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5430 Long Course Triathlon - Triathlon1/2 Ironman

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Boulder, Colorado
United States
5430 Sports Corp.
80F / 27C
Total Time = 5h 16m 1s
Overall Rank = 283/1064
Age Group = 35-39
Age Group Rank = 43/129
Pre-race routine:

My FIRST TRI! What a great experience! I am hooked!

Got up and ate some oatmeal with a banana. Then drove to the res and arrived at 4:45. Set up transition and got body marked.
Event warmup:

Not much. Just some light stretching before the swim.
  • 44m 27s
  • 2112 yards
  • 02m 06s / 100 yards

Holy cow I had a hard time with the swim. I got kicked a lot at the start and one guy knocked the wind out of me. I ended up doing the breath stroke for a few minutes to recover. I never got in a good rhythm until about half way. After the second turn I started feeling better. Was hoping for a time of 38 to 40 min. for the swim. Oh well. Also after the swim I looked at my watch to see how pathetic my time was and my watch stopped working. CRAP! My HRM watch got water in it and was ruined for the entire race! I must not have sealed the back well enough when I replaced the battery. DOH!
Only had one open water swim with the wet suit I used on. I guess I should have done more.
What would you do differently?:

More open water swimming with a wet suit on.
Transition 1
  • 01m 20s

Felt like a good transition, however for each transition I felt like I was forgetting something and would take a few seconds to review what needed to be done before I left transition. I guess that is better than taking off without something...
My wetsuit has zippers on the back of each calf to help remove the suit. I forgot to unzip them until I had the suit stripped down to my knees. I then had to pull back up the suit and unzip the two zippers. Only lost a few seconds here and got the suit off quickly after that.
What would you do differently?:

Not forget to unzip my calf zippers.
  • 2h 35m 17s
  • 56 miles
  • 21.64 mile/hr

Bike felt good on the first lap. Average speed on the GPS showed 22.7 mph. On the second lap my right hamstring cramped up really bad and was hardly able to peddle with it. Started taking in more liquids and the cramp would eventually go away at the start of the run.
What would you do differently?:

Drink more on the first lap to prevent cramps.
Transition 2
  • 01m 9s

Thought this transition was ok. Rack for bike was far from bike entry and run exit so I think I did ok.
  • 1h 53m 51s
  • 13.1 miles
  • 08m 41s  min/mile

Ok run. Was still working with the cramp in my right leg for the first mile. Didn't push myself too hard. Drank some coke for the first time and was a weird feeling. I felt like I was walking on clouds for the next mile. Tried to drink more at the aid stations, but most were out. Was looking for 1:45 or better on the run but was happy to finish.
What would you do differently?:

Probably nothing. Would try harder for sub 5 hr if I was closer to making it.
Post race
Warm down:

Rest and drank a protein shake.

What limited your ability to perform faster:

I believe my swim killed me. I think experience played a huge roll in this. I will be ready next race!

Event comments:

Last of the 5430 races and my first. Hopefully Boulder IRONMAN 70.3 next year will be as good. Thanks BT for all your help!

Last updated: 2009-01-20 12:00 AM
00:44:27 | 2112 yards | 02m 06s / 100yards
Age Group: 0/129
Overall: 801/1064
Performance: Bad
Ya, the HRM died because it got water in it. Maybe from a kick? Maybe from a bad seal after I changed the batteries. Oh well
Suit: quintana roo sleeveless
Course: in a lake with left turns
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Below average Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 01:20
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:35:17 | 56 miles | 21.64 mile/hr
Age Group: 0/129
Overall: 205/1064
Performance: Below average
HA! HRM still dead
Wind: Little
Course: Good
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:09
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
01:53:51 | 13.1 miles | 08m 41s  min/mile
Age Group: 0/129
Overall: 295/1064
HRM still dead and may it RIP...
Course: 2 laps around boulder lake
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5

2009-08-10 3:20 PM

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Extreme Veteran
Firestone, CO
Subject: 5430 Long Course Triathlon

2009-08-10 3:30 PM
in reply to: #2339437

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Evergreen, CO
Subject: RE: 5430 Long Course Triathlon
Congrats on your first tri -- you did a GREAT job!!!!
2009-08-10 5:26 PM
in reply to: #2339437

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Colorado Springs, Colorado
Subject: RE: 5430 Long Course Triathlon
Nice race. You have some good speed on the bike and may have done better on the run without the cramping problem hanging over your head. That may have been caused by hydration/nutrition and you'll be able to work it out in training before you do another HIM. Congrats on a solid performance.
2009-08-10 5:35 PM
in reply to: #2339437

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Subject: RE: 5430 Long Course Triathlon

Nice job out there! Can't be too disappointed with that time for your first race, and it being a HIM at that.

2009-08-10 5:59 PM
in reply to: #2339437

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Parker, CO
Subject: RE: 5430 Long Course Triathlon

nice first triathlon...solid all around!  Congratulations!


eta:  you're the guy that posted the elevation graph that intimidated the heck out of me.  guess you can't believe everything you see...

Edited by rayd 2009-08-10 6:01 PM
2009-08-10 7:34 PM
in reply to: #2339437

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Conifer, Colorado
Subject: RE: 5430 Long Course Triathlon
In 2005 this was my 2nd tri... I did the Loveland Lake to Lake the month before... you want to read a story about bad swimming, read my L2L race report!

I know how hard it is to be competitive as a non-swimmer. My swim still sucks, but I have improved.

I think you raced an amazing race. You have talent, dude!

2009-08-10 11:30 PM
in reply to: #2339437

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Parker, CO
Subject: RE: 5430 Long Course Triathlon
That was your first HIM?  Nice race! 
2009-08-11 9:46 AM
in reply to: #2339437

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New user

Subject: RE: 5430 Long Course Triathlon
Wow dusted me by an hour with it being your first tri, way to go man! Hope you find a good swim program this winter, I know that I definitely need one.
2009-08-11 10:27 AM
in reply to: #2339437

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Breckenridge, CO
Subject: RE: 5430 Long Course Triathlon
That is a fantastic time for a first HIM, especially if it's your first triathlon! Great race!
2009-08-11 11:57 AM
in reply to: #2339437

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Denver Colorado
Subject: RE: 5430 Long Course Triathlon
I knew you would do well in this race! Especially on the bike! Smokin' fast in my book! GREAT JOB! Laughing
2009-08-11 11:58 AM
in reply to: #2339437

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Minnetonka, MN
Subject: RE: 5430 Long Course Triathlon
jesus your first race and it was a HIM impressive.  Great job on the bike and the run, the swim as you stated, will also get better.  Be proud, your a triathlete!!!

2009-08-11 12:24 PM
in reply to: #2339437

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, North Carolina
Subject: RE: 5430 Long Course Triathlon
You were smokin' fast out there.  I thought the swim was tough too!
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