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.
85F / 29C
Sunny

Total Time = 4h 36m 39s
Overall Rank = 48/1250
Age Group = 40-44
Age Group Rank = 3/133

Pre-race routine:

I raced on Saturday and then had beers with friends all afternoon. I made it to bed by 8:30 and woke up at 12:30... showered and was on the rode to Boulder by 2:00. I got to there at about 4:20 and waited for transition to open. I had some oatmeal before leaving, then a Pop Tart and Kona Blend Coffee on the way and a Red Bull about an hour before the start.

Event warmup:

I didn't warm up. I am not much of a warm-up/cool-down kind of guy. I just set up my transition, fixed my bike computer and then hit the potties.

Swim

40m 48s
1931 meters
02m 07s / 100 meters

Comments:

Swim time includes long run. I was out of the water at 39:33 slightly over a minute to transition.

What would you do differently?:

I haven't been swimming. I think I swam about 3000 meters over the last month and that was mostly in races. I need to work on this.

Transition 1

01m 20s

Comments:

Because of my sore foot I decided to put socks on in T1. I'm glad I did this and my time here was pretty good.

Bike

2h 18m 18s
56 miles
24.30 mile/hr

Comments:

This was the highlight of my day! I wanted to go under 2:20 here and managed 2:18:18 and a 24.3 mph avg. It was a windy day and I can't remember having any significant tail winds accept on a short stretch that was slightly uphill.

Shortly after leaving T1 I saw Dillard (he was fresh of The Wild West Relay and 34 miles of running the day before); Mark told me that KiloDave was just ahead and to go catch him. Dave and I are pretty evenly matched on the bike and I thought that if I could keep him in site, my bike split would be stellar. I saw Dave a minute or so after passing Mark. I passed him and just rode hard at my own pace. I was passing everyone! At one point on the first lap, my average was over 25. I finished lap 1 in 109 something and new that I was on pace to reach my goal of <2:20. On lap two the winds picked up considerably. I worked hard but didn't slow and actually finished the 2nd lap faster than the first lap. This is probably the best bike leg of any triathlon that I have ever done!

What would you do differently?:

Nothing

Transition 2

00m 46s

Comments:

Excellent transition. I was in and out fast. I'm glad I put socks on in T1. 2nd fastest in AG

What would you do differently?:

Nothing

Run

1h 35m 30s
13.1 miles
07m 17s min/mile

Comments:

Running is probably my strength, but not today. I was a little slower than last year and I fell apart at mile 10. I was also battling a bruised foot from yesterday's race. Still, I'm glad that I I kept it together and finished as strong as I could.

What would you do differently?:

Probably not race the day before an A Race.

Post race

Warm down:

beer drinking with my friends!

What limited your ability to perform faster:

As I said above, the race the day before probably effected my run.

Event comments:

This was the final 5430 race. Next year it will be an M Dot event. I don't think this is good. I guarantee it will be the end of the free beer tent. That tent has been one of my favorite summer time things to do for the past 4 years.

Last updated: 2009-05-12 12:00 AM

Swimming
00:40:48 \| 1931 meters \| 02m 07s / 100meters
Age Group:	0/133
Overall:	606/1250
Performance:
Suit:	full
Course:	triangle
Start type:	Wade	Plus:	Waves
Water temp:	70F / 21C	Current:	Low
200M Perf.	Average	Remainder:	Good
Breathing:	Good	Drafting:	Average
Waves:		Navigation:	Below average
Rounding:	Good

T1
Time:	01:20
Performance:	Good
Cap removal:	Good	Helmet on/ Suit off:	Yes
Wetsuit stuck?	No	Run with bike:	Yes
Jump on bike:	Yes
Getting up to speed:	Good

Biking
02:18:18 \| 56 miles \| 24.30 mile/hr
Age Group:	2/133
Overall:	0/1250
Performance:	Good
Wind:
Course:
Road:	Smooth Dry	Cadence:	75
Turns:	Good	Cornering:	Good
Gear changes:	Good	Hills:	Good
Race pace:	Hard	Drinks:	Just right

T2
Time:	00:46
Overall:	Good
Riding w/ feet on shoes		Good
Jumping off bike		Good
Running with bike		Good
Racking bike		Good
Shoe and helmet removal		Good

Running
01:35:30 \| 13.1 miles \| 07m 17s min/mile
Age Group:	0/133
Overall:	0/1250
Performance:	Average
Course:	Dirt, exposed, hot, 2 loops
Keeping cool	Average	Drinking	Not enough

Post race
Weight change:	%
Overall:
Mental exertion [1-5]	5
Physical exertion [1-5]	5
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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DickDime

2009-08-10 1:40 PM

Expert

622

Conifer, Colorado

Subject: 5430 Long Course Triathlon

5430 Long Course Triathlon

5430 Long Course Triathlon - Triathlon1/2 Ironman

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