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Columbia Triathlon - TriathlonOlympic

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Ellicott City, Maryland
United States
The Columbia Triathlon Association Inc.
60F / 16C
Total Time = 2h 31m 3s
Overall Rank = 176/1569
Age Group = 25-29
Age Group Rank = 10/66
Pre-race routine:

Woke up at 4:15, trip to Dunkin for some pre-race coffee and had a Powerbar around 6:00am.
Event warmup:

I was in the 3rd to last wave (neon orange), so I did a lot of standing around and stretching.
  • 21m 34s
  • 1640 yards
  • 01m 19s / 100 yards

Swim was good except for the start. I eyed down the results from last year and figured that probably the top 1/4th of the wave would be just as fast or faster than me, so I started right behind the front line out by the buoy. Big mistake. I spent the first 3-4 minutes trying to navigate through the churn and finally pulled ahead. I was already hitting yellow caps by the first orange buoy and continued on pretty strong. Shoulders were getting a little tired near the end, but overall my breathing was good, pace was good and came out of the water feeling refreshed.
What would you do differently?:

Start in front.
Transition 1
  • 03m

Took my time getting into my shoes because my hamstrings were tightening up a little bit. This is just a guestimate since there was an error with the T1 timing mat.
What would you do differently?:

Stretch my hamstrings a little more before the swim.
  • 1h 17m 37s
  • 25.48 miles
  • 19.70 mile/hr

Bike was tough, but I started out relatively easy because my calves and hamstrings were cramping. I pre-rode the course on Sunday and really took it easy just so I could figure out where the tough spots were. Attacked the hills and got into a really good rhythm and hit some 30+ downhills. I actually felt like I was going faster than I was and my legs were cooked by the end. I was a little worried I wouldn't have anything left for the run.
What would you do differently?:

Stretch the calves and hamstrings. Maybe put aero bars on.
Transition 2
  • 01m 35s

My rack was literally the first one on the right when you came into transition, so getting in and out was quick and painless.
What would you do differently?:

Um, remember my race belt =) I had it in my hand but for some dumb reason I left it sitting right next to my bike shoes.
  • 47m 18s
  • 6.21 miles
  • 07m 37s  min/mile

I saw the run profile before the race, but I just ran a 10k last weekend with 200+ feet of climbing, so I figured I'd be ok with this. Right away a big windy climb caught me off guard, but it looked like people were struggling a lot worse than I was, so I pushed myself as hard as my legs could hold. Splits: 7:39, 7:21,7:54, 7:54, 7:26, 7:29, 1:33
What would you do differently?:

Nothing, felt solid, good mental and physical effort.
Post race
Warm down:

Cookies, pasta and some gatorade.

What limited your ability to perform faster:

The hills. Get more hill training in.

Event comments:

Great race, it was my first Columbia so I was pleasantly surprised with how well the race was run logistically. I PR'd by over 9 minutes from my last Oly last summer, so I was really happy about that. Weather could've been a little better, but what can ya do.

Last updated: 2009-01-19 12:00 AM
00:21:34 | 1640 yards | 01m 19s / 100yards
Age Group: 10/66
Overall: 89/1569
Performance: Good
Suit: Xterra John
Course: Counter-clockwise loop
Start type: Deep Water Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Good
Time: 03:00
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
01:17:37 | 25.48 miles | 19.70 mile/hr
Age Group: 16/66
Overall: 261/1569
Performance: Good
Wind: Some with gusts
Course: Rolling hills with 4 substantial climbs.
Road: Rough Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:35
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:47:18 | 06.21 miles | 07m 37s  min/mile
Age Group: 17/66
Overall: 278/1569
Performance: Good
Course: Rolling hills with some steep climbs and descents. Wet road made the descents interesting.
Keeping cool Average 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

2009-05-17 10:12 PM

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Extreme Veteran
Subject: Columbia Triathlon

2009-05-18 6:55 AM
in reply to: #2156817

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Reston, VA
Subject: RE: Columbia Triathlon
Congratulations on the PR!

2009-05-18 7:10 AM
in reply to: #2157099

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Charlottesville, Virginia
Subject: RE: Columbia Triathlon

Great job and nice on the PR.

2009-05-18 8:03 AM
in reply to: #2156817

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Reston, VA
Subject: RE: Columbia Triathlon

great solid all-around race.

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