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Montclair Triathlon - TriathlonOlympic


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Montclair, Virginia
United States
Setup Events
70F / 21C
Overcast
Total Time = 1h 51m 21s
Overall Rank = 10/189
Age Group = W30-34
Age Group Rank = 1/34
Pre-race routine:

Not much sleep the night before..Up at 330 when Murphy was whining, then officially up at 4AM. In the car by 430. Bagel/cream cheese in the car sipping on some Tiger Gatorade. In retrospect, probably a bit too light in calories as my stomach was bothering me during the run.
Event warmup:

Riding from the parking lot to the course, ~2 miles. Forgot to take my pre-race gel w/ caffeine. Hung out a bunch with 3558, like usual ;)
Swim
  • 15m 38s
  • 1000 meters
  • 01m 34s / 100 meters
Comments:

An ok swim for me. I lined up next to Emily with Sarah nearby. I knew Emily would have one of the fastest swims, so someone good to follow. For the first 200 meters or so Emily and one other swimmer and I were in a line. Then I decided to try and back off and get on Emily's feet.. Well another girl was already there and I messed around trying to join her - but then the red caps arrived (or we arrived upon them) and I lost them! Then the first buoy and I had to do breastroke for 30 seconds as there were a PILE of red caps blocking the way. Swam alongside another girl for the rest of the swim and came out about where I had expected, maybe :45 seconds or so slower.
What would you do differently?:

Take my swim workouts more seriously. Coach gives me some challenging stuff and I need to focus and work hard in these sets!
Transition 1
  • 01m 33s
Comments:

Need to work on this one. Little details like my bike was at the end of the rack and the pedal got caught on the support.. I can easily set up the bike so that I have more clearance to get through - the rack wasn't crowded. Good news is that I didn't sit down, and didn't sit down in T2 either ;)
What would you do differently?:

AG 5/34
Overall 21/189
Bike
  • 52m 38s
  • 18.64 miles
  • 21.25 mile/hr
Comments:

A so so bike for me. My legs were shredded the whole time. No zip, no pop. Though the 3rd lap felt better than the first. First loop was nice, last two loops were very crowded. As this course is all on the same road, two tight turn-arounds per loop did slow me down some. The biggest downhill required more gears than I had (so I had to coast) but I never used the easiest gears - since it's all gradual. Different gearing may have helped.

Took 3/4 of a gel on loop 3 since I realized I forgot to take my customary pre-race one. Also sipped from Tiger Gatorade from aerobottle - probably 40 or so calories worth.
What would you do differently?:

Longer warmup closer to the event?
Transition 2
  • 00m 58s
Comments:

This transition was near perfect for me. Took the feet out of the shoes at the right time, perfectly timed flying dismount, racked the bike quickly, shoes on without sitting down, ran with hat and race belt. A+
What would you do differently?:

3/34
15/189
Run
  • 40m 37s
  • 4.97 miles
  • 08m 10s  min/mile
Comments:

The run is still not my friend. The course starts out up a big hill. Just tried to get my lungs under control. The whole time my legs just hurt, they felt stiff and sore. Though, the second loop was stronger and more fluid than the first.

I had an upset stomach for part of the run. Partially because my stomach was rumbling - didn't eat enough for a pre-race meal, and then some guy puked all over the course a few yards ahead of me. I saw three distinct pukes ;)

I do think I could have pushed the middle part of the run harder. I need to dig deeper.
What would you do differently?:

Run the middle part harder. Not wimp out during my speed/interval workouts. Make them hurt. Training for Timberman should help with an increased emphasis on run volume.
Post race
Warm down:

Pizza! Thanks to Neva and Slake for being great spectators! Awesome to see Tony, Sam, Sarah and Emily on the course!

What limited your ability to perform faster:

Focus! Looking at the results I am always disappointed. I know there are places I can improve, and things that I can do better in training. Need to emphasize getting my prescribed workouts completed and not wimping out on intervals. Especially in the swim. I know I have ~:5 seconds per 100 that I can get faster without much more time in the pool, just putting my back into it ;)

Event comments:

This was one of the best events that Setup has put on. Greg and the group did an excellent job. Awards were pretty sweet too - a nice camping chair with race logo. Something I can use!




Last updated: 2009-05-29 12:00 AM
Swimming
00:15:38 | 1000 meters | 01m 34s / 100meters
Age Group: 2/34
Overall: 4/189
Performance: Average
Suit: Point Zero 3
Course: Rectangle
Start type: Plus:
Water temp: 85F / 29C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 01:33
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
00:52:38 | 18.64 miles | 21.25 mile/hr
Age Group: 2/34
Overall: 9/189
Performance: Average
Wind: Little
Course: 3x loops
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 00:58
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike
Racking bike
Shoe and helmet removal
Running
00:40:37 | 04.97 miles | 08m 10s  min/mile
Age Group: 9/34
Overall: 43/189
Performance: Average
Course: 2x loops
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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

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2009-06-29 2:23 PM

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Elite
2844
200050010010010025
Reston VA
Subject: Montclair Triathlon


2009-06-29 2:42 PM
in reply to: #2250913

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Sneaky Slow
8694
500020001000500100252525
Herndon, VA,
Subject: RE: Montclair Triathlon
Nice job as always!!!  Once you figure out the run you'll start contending for OA podiums and wins consistently!!

Awesome job, and it sounds like a great award, too. 
2009-06-29 2:55 PM
in reply to: #2250913

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Master
1678
1000500100252525
Olney, MD
Subject: RE: Montclair Triathlon

Great job!!   "I saw three distinct pukes".. haha!!

Congrats on the AG win.

2009-06-29 3:15 PM
in reply to: #2251045

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Pro
4481
20002000100100100100252525
Reston
Subject: RE: Montclair Triathlon
Awesome race.

You do need to put your back into it while swimming. That is really good advice. I wonder if that could help anyone else. Glad I got to see you racing, even though I would have preferred to not see you until after finishing. I'm glad our friendship is such that you could see your homeboy sprawled out on the road, bleeding profusely, and not even slow down to ask I was okay. Were you still bitter that I woke you up at 12:15 the night before asking if I could sleep on the couch?

We'll work on your run. You still seemed to be keeping your upper body stiff. If we can get you to relax, I think it will help bunches. Before you know it, you'll be passing PILES of people on the run, too!
2009-06-29 3:21 PM
in reply to: #2251122

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Elite
2844
200050010010010025
Reston VA
Subject: RE: Montclair Triathlon
3558 - 2009-06-29 4:15 PM

Awesome race.

You do need to put your back into it while swimming. That is really good advice. I wonder if that could help anyone else. Glad I got to see you racing, even though I would have preferred to not see you until after finishing. I'm glad our friendship is such that you could see your homeboy sprawled out on the road, bleeding profusely, and not even slow down to ask I was okay. Were you still bitter that I woke you up at 12:15 the night before asking if I could sleep on the couch?

We'll work on your run. You still seemed to be keeping your upper body stiff. If we can get you to relax, I think it will help bunches. Before you know it, you'll be passing PILES of people on the run, too!


Some good points. But, I will counter with:

1. I didn't see you sprawled out on the road. You were upright and I yelled, "What happened??" to which you ignored me. Rude!
2. I slowed down in the middle of that MONSTER hill out of transition to tell Neva and Slake to attend to you, "Scott CRASHED!".
3. I am not bitter that you woke me up at 12:15, but Murphy was. He really wanted to snuggle with you on the couch!!

Ok, I feel the record is set straight.

Edited by shelly123 2009-06-29 3:22 PM
2009-06-29 3:23 PM
in reply to: #2251142

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Pro
4481
20002000100100100100252525
Reston
Subject: RE: Montclair Triathlon
shelly123 - 2009-06-29 4:21 PM


2. I slowed down in the middle of that MONSTER hill out of transition to tell Neva and Slake to attend to you, "Scott CRASHED!".

I'm expected to believe that you were going UP that hill so fast that you had to SLOW DOWN in order to yell "Scott crashed" to Neva and Slake?


2009-06-29 7:24 PM
in reply to: #2251150

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Champion
9060
5000200020002525
Charlottesville, Virginia
Subject: RE: Montclair Triathlon
Super fast as always, great job.
2009-06-29 7:59 PM
in reply to: #2250913

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Expert
1797
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Arlington
Subject: RE: Montclair Triathlon
Great job - I'm glad you are not in my AG yet.  I need to get a lot faster in the next year or two.  :-)  Keep up the awesome year - you have worked really hard!
2009-06-29 10:37 PM
in reply to: #2250913

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Expert
1205
1000100100
Herndon VA
Subject: RE: Montclair Triathlon
Hey Michelle,

Great race and congrats on the hardware (or chair)! 

Ernie
2009-06-30 4:22 AM
in reply to: #2250913

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Member
38
25
Subject: RE: Montclair Triathlon

Nice race!! Congrats on the AG win.  Miss you guys.

2009-06-30 4:31 AM
in reply to: #2250913

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Member
38
25
Subject: RE: Montclair Triathlon

PS  nice victory over the 'other gals'!  How'd that feel?!



2009-06-30 7:19 AM
in reply to: #2250913

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Champion
19812
50005000500020002000500100100100
MA
Subject: RE: Montclair Triathlon
Great job!

Speedy fast as usual..congrats on the AG win!!!
2009-06-30 7:57 AM
in reply to: #2250913

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Veteran
214
100100
Barrington, NJ
Subject: RE: Montclair Triathlon

Great job!

2009-06-30 1:10 PM
in reply to: #2250913

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Extreme Veteran
981
500100100100100252525
Maryland
Subject: RE: Montclair Triathlon

Wow great race, great swim!  Congrats on the AG award.

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