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.
78F / 26C
Total Time = 5h 21m 43s
Overall Rank = 327/1004
Age Group = M25-29
Age Group Rank = 34/72
Pre-race routine:

Woke up around 3:15, loaded the car, took care of the dog, grabbed the coffee, meant to make oatmeal but forgot, once I realized I decided I was over it and I would have a gel before the start and act like nothing ever happenned.

Got to the race around 5:10ish, plenty of time to get into transition and get a spot near the aisle. Quickly got the stuff laid out then addressed my screaming bladder. Always nice to get that out of the way before the lines get out of hand.

Met Misty and my Mom as they were walking up, we walked to the beach and watched a couple waves start, then we watched a few pros get out of the water before I even got in. They started at 6:30, my wave was supposed to go at 7:05 but it was closer to 7:08
Event warmup:

Got in and got wet, that's about it. This was my C race so the swim was my warmup for the day.
  • 34m 50s
  • 1931 meters
  • 01m 48s / 100 meters

What?!? This is the fastest I have ever swam in a race of any distance I am pretty sure. A full 7:19 better than last year. How do you like them apples?
What would you do differently?:

Just hope everything goes this well in Louisville where there is potential to be sans-wetsuit due to warm waters.
Transition 1
  • 01m 32s

4 seconds slower than last year. I can't complain, I set my bike up on the far side from the bike exit. Horrible decision in picking where to set up my bike. It turns out I had to run TOWARDS all the swimmers coming in the entrance, then clear across transition with my bike to the exit. Ridiculous.
What would you do differently?:

Actually use my brain to think in the morning.
  • 2h 41m 24s
  • 56 miles
  • 20.82 mile/hr

I was feeling great the first lap, but I started realizing around the start of the second lap that I wasn't going to be able to keep the pace. I struggled to keep my HR down from the beginning, I paid for it the last 15 miles while fighting the wind. 4:21 slower than last year, not a huge deal but I think I need to pick up the intensity in my bike rides. I have been going through the motions rather than ramping up the intensity to race pace.
What would you do differently?:

Take it a little easier the first half, I am not worried too much with having trained fairly hard in recent weeks.
Transition 2
  • 01m 31s

This included the obligatory pit stop to drain the bladder. 17 seconds faster than last year, I'll take it. At this point I was not in a hurry, just looking to keep everything together and get some momentum going into the final training days for Louisville.
What would you do differently?:

  • 2h 02m 28s
  • 13.1 miles
  • 09m 21s  min/mile

I am happy with this. The second hill bit me and it took me 3-4 mins to get myself back together. The last mile I slowed down, I think I was fading due to my overexertion on the bike. I'd rather learn my lesson about a fast bike start today that during the Louisville race. My arms and chest muscles on the side got tight the last 4 miles and I was shaking and stretching them, flailing them all over, I probably looked like a monkey shaking my arms out. The ache just wouldnt go away so I just had to deal with it until the finish.
What would you do differently?:

I probably could have taken a couple more drinks and a gel. First lap I had about 18oz Infinit for 200 calories along with 4oz cola, and 8oz gatorade.
Second lap I had 8oz cola, 4 oz water, 12 oz gatorade. I could have drank a little bit more, and on a hotter day I definitely would have to.
Post race
Warm down:

Couple of Ice sponges down the back, guzzled a cold waterbottle. Walked over to where Misty and my mom had their towels under a tree. I decided to go over into the lake to rinse off and cool down my muscles. Mission accomplished, I instantly began to shiver. Warmed up, then went for the food and ate everything in site. Next, on to the beer tent for a quick one. Said goodbye to my mom and got my stuff out of transition and drove home.

What limited your ability to perform faster:

Probably going out too fast on the bike, which was more of a feel thing, because I thought I could go out this fast since I did it last year, but really I was not as rested as last year. So I should have felt the signs from my muscles sooner knowing I could not maintain that pace.

Event comments:

Solid race. I wonder what will happen next year when it is Ironman-run.

Last updated: 2009-05-05 12:00 AM
00:34:50 | 1931 meters | 01m 48s / 100meters
Age Group: 22/72
Overall: 251/1004
Performance: Good
HRavg 135
Suit: Orca
Course: Straight out into the sun past 2 red "Dorito" buoys and left at the yellow buy for a couple hundred meters then left around another yellow buoy and back past 3 red buoy I think, left at another yellow buoy to the finish banner.
Start type: Wade Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 01:32
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:41:24 | 56 miles | 20.82 mile/hr
Age Group: 39/72
Overall: 332/1004
Performance: Average
Lap 1 was 1:18:38 (HR146); Lap 2 was 1:23:XX (HR143)
Wind: Some
Course: A couple 28 mile laps around rural Boulder County
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Too hard Drinks: Just right
Time: 01:31
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:02:28 | 13.1 miles | 09m 21s  min/mile
Age Group: 34/72
Overall: 407/1004
Performance: Good
Mile Time(HR) - 8:57(139),9:17(142),9:16(147),9:09(147),9:30(146),9:24(148),5:27(149)1st half in 1:00:59 pace 9:19; 3:52(150),18:52(2miles150),9:05(151),9:12(150),20:28(2.1miles149) 2nd half in 1:01:29 pace 9:23.
Course: A couple of loops around the dirt roads surrounding Boulder Reservoir.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

2009-08-10 11:26 PM

User image

Fort Collins, CO
Subject: 5430 Long Course Triathlon

2009-08-10 11:31 PM
in reply to: #2340485

User image

Evergreen, CO
Subject: RE: 5430 Long Course Triathlon
Great job on the race!!  Best of luck @ Louisville!
2009-08-10 11:38 PM
in reply to: #2340485

User image

Parker, CO
Subject: RE: 5430 Long Course Triathlon
Nice race!  Way to improve your swim! that's an impressive time!
2009-08-11 8:24 AM
in reply to: #2340485

User image

Parker, CO
Subject: RE: 5430 Long Course Triathlon

Nice job out there.  Best of luck later this month in Louisville!

2009-08-11 8:27 AM
in reply to: #2340485

User image

Extreme Veteran
Firestone, CO
Subject: RE: 5430 Long Course Triathlon
Great race! A 5:21 "c" race is smokin. Have fun in Louisville!
2009-08-11 9:43 AM
in reply to: #2340485

User image

Colorado Springs, Colorado
Subject: RE: 5430 Long Course Triathlon
Nice race. Very solid swim and good bike. It sounds like you have the ability to go much faster and held back so you would be ready for your IM. Smart planning like that will likely pay off with a good race in Louisville. WTG!

2009-08-11 10:30 AM
in reply to: #2340485

User image

Breckenridge, CO
Subject: RE: 5430 Long Course Triathlon
Great job on the swim improvement!
2009-08-11 1:37 PM
in reply to: #2340485

User image

, North Carolina
Subject: RE: 5430 Long Course Triathlon
Hooray for a good swim!  Congrats on a great race.  Have fun in Louisville!  Smile
General Discussion-> Race Reports!
General Discussion Race Reports! » 5430 Long Course Triathlon Rss Feed