires, added Gatorade to aerobottle, nuuns bottle to downtube, and turned on my Garmin and put it with my run stuff in my hat.

They announced that the swim was canceled for AGer as they were looking out for safety of everyone and kayaks couldn't get out in the water safely and buoys were not staying put.

Race plan was to increase pace and effort through each event.
Event warmup:

With the change to bike/run, waited in the park near registration and watched other racers..saw pros start and finish on the bike; then headed over to area that I'd be starting the race from...took a gel and got in line with first women's wave.
  • 00m
  • 1640 yards
  • / 100 yards

Transition 1
  • 01m 52s

The rack was set up with lowest numbers up front and all those women got to start in front of me. As I ran down my row, I passed probably 50 Athena and 60+ women all bent over putting on their bike shoes or backing their bike out of their spot. It made it hard to get around them and many places plus it was wicked funny..would have made a priceless picture.

Out on the street did my cross mount and was off..shaved a few seconds off old manner of stopping swinging leg over, clipping in and pushing off.
What would you do differently?:

Did the best I could given the situation.
  • 1h 16m 24s
  • 24.85 miles
  • 19.52 mile/hr

Race plan was to after 8 miles increase power a bit, then again after 16 miles and then with 3-4 minutes left ease up a bit to get ready for transitioning to run.

The start on the cobblestones is always fun as many are quite timid so I start passing folks right away, make the corner to the park see my family and Sue's parents wave then settle in to execute my race.

It was interesting as I was with all the folks in my wave so I could see my competitors more than in a regular tri. I was passing many with some passing me I concentrated on doing my own race and not be tempted to pick up the pace after being passed. It was quite windy on the course, so I found what some have called legal drafting helpful....riding behind someone until you get to the point you pass them within the time limit.

I loved this...flat course, easy to stay aero whole ride just keep picking off folks again and again. There was a never ending source of more to pass. I did do much more thinking, analyzing while racing than normal. If I was passed be sure it didn't effect my pacing. I found quite a few women I passed tried to pass me again quickly. I let them go remembering to follow my race plan but I did hope I'd see them again and most I did and each time it confirmed to me I was pacing well.

After maybe 5 miles I started passing the older men as the 60+ wave was before ours. I enjoyed passing so many men.

I was able to do pass while going around 90 degree turns as many are very timid and honestly don't know how to corner well at all...but I had to be cautious as I didn't know what line they'd take and if they'd hold their line.

Back half of the course it was challenging at times with headwind. I was with someone riding almost exactly my pace who had yellow shoes and was 31, I'd pass her, then a short time later she'd pass me back. Behind her 3 bike lengths power felt to easy, but pulling out and passing her took a lot more power due to lack of draft and full effect of the wind. We must have passed each other more than 10 was like a rotating paceline. Later in the ride I was thinking I was graduating from HS the year she was born.

Looking at my power file I didn't increase power but was pretty even whole race. 2 years ago I did this and my power second half was 15 watts lower than first half NP of 170 vs. 2nd half of 155. I was pleased that my power was up compared to last time I did the race even though my time was just under 2 minutes slower. The wind played into my being slower.

On the bike I did much more passing of older men and women than passed me and wish that was the case on the run but no.

Entire workout (161 watts):
Duration: 1:18:24 (1:18:35)
Work: 754 kJ
TSS: 127.3 (intensity factor 0.99)
Norm Power: 168
VI: 1.04
Pw:HR: 3.36%
Pa:HR: 2.8%
Distance: 24.993 mi

I'm thinking my FTP is not right as I shouldn't be able to do an Oly tri at my FTP or 99% of it.

I was pleased with my power numbers as I have been doing mostly zone 2 IM pace work and have felt my high end power was gone...this showed me that isn't the case. I was able to lower my cadence and keep my HR down. I felt mentally right on during the ride, enjoying myself, but checking my power meter to make sure I was in the cadence range and power ranges I was supposed to be. Checked my average power after 8 and 16 mile to see that yes it was going up.
What would you do differently?:

I was pleased with my ride..could work on getting VI closer to 1.0...headwinds and having to pass effected this.
Transition 2
  • 02m 32s

Opted not to take feet out of shoes and do cross dismount due to two things, having cobblestones right before dismount and secondly my legs felt like they might cramp and I didn't want to find out the hard way.

Ran into transition and my rack was mostly empty and I couldn't find my spot..I was pissed. The name/number stickers had fallen off and the other side of the rack numbers were not at all connected with mine. I must have wasted 30" looking for my spot...I hate having this happen. I hadn't gone far enough and one bike was blocking my spot.

Switching to running shoes went okay.
What would you do differently?:

Be more alert at to spot and handle the initial I can't find my T2 place better.

I was about 40" slower than 2 years ago but then had a much better transition spot.
  • 1h 06m 20s
  • 6.21 miles
  • 10m 41s  min/mile

Run it was hot and humid by the time I got out there. I had a hamstring cramp 2-3' out from T2 but it went away. I tried to execute the plan my coach gave me which to run moderate hard until 4 miles left then go zone 4/5. I felt like I was working harder after first 2 miles, but my pace didn't pick up at all. The good was after about 1.5 miles I no longer felt hot and uncomfortable but in a good place effort wise. After the cramp I decided to take in Gatorade at next few aid stations to see if my sodium would help. I was carrying water bottle with nuuns which has a good bit of sodium in it as well but didn't have any Lava Salts. In my 5th mile I got another bad cramp due to changing my run stride to try to deal with silly issue. It was much worse than first so I slowed way down to stretch it then walk until I could run again and it again went away. About .2 mile from finish I saw someone I was competing against I was able to dig a little deeper and pass her. Turns out I placed 5th out of 30 and beat 3-4 women by less than a minute.

All those folks I passed on the bike, ran passed me like I was standing still. I think with a regular tri I'm farther back after the swim and bike than I was today so I had many strong runners behind me. I was being passed by women in their 60s and it felt like all the men I passed on the bike. If only I was a stronger, faster runner or more balanced would be more fun to finish.

I worked hard at doing my own thing and in time being passed didn't bother me as much. I may have passed 10 people and was passed by hundreds.

1 10m 29s 1.00 miles 10m 29s /mile
2 10m 55s 1.00 miles 10m 55s /mile
3 10m 52s 1.00 miles 10m 52s /mile
4 10m 50s 1.00 miles 10m 50s /mile
5 10m 59s 1.00 miles 10m 59s /mile
6 10m 41s 1.00 miles 10m 41s /mile
7 01m 38s 0.17 miles 09m 26s /mile
What would you do differently?:

I did the best I could with what I had today...I wish I could morph into a better runner. I have felt I'm making progress running this year. I do think I felt better towards the end than I have in the past and I did tie my PB time for Oly tri with it being early season, hot & humid all is good. This was 45 seconds/mile slower than my last 10K..I'd like to close that gap. I don't think I went to hard on the bike, but I'll see what my coach thinks. No I had a solid bike and strength will come with longer runs before IM.

It may be I'm not able to push myself to that uncomfortable place as well running as cycling.
Post race
Warm down:

Collected towel, medal, water, and just kept walking to cool down and hopefully avoid the bad leg cramps I had after this race in '07. Found Kevin easily shared about the race, stretched and tried to eat what I could.

It was a great weekend with my long time sherpa changing from Sherpa to Triathlete..go Kevin! Plus Emily raced and seems to have the tri bug back. My girls enjoyed the race and the area.

Any race I take home hardware and place in top sixth I'm a happy women.

What limited your ability to perform faster:

If I could only run as well as I can ride, I'd be much more well rounded triathlete. I did the best I can and I am happy with that. The bike was terrific and fun course.

5 2626 2913 Kathy Graves 48 North Attleboro MA 2:27:07 1:52 5 1:16:24 19.5 2:32 10 1:06:20 10:41

Event comments:

Being a big race makes some aspects of the race more challenging, but they do the best they can to make things run well. I do not like that women always start at the end as it makes our run about 15 degrees hotter than if we started 1.5 hours earlier.

This year the RD had a very difficult decision to make with the swim. I respect his decision to protect the athlete from potential harm. It is hard to predict the weather and waves. In '06 pros started with water like glass and they had to rescue 80 age groupers as the wind picked up a lot over 3 hours of folks starting.

I'd do the race again as the location is great, works some years with family vacation plans, but it is hard as a Northern athlete to get much ows or outdoor warm training in to do our best the end of April.

Profile Album

Last updated: 2008-12-01 12:00 AM
00:00:00 | 1640 yards | / 100yards
Age Group: 0/30
Overall: 0/
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:52
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
01:16:24 | 24.85 miles | 19.52 mile/hr
Age Group: 5/30
Overall: 0/
Performance: Good
See below avg HR 148, max 157
Wind: Strong with gusts
Course: Urban tri with about 24 90 degree turns
Road: Smooth Dry Cadence: 87
Turns: Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
Time: 02:32
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Below average
Shoe and helmet removal Good
01:06:20 | 06.21 miles | 10m 41s  min/mile
Age Group: 10/30
Overall: 0/
Performance: Average
see below
Course: Along bay much in the Sun in residential neighborhoods.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2009-04-28 8:41 PM

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Subject: St. Anthony's Triathlon

2009-04-28 10:17 PM
in reply to: #2117130

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New York, NY
Subject: RE: St. Anthony's Triathlon
Good job!!! and yeah all your bike and cross experience must really come in handy...exactly what is a cross mount/dismount? this I will have to learn.....

Look how cute you look in your ironman gear!

congrats on 5th place!!!!
2009-04-28 10:37 PM
in reply to: #2117130

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Subject: RE: St. Anthony's Triathlon

You look so amazing on the bike Kathy!!!

Way to go sticking with the plan and through the cramps on the run... you have such mental strength and common sense when racing! I really admire that

Love the IM gear!!!

2009-04-29 12:18 AM
in reply to: #2117130

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San Diego, CA
Subject: RE: St. Anthony's Triathlon
Nice job Kathy!! Way to tough it out in rought conditions and with cramping too. Great pictures!
2009-04-29 2:48 AM
in reply to: #2117130

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Subject: RE: St. Anthony's Triathlon
WOOHOO! Good going!

I've got roughly the same issue, MOP swim, front of MOP for the bike and everyone I passed in the first two passes me on the run.

Sounds like you ran your own race and beat the snot out of that wind. That's a great thing
2009-04-29 7:47 AM
in reply to: #2117130

Subject: RE: St. Anthony's Triathlon

Kathy, I always love your race pics- you are so photgenic, it's ridiculous! Always have a big smile on your face...

What a weird St. A's race - but you made the best of it. Glad you and the family had a nice vacation and glad you made it home safely!

2009-04-29 8:44 AM
in reply to: #2117130

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Hingham, Ma
Subject: RE: St. Anthony's Triathlon

Nice job Mrs. G.  I am glad you enjoyed yourself and adapted to the new race.  Way to make it into a family triathlon weekend.

2009-04-29 9:47 AM
in reply to: #2117130

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Lawrenceville, GA
Subject: RE: St. Anthony's Triathlon

Congrats on your race. Boy, you do think a lot on the bike - I guess it helps distract from the pain!  Nice AG finish, too - especially in such a competitive race.

2009-04-29 10:47 AM
in reply to: #2117130

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Subject: RE: St. Anthony's Triathlon
Great job out there!!!  LOVE the pics!!!!!
2009-04-29 11:24 AM
in reply to: #2117130

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West Chester, Ohio
Subject: RE: St. Anthony's Triathlon

Great job, Kathy! I know you weren't too bummed about canceling the swim in those conditions

Great hardware and starting a family tradition too!

2009-04-29 1:26 PM
in reply to: #2117130

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Extreme Veteran
Waterboro, Maine
Subject: RE: St. Anthony's Triathlon

Great job.  Your husband does take flattering pictures.  Look at your arm muscles!  Everyone is weak at one event, it just sucks that it is the last event.  Your run is so much improved - be proud of that!

2009-04-29 1:37 PM
in reply to: #2117130

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Subject: RE: St. Anthony's Triathlon
Nice work, Kathy!
2009-04-29 2:49 PM
in reply to: #2117130

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Williamston, Michigan
Gold member
Subject: RE: St. Anthony's Triathlon

Nice job those are awesome pictures  

2009-04-29 4:15 PM
in reply to: #2117130

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Reston, VA
Subject: RE: St. Anthony's Triathlon
Great job Kathy!

Superb pace on the bike and nice job pacing the run.
2009-04-29 8:56 PM
in reply to: #2117130

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Subject: RE: St. Anthony's Triathlon

All decked out in crazy IM gear. It looks so clean and white. Great race again Kathy, way to nail those cobblestones.

2009-04-29 9:04 PM
in reply to: #2117130

Subject: RE: St. Anthony's Triathlon
WTG KATHY!!! Love the pics...the bike pic is SO you!!!!

2009-04-30 2:19 PM
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Wesley Chapel, FL (Tampa Bay Area)
Subject: RE: St. Anthony's Triathlon
Awesome race report, great pictures! Thank you for sharing the experience!! Hope to meet you and Kevin and kids the next time you are down here!! Awesome and congrats on the medal and finish!! You rocked it! Stay Healthy, looking forward to many more race reports! God's Speed!
2009-04-30 7:57 PM
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Gulf Shores, AL
Subject: RE: St. Anthony's Triathlon
Great job Kathy, hardware at St Anthony's! Your gonna have to go elite
2009-04-30 8:37 PM
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Subject: RE: St. Anthony's Triathlon

Great race, Kathy! Way to execute your plan throughout the race

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