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Los Angeles Triathlon Championship Series #3 - TriathlonOlympic


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San Dimas, California
United States
Tri Events
90F / 32C
Sunny
Total Time = 2h 48m 10s
Overall Rank = 76/255
Age Group = 40-44
Age Group Rank = 11/27
Pre-race routine:

I got up at 5 am and downed a quick clif bar and a bottle of water. I had packed my bag and bike and what not the night before so I didn't wake the house so I just loaded up the car and headed out. I was on the road by 5:30 and arrived at the park at about 6. It's amazing how well freeways work when there aren't 5 million other people on it at the same time. Packet pickup / registration didn't start till 6:30 so I wandered around and checked out transition and the reservoir before going back and picking up my number and stuff.
Event warmup:

half mile warm up run around the park followed by a couple hundred yards of swimming while waiting for the race to start
Swim
  • 33m 36s
  • 1640 yards
  • 02m 03s / 100 yards
Comments:

For some reason I couldn't get in a groove on this swim. I've been doing a fair amount of open water swimming and I wasn't really tired...just slow and I couldn't get my form right. Still need more swimming I guess.
Transition 1
  • 02m 42s
Comments:

my mount stunk but otherwise, fairly basic transition
Bike
  • 1h 20m 22s
  • 24.85 miles
  • 18.55 mile/hr
Comments:

I was really trying to improve the bike this time out so I pushed pretty hard here. I think I paid for it later. The first hill coming out of the park and going up to the first right turn was rough. It was better the second and third lap because I was able to carry some momentum into it. The course was mostly smooth but one section was really broken up road and there was no way to avoid it.
What would you do differently?:

I still need bike work but I need to figure out how to hammer the bike without thrashing my legs.
Transition 2
  • 01m 29s
Run
  • 50m 1s
  • 6.21 miles
  • 08m 03s  min/mile
Comments:

This could've been a pretty run, it was a nice course but I was still sucking wind from the ride and couldn't get my heart rate down. Second half of the course I was able to smooth it out a bit and catch a few people.
What would you do differently?:

I've been focusing on the bike possibly to the detriment of my run so I need to strike a better balance there.
Post race
Event comments:

Overall this was a good course and a nice race but it was really the fist hot (I mean hot) weekend of the year and I think it took the race director by surprise. The bike course had no aid stations and while the run course had lots of aid, they were running out of water and cups and I think they were picking up cups tossed by runners and re-using them. Once I figured that out, I stopped taking water so I didn't catch anything. At the end there was no water except the drinking fountains at the restrooms at the park. There were some pissed off thirsty people.




Last updated: 2010-04-19 12:00 AM
Swimming
00:33:36 | 1640 yards | 02m 03s / 100yards
Age Group: 19/27
Overall: 65/255
Performance: Below average
Suit: aquaman
Course: This was a pretty basic swim. around the lake. The water was warm and fairly murky but there weren't a lot of lake weeds so I it was pretty ok.
Start type: Wade Plus:
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Good Drafting: Bad
Waves: Navigation: Average
Rounding: Average
T1
Time: 02:42
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
01:20:22 | 24.85 miles | 18.55 mile/hr
Age Group: 15/27
Overall: 78/255
Performance: Average
Wind: Little
Course: Very up and down course around the hills San Dimas. Three loops around Bonelli Park
Road: Smooth Dry Cadence: 80
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:29
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
00:50:01 | 06.21 miles | 08m 03s  min/mile
Age Group: 8/27
Overall: 64/255
Performance: Good
Course: Out and around the lake on the inside of the park.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge Just right
Organized? No
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 3

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2010-06-14 12:00 PM

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Veteran
286
100100252525
Orange, CA
Subject: Los Angeles Triathlon Championship Series #3


2010-06-14 12:18 PM
in reply to: #2920409

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Master
1736
100050010010025
Midcoast Maine
Subject: RE: Los Angeles Triathlon Championship Series #3
For a screaming hot day - you have some impressive paces! Great job.
2010-06-14 12:31 PM
in reply to: #2920409

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NH
Subject: RE: Los Angeles Triathlon Championship Series #3
Way to grind out a hot race.  Once you get to these distances no doubt that the bike and run become very related.  Overall great pacing and it looks like your run was ok given the heat.  Good race, you've gotten a full season in already!
2010-06-14 1:15 PM
in reply to: #2920409

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Extreme Veteran
542
50025
Pauls Valley, OK
Subject: RE: Los Angeles Triathlon Championship Series #3
Good FOP finish (FOP is top 1/3 right?).  Looks like running is your strong leg for sure.  Those tough climbs right out of the lake always seem to zap right from the get-go.
2010-06-14 7:56 PM
in reply to: #2920409

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Master
3127
2000100010025
Sunny Southern Cal
Subject: RE: Los Angeles Triathlon Championship Series #3

Nice job, tougher conditions with it heating up.  Pretty gross that they were reusing cups on the course.  I mean, that's disgusting.  I've never seen anything like that at this race before.  How'd you like those hills on the bike?

I'm curious if they had the transition set up in the lower lot or in the upper lot?

2010-06-14 8:07 PM
in reply to: #2920409

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Elite
2423
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Subject: RE: Los Angeles Triathlon Championship Series #3

bfoyle - 2010-06-14 1:00 PM

To hammer the bike without thrashing your legs you simply must ride hard more.  At 80+% of FTP.

 

65 out of 277 is pretty great.



2010-06-14 8:25 PM
in reply to: #2920409

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Veteran
526
50025
Richmond
Subject: RE: Los Angeles Triathlon Championship Series #3

Great race results considering the heat.  Congratulations on taking what the day gives you!  It will make you better prepared for Calgary 70.3.

2010-06-14 9:51 PM
in reply to: #2920409

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Member
41
25
Orange, CA
Subject: RE: Los Angeles Triathlon Championship Series #3
Really nice job considering the conditions. I know how the heat can just suck the life out of you. I still think your results are impressive despite your disappointment in the run. And that reusing of the cups thing...well that's just plain wrong!
2010-06-15 8:58 AM
in reply to: #2920409

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Expert
1246
100010010025
West Grove, PA
Subject: RE: Los Angeles Triathlon Championship Series #3
Those times look pretty awesome to me!  Great race in the brutal heat... way to fight through it!  You're in great shape leading up to your 70.3!
2010-06-15 9:42 AM
in reply to: #2921594

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Veteran
286
100100252525
Orange, CA
Subject: RE: Los Angeles Triathlon Championship Series #3
SevenZulu - 2010-06-14 5:56 PM

Nice job, tougher conditions with it heating up.  Pretty gross that they were reusing cups on the course.  I mean, that's disgusting.  I've never seen anything like that at this race before.  How'd you like those hills on the bike?

I'm curious if they had the transition set up in the lower lot or in the upper lot?



Those hills weren't too bad except the first one. The transition was in the upper lot so at least you had a little time to get rolling before the first climb.
2010-06-16 1:51 PM
in reply to: #2920409

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Expert
694
500100252525
WA
Subject: RE: Los Angeles Triathlon Championship Series #3
Great job Stud!!


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