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Nathan Triathlon - TriathlonOlympic

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Tempe, Arizona
United States
Red Rock Company
90F / 32C
Total Time = 2h 34m 35s
Overall Rank = 87/427
Age Group = M 25-29
Age Group Rank = 22/55
Pre-race routine:

Woke up at 4am and got in the shower. I had all my gear lined up from the night before in the order that I would need it. I put all my stuff in my backpack as I had my pre race breakfast of coffee, bagel with peanut butter and a banana. Woke Mindi up and made sure my fantasy football lineup was in order while she got ready. Left the house for Tempe about 4:45am.
Event warmup:

I got to transition a little after 5am and got my stuff set up, body marked and timing chip. I hung out with Elliot and Dustin for a little while before starting my pre race anxiety check. I swear to god that I must have checked my transition area and bike about 10 times before I left transition. I don't know what my problem was, I was extra anxious for this race. Elliot kept giving me shit for it and asking if I was going to be ok. Took a hit off the gel flask and was off the the swim start. There I stretched and tried to stay calm.
  • 31m 44s
  • 1750 meters
  • 01m 49s / 100 meters

I'm always really nervous for the swim start, this race was no exception. We got in the water a little before 6:50 and had to swim like 50meters to the buoys. Not sure why they did it that way for this race. Probably to clear room for the next wave to get into the water.

I tried to stay in the middle of the wave. During previous races I've stayed at the front to avoid getting kicked but I end up going out too fast. I tried to grab the feet of somebody in front of me and just keep up a solid effort. I started breathing ever other stroke as opposed to every third like I do in training. I had a hard time finding people to draft off of so I just plotted a line and tried to swim straight towards the buoy. I felt good throughout and when I got the the turnaround I glanced at my watch and I was a couple of minutes behind where I wanted to be. I tried to pick up the pace a little on the way back and was shocked when I saw my time. I thought either the course was long or I really sucked at OWS.

The consensus is that the course was 200-250 meters long. That would account for some of the unanticipated time but I was hoping to be faster then this. Overall good swim. I didn't swallow too much water and I didn't have any stomach issues heading into transition.
What would you do differently?:

Invent a way for a RD to have an accurate swim course. It seems like the last 2-3 races I've done the courses have been long.

I need to work on my OWS. I can put up good times in the pool training but it just doesn't translate in races. I'm always slower my almost 10 seconds per 100M. This off season I think I might look into so swim form training. If nothing else it will help me be more efficient so that I don't expend so much energy during this portion of the race.
Transition 1
  • 01m 43s

This should have been quicker but at least I was able to find my rack right away.
What would you do differently?:

Just be faster
  • 1h 10m 56s
  • 24.6 miles
  • 20.81 mile/hr

Going into this race I have the goal of improving my previous OLY time which was 2:56:xx. This race fell a month out from my A race of the SOMA half ironman. My ultimate goal was to just have a good day and gain some experience that I can take into SOMA. I wanted to break 2:50:00 and part of that was to at least average 19mph on the bike. Up to this point I've never really been prepared for a race and I've always been under trained. That has always caused me to not perform well and put up bad splits in the bike and run.

As soon as I got out of transition I just tucked into my aero position and pushed a comfortable but faster pace. I stayed in the big ring which is something that I've been trying to do (push a bigger gear). I kept glancing at my garmin and saw that I was always around 19-26 mph. Of course the 90 degree and hair pin turns didn't help any but I felt comfortable and just kept pushing the pace. After about the first lap I knew I was going to average more then 19mph and would finish the bike portion faster then 1:30:00. I smiled and just kept riding hard while dodging people over shooting turns and riding two-three abreast on their mountain bikes. I made it off the course unscaved by some of the craziness that was out there.
What would you do differently?:

Push harder. I think that despite this being my best performance on the bike that I held back a little because I was unsure of how this effort was going to affect my run. I passed a lot of people and even dropped a guy in my AG that I had been battling back and forth with. My bike training SOMA has been solid with more then 5 rides at 90 miles. My high training volume was what gave me the ability to ride so well and to run even better afterwords. I held back a little and looking back definitely could have pushed harder.
Transition 2
  • 01m 41s

Again, too slow. Maybe I need to start practicing transitions because this should have been a lot faster. I also run with socks and while I had them rolled up and ready to go, that still takes a little bit of time. Maybe I'll start running without socks in training and see if that will toughen up my feet for a sock-less run in a race.
What would you do differently?:

Just try to move quicker. Maybe run without socks if it's something that I've done enough training with.
  • 48m 30s
  • 6.21 miles
  • 07m 49s  min/mile

Felt pretty good right off the bike. I was a little surprised as I didn't know how my legs would feel given my effort on the bike. I started out faster then what I wanted to or could hold. Sub 7 min/mile but a backed off into a pace that was comfortable. My plan was to go slower then what I normally run and then gradually build into a faster pace. I felt so good that I just floated between 7.5-8 minutes per mile. I had waster at every aid station and made sure to dump some on myself to keep cool. I finished the 5K in 23 minutes and was ecstatic. I had my garmin on one wrist for my run time and my Timex watch on the other wrist that had been keeping track of my total time and my lap time. I knew that I was going to smoke my sub 2:50:00 goal but I didn't know by how much. I was thinking around 2:40:00 or a little more depending on how the second 5K went. I was feeling good with my pace and I tried to keep it under 8min/mile. At one of the aid stations I took in too much water and could feel it sloshing around in my stomach. My pace slowed for a few minutes as my stomach adjusted. The discomfort subsided and I picked up the pace to where I was. A I got to the North end of Mill Ave I knew that I would finish under 2:40:00 and I really just pushed it from there. I went into a full out "run for your life" sprint down the finish shoot and gave a fist pump and a scream as I crossed the finish line. I was on cloud 9 and could not believe that raced so well. Not only did I bet my previous OLY time, I killed it by shaving 22 minutes off of it. I'm excited for where my fitness is at and for what is possible at the SOMA HIM.
What would you do differently?:

Be more careful about taking in too much water. I also might have been able to push the pace a little faster but not by much. This is the fastest that I've ran a 10K in since doing triathlons and I'm more then happy about my performance.
Post race
Warm down:

Had a piece of pizza at the finish line and a beer with the Arizona BT people. Shot the shit and discussed the race with everybody.

Afterwords Mindi and I joined some friends for tailgating at the Cardinals game. Perfect way to celebrate a PR.

What limited your ability to perform faster:

My pace on the bike had little to no effect on my run so I could have definitely pushed the pace harder on the bike and averaged 21 or more. My OWS needs work but for the time, effort and money that it would cost I'm not sure how much of a benefit I'd see and my time and effort might be better spent working on my cycling and running.

Event comments:

Great race! The bike course could use some rework but I understand the logistical nightmare between having the optimal course and keeping the race within one small city like Tempe.

I love Redrock and their races and this one is a must every year.

Last updated: 2009-09-01 12:00 AM
00:31:44 | 1750 meters | 01m 49s / 100meters
Age Group: 18/55
Overall: 61/427
Performance: Average
Suit: Tri suit
Course: Your standard rectangle swim course.
Start type: Wade Plus: Waves
Water temp: 80F / 27C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Average
Waves: Good Navigation: Average
Rounding: Average
Time: 01:43
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
01:10:56 | 24.6 miles | 20.81 mile/hr
Age Group: 27/55
Overall: 167/427
Performance: Good
Wind: Some
Course: Pretty flat with the usual 3 hairpin turns to fit the entire course within the city of Tempe.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:41
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:48:30 | 06.21 miles | 07m 49s  min/mile
Age Group: 26/55
Overall: 104/427
Performance: Good
Course: Two laps around Tempe Town Lake
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
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

2009-09-30 1:56 PM

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Chandler, Arizona
Subject: Nathan Triathlon

2009-09-30 2:02 PM
in reply to: #2434716

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Fountain Hills, AZ
Subject: RE: Nathan Triathlon
Great job! Yes, it was a fast bike course and so will be SOMA. The previous Olympics down there like Tempe Int. and Natahns last year had a terrible bike course which was long due to Light Rail contruction. Good stuff, my man!
2009-09-30 2:23 PM
in reply to: #2434733

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Chandler, Arizona
Subject: RE: Nathan Triathlon

bryancd - 2009-09-30 12:02 PM Great job! Yes, it was a fast bike course and so will be SOMA. The previous Olympics down there like Tempe Int. and Natahns last year had a terrible bike course which was long due to Light Rail contruction. Good stuff, my man!

Yeah, felt good to to be prepared training wise and to perform well in the race. I'm really looking forward to SOMA now!

2009-09-30 2:58 PM
in reply to: #2434716

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Extreme Veteran
Phoenix, AZ
Subject: RE: Nathan Triathlon

Awesome race Kevin! Your commitment to training lately is really paying off!

2009-09-30 3:17 PM
in reply to: #2434716

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Subject: RE: Nathan Triathlon
Hahaha.. I only gave you sh*t after the race! It was only funny because you came into this race so prepared and I knew you were going to do well

Again, awesome splits. I'll never forget the look on your face when you looked down at your watch when you crossed the finish line and saw your time... what a huge difference training makes!! Congrats man.

Edited by elliot85 2009-09-30 3:18 PM
2009-09-30 5:02 PM
in reply to: #2434716

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Subject: RE: Nathan Triathlon
Wow!  You were really cruising out there.  That is an awesome effort and an EXCELLENT time!!

Way to go!  You're going to kill SOMA!

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