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Seahorse Challenge - TriathlonOlympic

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Kalamazoo, Michigan
United States
3D Racing
93!!F / 0C
Total Time = 2h 56m 14s
Overall Rank = 102/160
Age Group = 30-34
Age Group Rank = 22/
Pre-race routine:

Awoke at 4:30AM, arrived at the park at 7:30. Ate two clif bars in route. Set up transition, talked to my Mafia friends. :)

Pretty damn cool to walk around and yell "Hey" to my fellow Mafia members as we each worked our way into the transition area.
Event warmup:

Stretched. Took a quick dip in the water 10 minutes prior to start.
  • 24m 45s
  • 1640 yards
  • 01m 31s / 100 yards

I've only swam a handful of times in recent months, but somehow I managed to PR for avg 100 split. For the first 200 yds I dealt with a lot of jockeying for position before the field thinned out.

I swam agressively, and sighted VERY well - I was within a half foot for every bouy. I began to tire mid way through the second loop but managed to reel in a few swimmers anyways.
What would you do differently?:

Buy a WETSUIT? Rent one? I think I can drop 2-3 minutes off my swim time for an OLY if I had one.

Swim more. My speed and conditioning aren't up to par. Yeah, I pr'ed...but I am about half the swimmer I was this past fall.
Transition 1
  • 02m 46s

Rather fast for me!
  • 1h 24m 58s
  • 25 miles
  • 17.65 mile/hr

I didn't pick up the the marked road bump coming out T1 as fast as I should have...and I banged it good! My right cleat popped out...and I damn near fell as I tried to get my foot back in while I tried to maintain some momentum to climb a hill. A harbinger for my ride.

The same cleat popped out a couple of other times when I shifted into the big chain ring and caused me all kinds of problems...

Also, my chain popped out TWICE. Ugh. The first time a course official came by and wanted to know if I needed a van...

My knee was a non-issue for most of the swim, and only began to ache with about 500 yds to go...the knee was bothersome for the entire ride. :(

What would you do differently?:

F if I know. I suck at biking! I actually biked 1 full MPH slower than last year. :( Of course, having to pull over three times didn't help.

I need a second bottle holder for my bike!
Transition 2
  • 01m 30s

Both of my transition times were middle of the pack or better. Pleasantly surprised!
  • 1h 02m 7s
  • 6.2 miles
  • 10m 01s  min/mile

I came off the bike in good shape and was ready to attack. My two mile split was 14:10. BUT my knee friggin' ached...the discomfort really kicked in on the hilly third mile. I almost bagged it after the first loop. Friggin' ticked. I persevered and ran/ walked the remaining 5K.

What would you do differently?:

Kick ASS? Knowing how strong I generally run, I was MAJORILY disappointed that I couldn't "bring it" and let out my frustrations from my horrendous bike ride.

Just sucked. Last year I avg'ed 9:08.
Post race
Warm down:

Drank several Heinekens.

What limited your ability to perform faster:

My friggin' knee and my piss poor biking ability! The weather. It was HOT...I should have taken in more fluids.

Event comments:

The course was demanding but fun!

Last updated: 2005-06-06 12:00 AM
00:24:45 | 1640 yards | 01m 31s / 100yards
Age Group: 7/
Overall: 25/160
Performance: Good
Suit: Speedo!
Course: Triangle course.
Start type: Wade Plus: Waves
Water temp: 60F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 02:46
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed: Bad
01:24:58 | 25 miles | 17.65 mile/hr
Age Group: 28/
Overall: 141/160
Performance: Bad
A two loop course.
Wind: Some
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Bad Hills:
Race pace: Comfortable Drinks: Not enough
Time: 01:30
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:02:07 | 06.2 miles | 10m 01s  min/mile
Age Group: 22/
Overall: 107/160
Performance: Bad
Two loops.
Course: Hilly and HOT. The trails had some serious up and downs.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? No
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4

2005-06-06 3:05 PM

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Adrian, MI
Subject: Seahorse Challenge

2005-06-06 3:18 PM
in reply to: #169690

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Subject: RE: Seahorse Challenge
we all would have done much better if the weather would have been a bit nicer.  it is really hard to race in 90 degree 90% humidity weather when there was absolutely no opportunity to train in that same kind of weather. it's the beginning of june! it shouldn't be this hot yet!  you (everyone) experiences BIG cardiac drift causing much slower times.  well get em next time.  i hope the knee gets better, you shoulda been icing it while drinking the brew.  it was fun Frooooomer, can't wait to do it again, but in 70's and light wind and low humidity. 
2005-06-06 3:22 PM
in reply to: #169690

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Extreme Veteran
Subject: RE: Seahorse Challenge

Props for finishing the race despite the knee issue.

You freaking killed the swim...and I agree....a wetsuit will probably help shave off a couple more minutes.

Drop chain.  Might be a mechanical issue or a shifting issue.  Suddenly shifting from BCR to SCR or vice versa can cause problems.

I agree that you probably needed more hydration...especially for a hot race.

Let the knee heal up.  We know and YOU know that you run fast.   The compeition only know that you SWIM fast.  Hit them HARD NEXT YEAR

2005-06-06 3:31 PM
in reply to: #169690

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Broomfield, Colorado
Subject: RE: Seahorse Challenge

Greg....still....kudos for sticking it out and not bagging it!  it's hard to do that! 

NICE swim.  You ARE a rock star. 

2005-06-06 3:35 PM
in reply to: #169690

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Evergreen, Colorado
Subject: RE: Seahorse Challenge

Great race despite the knee, Greg.  I feel your pain....I walked three miles of my last mary due to knee issues and was cursing every step of the way.  So trust me when I say that if you don't let it heal, it never will!  Rest that knee!

Cleats popping out is one of two things...they could just be not set at a high enough tension.  Now that you are used to them and don't have issues getting in and out (sts) you should tighten the tension up.  It's just a screw of some kind on the pedal.  However...could be that the cleats are not set at the right angle either.  My tri bike ones are nice and straight, but my spd's on my old bike are 'duck footed'.  I have noticed since I started riding the tri bike more that my feet fight the duck-foot angle on the spd's.  And that fighting causes the cleats to pop out (since you normally escape them by twisting your foot!!!)  So, this is LESS likely than the tension, BUT...if you set the cleat angle at a non-natural angle for your feet, you will tend to pop out.  Just a thought since you only put them on this week....

Back to the knee...didn't start til you started biking a lot.  Has your bike ever been professionally fitted?  If not...that could be the knee problem....

2005-06-06 3:38 PM
in reply to: #169690

Online or Offline
Subject: RE: Seahorse Challenge

Equipment and Body malfunctions aside, you raced a good race when the body and bike cooperated! (I used to drop my chain a lot going from a steep descent to a hard climb because I wasn't paying attention to my gearing combination - cross gearing on my bike guarantees that I'll drop my chain   )

Hills are hell on the knees! Rest up and get that knee stronger for your 1/2 IM! Disappointment will lead to hunger - next time you'll friggin "bring it"! ATTACK ATTACK ATTACK

2005-06-06 3:42 PM
in reply to: #169690

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Whitsett, North Carolina
Subject: RE: Seahorse Challenge

Water temp:  60     Suit: Speedo!!!  LOL!  You're such a freaking crazy stud.  Your swim kicked ass.  You're right about the wetsuit...easily you'd be at 1:20/100.

Tough bike though.  Having to stop blows.  Figure each one costed you at least a min to min and a half.  What is up the the bike - mechanical...tuning???  Pile on some knee issues...glad to see you felt good coming into the run...I think I'd be a mess at that point.

Nothing you could do about the knee though on the run.  Gotta heal that thing up for FFF...(and you're like no shit bro). 

Go for the aero bottle on the bike if you don't have one.  No slowing down to take a drink, plus can refill on the go.

I so wish that knee was 100%...I know you've got a ferocious run waiting to be unleased on the unsuspecting masses.  Looking forward to meeting you at FFF.  Keep hanging.

2005-06-06 4:21 PM
in reply to: #169690

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Columbia, MO
Subject: RE: Seahorse Challenge
Dude sorry to hear about the knee, been there done that, it sucks...
But hey, you had the moxie to stick it out to the finish, that alone speaks volumes...
Give it some rest, and then hammer it hard...or look at it this way, now would be the perfect time to get in some extra swim practice you've been wanting!

Great job regardless
2005-06-06 4:44 PM
in reply to: #169690

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Plant City, FL
Subject: RE: Seahorse Challenge
Greg--You Rock.  No matter what your bike/run times!!   
2005-06-06 5:43 PM
in reply to: #169690

Subject: ...
This user's post has been ignored.
2005-06-06 5:47 PM
in reply to: #169690

Williamston, Michigan
Subject: RE: Seahorse Challenge
Great job on your you wouldn't do well on the swim...thats a good one...HA..  Sorry about the knee thing...Bet I can find you a good pod if you need on tho.  Get a wetsuit and you will be hanging with the pros.  Enjoy your recovery -SMO

2005-06-06 10:56 PM
in reply to: #169690

Issaquah, WA,
Subject: RE: Seahorse Challenge
Sorry about the knee.  Good race anyway.  GET A WETSUIT!!!
2005-06-06 11:15 PM
in reply to: #169690

Northern VA
Subject: RE: Seahorse Challenge

Way to hang tough and finish Greg! 

The race site officially listed the temp at 93!!!  And I think humidity equal to it.

You gotta get those injuries healed up! 

See ya at Steelhead - We're GOIN SUB-6!!!! (IF I'm alive after LP)

Edited by glf33 2005-06-06 11:17 PM
2005-06-07 9:07 AM
in reply to: #169690

Extreme Veteran
Plant City, Florida
Subject: RE: Seahorse Challenge

nice race Mr. Fromer ....your swim times even without training are unbelievable and with a wetsuit I even cut over 30 seconds / 100 yards off my time...keep at the bike and get the knee healed have serious students to think about...again congrats....

2005-06-07 7:40 PM
in reply to: #169690

Marietta, Ga
Subject: RE: Seahorse Challenge

"Lets get small"....I bet it took you a few days to find the jewels after dunking them in 60 degree water.  Buddy, I hear you about what happens when your God given equipment fails you in a race.  Mine did the same, but for me, it was my own fault.

Kudos for your swim PR, that's awesome.  Don't knock yourself about the bike.  This weekend, I realized once and for all that that the "core" of a tri is the bike leg and you can't underestimate time in the saddle when it comes to race preparation.  I slacked off, myself, and paid dearly for it in my race.

I hope the knee heals up quickly, sorry to hear it slowed you so on the run.  I was hoping as I read through your race report that you'd kill the run after getting off the bike.  But some days, its just not meant to be.  Thanks for sharing the RR.  Glad to see you and the MI Mafia had a nice get together afterwards.

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