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Mooseman Triathlon Festival - Half Iron Distance - Triathlon1/2 Ironman

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Bristol, New Hampshire
United States
Endorfun Sports
59F / 15C
Total Time = 6h 03m 50s
Overall Rank = /
Age Group = Female Relay
Age Group Rank = 3/5
Pre-race routine:

Hectic time getting out of town to the race.

I had brought my bike in to have some work done and picked it up Tuesday, rode it Wed and had some issues so brought it back Friday and had it adjusted, but saw my tubular was flat and it kept losing air at increasing pace over last couple times. While packing decided to bring Orbea road bike so I had options and another wheel if need be as my PT training wheel I had cut the hub out to send it to Sarris to get upgraded.
Event warmup:

After seeing Marianne start the swim, went back to the car, and got my Orbea ready for short ride. Rode for about 15' happy not to be riding it for the race as it has been maybe 9 months since I've ridden the bike.

Back to car, gel and then trying to get let into transition.
  • 37m 52s
  • 2112 yards
  • 01m 47s / 100 yards

Marianne is such a fish...did a great job!
Transition 1
  • 01m 15s

Took the timing chip of Marianne, had shoes, helmet glasses on ran to my bike and out to crowded mount line..did my cross jump in clear spot but couldn't clip in my left foot. Used cross training banged my foot against my frame to get cleat clean to clip in.
What would you do differently?:

Did great!
  • 3h 20m 20s
  • 56 miles
  • 16.77 mile/hr

Race Plan:

Warm up: Jog very slowly for 10 minutes about starting with 30 min to go before you get on bike. From 20 min before, lightly stretch for 15 minutes, do most stretching sitting on the grass. With 5 min to go stand up, walk around and shake out the legs. Brought my Obea so will bike instead of run.

Get on bike and get up to power zone Z3/4 junction and ride here for 20 miles. At 20 if feeling ok, pick up to 10 watts into Z4. At mile 40 if feeling ok...not too bad...pick up another 10 watts. Final 6 miles is highest sustainable effort.

You may have to take short pedal breaks on downhills and flats from 20 miles on to let a bit of lactate clear...thats ok.

Target rpm of 80-85 on flats. 70 uphills, and 90-95 downhills. If you have to pedal more than 95 rpm downhill...then coast for several seconds, then pedal 90-95 rpm....if speed gets up again so you break the 95 rpm barrier, then coast again..etc.

Pretty much nailed my race plan...

The good:
Even split two loops as each loop was within 30" of each other
Executed my plan as outlined by my coach
Kept my power more even than in past VI was 1.09 instead of 1.12 last year which will set me up to run better and didn't leave stuff on the course by poor pacing
Up hills people always were passing me, down hills, flats, slight hills I did all the passing..which is a good indicator I rode well plus it was a constant reminder flatter course my power/weight ratio matters less..IMAZ in '10?
Dropping my chain but was able to shift and got it back on
Able to pee on the bike a few times while going down hill standing on my pedals...checked behind me first

The bad:
Slower than last year by about 2:18 time; but ride time was 9' slower
Kept burping up nutrition and a couple times felt might come up once it did
My head was in weird place at times in race
I didn't have fun racing and not sure why

What I learned:
Hard to time taking in nutrition on hilly course as up and down hills are hard, and going screaming fast on downhills I don't hear my 20' beeper
Less flavoring in my malt bottle-my jet fuel
Chaos,change and unsettle stuff stresses me and I need to avoid that prior to racing
Take this all less seriously, enjoy being out there even though I'm a BOPer
Racing in your sexy compression socks with sore legs is entertaining..I'm Gretel Kevin says
Marianne and Helen rock!

Entire workout (148 watts):
Duration: 3:21:28
Work: 1783 kJ
TSS: 253.8 (intensity factor 0.871)
Norm Power: 161
VI: 1.09
Pw:HR: 2.66%
Pa:HR: 1.74%
Distance: 55.7 mi
Min Max Avg
Power: 0 383 148 watts
Heart Rate: 110 162 141 bpm
Cadence: 32 170 84 rpm
Speed: 0 40.1 16.6 mph

Took in 8 doses of Malt-Jet fuel of 25 grams each,with 2 Lava salts in each bottle..first 4 doses, 2nd 5 doses..should have consumed 9 not 8.
about 1.5 aero bottles of water ~42 oz

What would you do differently?:

Not sure...usually while racing I'm in a super focused place that I concentrate on right now. This race I wasn't there and I wasn't having fun.

Enjoy it more!

I did the best I could with what I had that day.
Transition 2
  • 01m 1s

Racked my bike and ran to relay pen area, laid on the ground while they took off timing chip...gasped to catch my breath. Asthma kicks in badly when I stop after working hard. Last 6 miles I was going as hard as I could.
What would you do differently?:

Nothing...not twist my ankle more on roots in transition
  • 2h 03m 25s
  • 13.1 miles
  • 09m 25s  min/mile

Helen (aquagirl) did a great job! PB on hilly course...sweet!
Post race
Warm down:

16 oz of chocolate milk with about 75 grams carb and 25 gram protein

Chatted with Kevin, Emily, Marianne, Al and more

Waited to see Helen on first loop..doing well and waited for her to finish!

What limited your ability to perform faster:

28 miles for running the week of race, 4 weeks of building for IM

Event comments:

Keith puts on great races...lots of improvement year after year. The new finish area, food, kids area, were wonderful.

Being a relay was a bit odd as we didn't get water bottles, medals, t-shirts and the results were not updated for more than 1.5 hour. Timing folks helped out printing out relay results when we asked. We moved up to 3rd with Helen's run and waited for awards and they only gave relays to first...odd. Checking the website that is what they say but seems odd. Why not give it 3 deep like all the other awards?

Beautiful venue but with the cold water not likely I'll be doing full HIM or Oly again...I just don't like swimming in water in the 50's.

Helen and Maraianne were great relay partners..did great and had fun!

Profile Album

Last updated: 2009-03-23 12:00 AM
00:37:52 | 2112 yards | 01m 47s / 100yards
Age Group: 0/5
Overall: 0/
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 01:15
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:20:20 | 56 miles | 16.77 mile/hr
Age Group: 0/5
Overall: 0/
Performance: Average
Kathy Graves 1:39:55 16.8 1:40:25 16.7 3:20:20 16.8 see below
Wind: Strong with gusts
Course: Lot of hills in NH...first six mile is very hilly with Devil hill, then rolling hills, back into neighborhood with hills final six miles is fast then do it all again.
Road: Smooth Dry Cadence: 84
Turns: Average Cornering: Below average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:01
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:03:25 | 13.1 miles | 09m 25s  min/mile
Age Group: 0/5
Overall: 0/
Keeping cool Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 4
Good race? Ok
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

2009-06-10 10:00 PM

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Subject: Mooseman Triathlon Festival - Half Iron Distance

2009-06-10 10:33 PM
in reply to: #2209202

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Norwalk, Connecticut
Subject: RE: Mooseman Triathlon Festival - Half Iron Distance
Great report as always, Kevin always takes great pics!!!  Sorry you did not enjoy it, but that swim time is fantastic!!!  Keep up the great work, you rock and roll out there!!!
2009-06-11 8:19 AM
in reply to: #2209202

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Subject: RE: Mooseman Triathlon Festival - Half Iron Distance
Excellent report! Great race and wonderful to have met you
Ya done good!
2009-06-11 8:31 AM
in reply to: #2209202

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Subject: RE: Mooseman Triathlon Festival - Half Iron Distance
Great race - that was a tough bike course.
2009-06-11 8:43 AM
in reply to: #2209728

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Charlottesville, Virginia
Subject: RE: Mooseman Triathlon Festival - Half Iron Distance
Good race, relay's are fun but when you do the bike leg you don't get that swim warmup to get you going, makes it more like a TT.

I think I did see you guys after the race but didn't realize it was you until I saw the pictures.
2009-06-11 11:15 AM
in reply to: #2209202

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West Chester, Ohio
Subject: RE: Mooseman Triathlon Festival - Half Iron Distance

Great team effort! 

I like the overall evaluation of the good/bad and take home lessons from the race.  As long as we're learning and growing from each experience it's progress

2009-06-11 1:18 PM
in reply to: #2209202

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Whispering Pines, North Carolina
Subject: RE: Mooseman Triathlon Festival - Half Iron Distance
awesome effort! sounds like it was alot of fun!
2009-06-12 7:32 AM
in reply to: #2209202

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Subject: RE: Mooseman Triathlon Festival - Half Iron Distance

Go team! Great race from the 3 of ya Bike sounds like a tough course for sure.

2009-06-12 7:54 AM
in reply to: #2209202

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New York, NY
Subject: RE: Mooseman Triathlon Festival - Half Iron Distance
good job! and you had a much better runner than last year!

I cannot believe Patriot is one week away....I am definitely a bit anxious.....and yeah at the end will just do my best! you are good at that!
2009-06-12 12:25 PM
in reply to: #2209202

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Tiger's Den
Subject: RE: Mooseman Triathlon Festival - Half Iron Distance
I think you do great!! And I agree, Kevin takes great pictures... he needs to school my husband in it....

BTW, it's hard to have your head in the game for every single race. I know it happens to me sometimes too....
2009-06-12 3:33 PM
in reply to: #2209202

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San Diego, CA
Subject: RE: Mooseman Triathlon Festival - Half Iron Distance
Wow .. great RR. The pics are fantastic!!

I'm impressed that you stuck with your race plan. Well done. It takes some serious planning and focus. Way to go!!

The BT ladies rock it again. 

2009-06-12 5:20 PM
in reply to: #2209202

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Simpsonville, SC
Subject: RE: Mooseman Triathlon Festival - Half Iron Distance
Great way to digest the race. I think training through races make it difficult to focus on the race itself. Especially with long course events. It just feels like group training! Sorry you didn't have lots of fun, but some days are just like that. Glad you've been able to put it behind you and find the positives in your effort.
2009-06-12 7:10 PM
in reply to: #2209202

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Williamston, Michigan
Gold member
Subject: RE: Mooseman Triathlon Festival - Half Iron Distance

I know it was not what you wanted but sometiems we learn more from the things tht did not go well than the things that did go well

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