General Discussion Race Reports! » 5430 Long Course Triathlon Rss Feed  
Moderators: k9car363, alicefoeller Reply

5430 Long Course Triathlon - Triathlon1/2 Ironman

View Member's Race Log View other race reports
Boulder, Colorado
United States
5430 Sports Corp.
hotF / 0C
Total Time = 5h 34m 30s
Overall Rank = 404/1134
Age Group = M40-44
Age Group Rank = 59/127
Pre-race routine:

Woke up at 3:30, had a bagel and a Starbucks iced coffee. Left my house in Parker at 4:15 and arrived at the res by 5:15.
Event warmup:

swam about 100 yds
  • 33m 40s
  • 1931 meters
  • 01m 44s / 100 meters

My goal was to swim at an easy pace focusing on good technique and to stay on course. I tried something new this time. Instead of sighting off of the buoys, I looked for fast swimmers that were sighting frequently. I then just tried to stay parallel with them. This worked very well.
Transition 1
  • 02m 31s

This was a slow transition. I didn't spend enough time setting up.
  • 2h 40m 48s
  • 56 miles
  • 20.90 mile/hr

Started out at a moderate pace until my HR settled in. Once I got past the first 5-6 miles I then started to push it a bit. Once I reached St Vrain I really pushed it topping out at 45+ mph. My goal was to push the flats and downhills and not burn out on the climbs. I was able to stay in the aero bars for most of the ride. I had to get up a few times to relieve the pressure on my left hamstring. I think this might have been caused by a lack of sodium, it seemed to go away after chewing on some "Sport Legs".
I drank 3 full bottles of Gatorade endurance and ate about 8 fig newtons and 8 peanut butter crackers.
What would you do differently?:

train more
Transition 2
  • 02m 22s

bad transition. I was worried about running out of T2 without my salt tablets. I felt like I was forgetting something. I did forget something, my water bottle. I did dump a full bottle over my face, this felt great.
What would you do differently?:

set up my transition area
  • 2h 15m 10s
  • 13.1 miles
  • 10m 19s  min/mile

My goal was not to walk, except maybe through a couple of the transitions. I started out feeling pretty good. However that quickly dissipated. The hills on the 2nd and and 3rd miles slowed my pace a bit. On the second loop I fought to not walk. The heat was taking it's toll and I dowsed myself with water at every aid station. I could feel my hamstrings starting to tingle which was a sign that I was running low on sodium. I took all the "Sport Legs" I had left and hoped for the best. I was somewhat satisfied with my performance because I was able to finish without walking. However I know I could have done better.
What would you do differently?:

carry a water bottle? take more salt?
Not really sure here. I was about 21% slower then my last half marathon time. I never felt out of breathe just fell apart on the second lap.
Post race
Warm down:

my legs were hurting, went for a short swim to cool down

What limited your ability to perform faster:

This was a B race for me. My plan was push, but not too hard that it would take weeks to recover.

Event comments:

Love this race

Last updated: 2009-02-01 12:00 AM
00:33:40 | 1931 meters | 01m 44s / 100meters
Age Group: 25/127
Overall: 191/1134
Performance: Good
I was out of the water in under 32 minutes.
Suit: full wet suit
Course: The swim was followed by about 2/10 of a mile run to transition.
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 02:31
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
02:40:48 | 56 miles | 20.90 mile/hr
Age Group: 44/127
Overall: 319/1134
Performance: Average
Wind: Some
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:22
Overall: Bad
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Average
Shoe and helmet removal Bad
02:15:10 | 13.1 miles | 10m 19s  min/mile
Age Group: 83/127
Overall: 603/1134
Performance: Below average
Course: Two loops around the res
Keeping cool Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5]
Good race?
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

2009-08-10 10:33 PM

User image

Parker, CO
Subject: 5430 Long Course Triathlon

2009-08-10 10:36 PM
in reply to: #2340421

User image

Extreme Veteran
Firestone, CO
Subject: RE: 5430 Long Course Triathlon
I wish my 'easy pace' was a 32 min swim! Great race! 
2009-08-10 11:18 PM
in reply to: #2340421

User image

Evergreen, CO
Subject: RE: 5430 Long Course Triathlon
Nice job yesterday!!!
2009-08-11 9:37 AM
in reply to: #2340421

User image

Colorado Springs, Colorado
Subject: RE: 5430 Long Course Triathlon
Nice race. Very solid swim and bike. It was hot out there during the run but it sounds like you were able to stick with your plan of not walking. WTG!
2009-08-11 11:21 AM
in reply to: #2340421

User image

Breckenridge, CO
Subject: RE: 5430 Long Course Triathlon
Hey, nice race. I usually sight exactly as you describe and only sight for buoys when I know I'm close to them. Although, considering my poor swim in this race you may want to do the opposite of me...
2009-08-11 11:55 AM
in reply to: #2340421

User image

Denver Colorado
Subject: RE: 5430 Long Course Triathlon

Great Job! That's a laid back swim?! Sweet Jesus! Great bike as well, awesome job... espescially since this was a B race for you!

2009-08-11 12:28 PM
in reply to: #2340421

User image

, North Carolina
Subject: RE: 5430 Long Course Triathlon

Looks like you had fun out there today.  I was struggling with the low sodium issue too and popping salt tabs like candy.  I love that downhill on St Vrain Rd!

General Discussion-> Race Reports!
General Discussion Race Reports! » 5430 Long Course Triathlon Rss Feed