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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 = 5h 39m 59s
Overall Rank = 450/1132
Age Group = M50-54
Age Group Rank = 29/48
Pre-race routine:

Woke up at 4 AM. Ate my standard breakfast. Iced my knee 1 more time and popped some Alieve. Rode about 4-5 miles to the Reservior. Forgot my sandal again. I really need to make a list.
Event warmup:

Swam a bit just to get my wet suit full of water. I was going to start in the back and start easy anyway. I didn't see the need to really get warmed up.
Swim
  • 40m 10s
  • 2112 yards
  • 01m 54s / 100 yards
Comments:

Under 2:00 is not too bad for me. My watch said 38:30 when I exited the water. I walked up the incline rather than running which accounted for the extra time. Sighting is still an issue. Kept driftng to the right.
What would you do differently?:

Open water swim pratice. The only time I swim open water is when I am racing. I know I can improve.
Transition 1
  • 01m 17s
Comments:

Good T1 time for me.
What would you do differently?:

Nothing.
Bike
  • 2h 48m 44s
  • 56 miles
  • 19.91 mile/hr
Comments:

My goal was to stay within myself (Zone 2) for most of the ride. I ate a little over 600 calories and took some endurolytes. I drank mostly water but did grab a gatorade at one station. It was overcast for most of the ride. I cheered on everyone I passed and most of those that passed me. I enjoyed the ride and felt good at the start of the run.
What would you do differently?:

Train more hills. Lots of people I was trading positions with thru out the ride seemed to pass me on the hills then I would pass them on flats.
Transition 2
  • 01m 48s
Comments:

No issues. OK Time.
What would you do differently?:

Nothing.
Run
  • 2h 08m 2s
  • 13.1 miles
  • 09m 46s  min/mile
Comments:

I have struggled at this course for the last two years. My primary goal was to keep running and not walk. The first few miles went well but I knew by mile 5 I needed slow the pace. I reverted to my long run pacing which really help me focus on moving forward. I was withing 10 minutes off my stand alone 1/2 Mary time. So I am good with the effor. I tried to cheer everyone on that passed me and encouraged those who were struggling. At the end of the race several people came up and thanked me. It was the coolest thing.
What would you do differently?:

More intense run training at a goal pace leading up to the race.
Post race
Warm down:

Got a bottle of water and headed to the reservior. I stood in the waist deep water for about 10 minutes which really help to cool me down. Got some food then hung out in the beer tent for awhile.

What limited your ability to perform faster:

Injury in my 2 build period prevented high intensity work.
Open water swim practice.
More Bike strength.

Event comments:

This is a great race. Well organized and a perfect location. IronMan bought them out and I am sure they will change a few things. Next year I am going sub 5:30.




Last updated: 2009-08-10 12:00 AM
Swimming
00:40:10 | 2112 yards | 01m 54s / 100yards
Age Group: 0/48
Overall: 571/1132
Performance: Average
146 AVG
Suit: Full - Pro Motion
Course: Counter clockwise rectangle.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
T1
Time: 01:17
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:48:44 | 56 miles | 19.91 mile/hr
Age Group: 0/48
Overall: 480/1132
Performance: Good
132 AVG
Wind: Some
Course: Two Loops with sections of rolling hills.
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 01:48
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
02:08:02 | 13.1 miles | 09m 46s  min/mile
Age Group: 0/48
Overall: 489/1132
Performance: Average
160+ AVG
Course: Two Loops of the reservior with a couple of good hills on each lap.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
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] 4

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2009-08-10 10:50 PM

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Extreme Veteran
362
1001001002525
Security, CO
Bronze member
Subject: 5430 Long Course Triathlon


2009-08-10 10:59 PM
in reply to: #2340443

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Extreme Veteran
362
1001001002525
Security, CO
Bronze member
Subject: RE: 5430 Long Course Triathlon
I forgot to mention this was a 22:00 improvement from last years effort.

I am very sore today, but very happy with my result.
2009-08-10 11:14 PM
in reply to: #2340443

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Elite
3471
200010001001001001002525
Evergreen, CO
Subject: RE: 5430 Long Course Triathlon
Beat last year's time by 22' -- great job!!!
2009-08-11 8:21 AM
in reply to: #2340443

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Pro
4277
20002000100100252525
Parker, CO
Subject: RE: 5430 Long Course Triathlon

Nice race for you!  I agree that the run is difficult...it really took it out of me.  Great job!

2009-08-11 8:33 AM
in reply to: #2340443

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Extreme Veteran
356
1001001002525
Firestone, CO
Subject: RE: 5430 Long Course Triathlon
Great race! I agree with your run comments. That run is hard! Great improvement over last year.
2009-08-11 9:33 AM
in reply to: #2340443

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Expert
2555
20005002525
Colorado Springs, Colorado
Subject: RE: 5430 Long Course Triathlon
Nice race! You gave it all that you had considering your injuries during training and finished well ahead of last year. There's no doubt you will break 5:30 if you can do the training unimpeded by injuries. It was great hanging out with you and having a few beers after the race.


2009-08-11 11:26 AM
in reply to: #2340443

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Master
1651
10005001002525
Breckenridge, CO
Subject: RE: 5430 Long Course Triathlon
Nice job of making your run goal and especially encouraging others. Many that passed me did that and I need to do more of it. BTW, IMO, a lot of the differences in how riders of similar abilities over a course do on hills vs. flats is just due to their weights. Lighter riders will pull away on hills and heavier riders will catch them on flats and descents.
2009-08-11 1:28 PM
in reply to: #2340443

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, North Carolina
Subject: RE: 5430 Long Course Triathlon
Congrats on taking 22 min off your time.  That's awesome!  That run course is tough and those hills felt like mountains (IMHO).  Smile 
2009-08-11 8:54 PM
in reply to: #2340443

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Extreme Veteran
362
1001001002525
Security, CO
Bronze member
Subject: RE: 5430 Long Course Triathlon
Thank you all for nice comments!

Dean.
2009-08-11 11:29 PM
in reply to: #2340443

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Regular
77
252525
Denver Colorado
Subject: RE: 5430 Long Course Triathlon
Great job man! Super cool of you to cheer on others!
2009-08-13 11:00 AM
in reply to: #2340443

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Expert
1070
10002525
Denver Area
Subject: RE: 5430 Long Course Triathlon

ROCK!!

great race! on to Iron Man, what?!



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