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Diamond in the Rough - TriathlonOlympic


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Perryville, MD
United States
Piranha Sports
85F / 29C
Sunny
Total Time = 2h 21m 47s
Overall Rank = 100/681
Age Group = 30-34
Age Group Rank = 14/69
Pre-race routine:

Wake-up call at 5:15am, have a prot shake and Frappaccino, 3 Alieve, 1 Thermorexin, 1 multi-vit, pack the car, check out and head for the park by 5:45. Got there just as transition was opening and I got a great spot on the end of the rack 10ft from the bike in/out and a straight 100m shot down the rack to the swim in/run out.
Event warmup:

10min easy run, 5min easy ride, streching. They didn't let anyone get in the water before the race start so I didn't get any swim warm-up.
Swim
  • 28m 28s
  • 1600 meters
  • 01m 47s / 100 meters
Comments:

This swim felt very good. I never felt exhausted or like I needed a rest and never had to resort to breast or side stroke like my last race. The official water temp was 77.8 so wetsuits were legal but I opted to not wear mine...I think I'm going to sell my full suit and get a sleeveless. One of the things that seemed to get to me most at Hampton was that I started feeling very hot and constricted by the last 1/3 of the swim and that just made it all the worse. So I just wore my Team Javelin one-piece suit and it was great. I only got off course once. I managed to cut to the inside of the last turn bouy by about 10ft. It just came up so quickly. I took a look up to sight and didn't see the big yellow bouy anymore...I was already past it. Otherwise everything went very well. I wasn't all that fast compared to the rest of the people racing but it was my fastest OW swim this season by far and I felt very good when I got out of the water...that was my goal for the swim today. I was able to catch a few drafts here and there but really just focused on doing my own thing, keeping a nice steady rythm and remaining relaxed. I managed to make this swim about 2min faster than my last race and this was 100m longer.
What would you do differently?:

I'm very happy with my swim considering how poorly my last race swim went. All I can do is train more and get faster. My goal for this season is to be a solid mid-pack swimmer and 33/69 puts me dead in the middle.

Since I decided not to wear my wetsuit i probably gav up 2-3min on the other 95% of the people who wore one so finding a wetsuit that I am completely comfortable with would have bumped me up ~80 positions into the mid 200s. I'm going to sell my full suit and pick up a sleeveless ASAP...hopefully I'll like that better.

The only time I had difficulty was when the assholes behind me climbed up my damn back. There were several times when someone would come up on me and take 5+ strokes all over my legs. When I tap a set of feet I make an immediate adjustment to keep from banging on them again...I guess not everyone is as considerate.
Transition 1
  • 01m 24s
Comments:

Good quick transition. I had a great rack position about 10ft from the bike in/out so I didn't have far to go. I downed 2 more Alieve before heading out.
What would you do differently?:

I suppose I could cut 5-10 seconds off by learning to do the running leap onto the bike and then getting into my shoes but that really isn't a priority for me right now.
Bike
  • 1h 17m 57s
  • 27 miles
  • 20.78 mile/hr
Comments:

I loved this bike course. It was very hilly and I was eating people up from start to finish. I probably passed 50+ people and got passed by ~10 over the 27 miles. There was a 7.5% grade 1+ mile uphill at about mile 20...that kind of sucked but I kept my ass in the saddle and it all went fine. I hit 45.6mph on one of the longer downhills!
What would you do differently?:

Go harder! I was concerned about burning my legs out if I cranked too hard up the hills since I don't have any hills to train on. Turns out I only averaged 158bpm and my cycle LT is 165 so I think I left some time on the course. Next time I'll know better. my goal for this season is to be a top 25% biker and 18/69 puts me at 26% so I'm really close.
Transition 2
  • 00m 44s
Comments:

Another great transition! Of course it helped that I only had to go 10ft into transition to my rack spot and then straight out the other end but I was in and out FAST.
What would you do differently?:

Nothing...this was as good as it gets.
Run
  • 33m 16s
  • 5 miles
  • 06m 39s  min/mile
Comments:

Most of the run was out in the sun so it got a little hot but they had 4 water stops so I was able to stay cool for the most part. I intentionally ingored my mile splits because I didn't really want to know. The goal was to run the best I could at the time and let the splits be what they were. One of the big mistakes I made at my last race was looking at my splits and that got into my head. Looking back at my HR data I bet I could have gone harder. I can maintain ~175bpm for a 10k and I only got my HR up there over the last mile. Like the bike course, I think I left some time out there...but I felt very good about my run overall.
What would you do differently?:

Train harder! I just need to work on the bricks and develop more speed off the bike. My goal was to just run 7min/mile pace and I ended up averaging 6:40 without too much misery. I was happy with my run considering how poorly my run went at Hampton. My goal for this season is to be a top 10% runner and 8/69 puts me at 12% so I'm getting close.
Post race
Warm down:

Some walking, water, Gator, and a light jog back the course to find Jason and give him some encouragement into the finish.

What limited your ability to perform faster:

Conditioning and a little inexperience. All 3 legs felt good and my transitions were fast. I only have 2 speed workouts under my belt this season and maybe 6 good bricks...and no hill work on the bike. I haven't peaked for the season and I didn't do a formal taper for this race. I also didn't know what to expect of my legs after all the hills on the bike so I didn't push it as hard as I could have (in retrospect...that's just a matter of getting more race experience and learning exactly how my body reacts to different types of courses). I'll be back next year and I'll cut at least 5min off my total time.

I was just happy that I felt so good about everything. I came out of the water with a very positive attitude and the carried me the rest of the day. I didn't experience anything like I did in Hampton a few weeks back so I either made HUGE progress with my training the last couple weeks or I just had a really off day at Hampton. This race was a 100% opposite experience and I loved it.

Event comments:

I loved this race...everything from my performace to the organization, to the course itself. 2 enthusiastic thumbs up for Diamond in the Rough!!!

My only complaint is that they use non-standard distances (1 mile, 27 miles, 5 miles) so I can't compare it as directly to other Oly distance races.


Profile Album


Last updated: 2005-03-25 12:00 AM
Swimming
00:28:28 | 1600 meters | 01m 47s / 100meters
Age Group: 33/69
Overall: 332/681
Performance: Good
My HR climbed gradually from start to finish and peaked around 172 at the very end but I was going fairly hard by then because I knew I was at the ramp.
Suit: no wetsuit
Course: Simple diamond shape course in the river. There was a steep ramp up/down from the dock that was only about 5ft wide plus maybe 40 steps up the river bank. They didn't let anyone get in for warm-ups because it wasn't easy to get people down the river bank and off the dock. I got maybe 20 strokes before my wave was off.
Start type: Wade Plus: Waves
Water temp: 78F / 25C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:24
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
01:17:57 | 27 miles | 20.78 mile/hr
Age Group: 18/69
Overall: 111/681
Performance: Good
I only averaged 158bpm for the bike course.
Wind: None
Course: Extremely technical and very hilly course...but it was great! I don't have any hills to train on so I was concerned after driving the course the night before but I kept my ass in the saddle on the hills and kept the legs spinning. It was mostly in the shade and they had 2 bottle exchanges. I really enjoyed this ride and managed to have a much higher average speed than I expected from all the climbing.
Road: Smooth Dry Cadence: 92
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 00:44
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
00:33:16 | 05 miles | 06m 39s  min/mile
Age Group: 8/69
Overall: 54/681
Performance: Good
Mile #1 - 6:45, 158bpm Mile #2 - 6:47, 164bpm Mile #3 - 6:58, 165bpm Mile #4 - 6:52, 171bpm Mile #5 - 6:00, 176bpm
Course: 5 mile out and back along the river. Mostly flat and fairly fast. The finish was about 200m up a gradual hill in the grass.
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] 5

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2005-07-10 9:45 PM

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Pro
3870
200010005001001001002525
Virginia Beach, VA
Subject: Diamond in the Rough
Here it is...the race report.  I was very happy with my race and felt strong from start to finish.  It was a complete turn-around from my first Oly race a few weeks ago.  Check back later in the week for pictures.

Edited by TH3_FRB 2005-07-10 9:47 PM


2005-07-11 2:15 AM
in reply to: #194392

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Expert
773
5001001002525
Subject: RE: Diamond in the Rough
Wow, I'm drooling over those times. I, like you, was afraid to bonk in my last tri, and ended with the feeling that I should have left more out on the race track. I'm sure with your enthusiasm you'll only get better and faster. Great job.
2005-07-11 7:01 AM
in reply to: #194392

Pro
3903
20001000500100100100100
Andover
Subject: RE: Diamond in the Rough
CONGRATS on an excellent race. Nice to finish feeling strong!
2005-07-11 7:14 AM
in reply to: #194392

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Master
2314
2000100100100
Gulf Shores, AL
Subject: RE: Diamond in the Rough
You are flat out fast. I see podium's in your future. I wouldn't worry about nonstandard distances, from my experience standard distances are often force fitted and make for crazy bike routes and on top of that course conditions and profiles are never very similiiar. Awesome race!

Ken
2005-07-11 7:22 AM
in reply to: #194392

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Master
1551
10005002525
Virginia Beach, VA
Subject: RE: Diamond in the Rough
Nice race!!! Great job coming back after a tough one in Hampton. I see a lot more races like this in your future.
2005-07-11 8:44 AM
in reply to: #194392

Master
1741
100050010010025
Boston
Subject: RE: Diamond in the Rough
Yowza, I, too am drooling over your times. Your run and swim times were really great. Also, good to know the team javelin uniform worked out good- that's what I'm wearing on Saturday! I can't belive you LIKED the hilly bike course. Ugh, I despise hills. Anyways, looks like a solid performance, you should be really pleased.


2005-07-11 8:58 AM
in reply to: #194584

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Pro
3870
200010005001001001002525
Virginia Beach, VA
Subject: RE: Diamond in the Rough

I LOVED the bike course...I just wish I didn't hold back so much on the hills but I didn't want to be reduced to a miserable crawl on the run so I stuck with my original plan.  I was happy enough with my swim because I felt good and came into T1 feeling ready to go.  Everyone that beat me overall in my age group was 5-8min faster on the swim and there were a few that were 10min faster so I think I have some serious progress to make in the water over the next couple years.  Not wearing a wetsuit probably lost me 2-3min right off the bat.  I'm getting stronger and learning from the experiences...this was only my 2nd race at this distance.

GatorGirl22 - 2005-07-11 9:44 AM Yowza, I, too am drooling over your times. Your run and swim times were really great. Also, good to know the team javelin uniform worked out good- that's what I'm wearing on Saturday! I can't belive you LIKED the hilly bike course. Ugh, I despise hills. Anyways, looks like a solid performance, you should be really pleased.

2005-07-11 9:45 AM
in reply to: #194392

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Elite
3223
20001000100100
Hendersonville
Subject: RE: Diamond in the Rough
Great job! I just can't believe anyone can run that fast. Its crazy! It's good to know that a hilly course can be fun for someone who doesn't/can't train on hills!
Nice race report too. I am really looking forward to seeing what you can do after peaking/tapering.
Jessica
2005-07-11 1:16 PM
in reply to: #194392

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Master
2005
2000
South Florida
Subject: RE: Diamond in the Rough
Great job on the negative splits on the run, especially after all that hill climbing!  superb race.
2005-07-11 1:27 PM
in reply to: #194392

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Elite
3020
20001000
Bay Area, CA
Subject: RE: Diamond in the Rough

Great Race!  It's amazing what a good swim will do for you, isn't it?

I remember your Hampton report, your swim totally threw off the rest of your race.  Sounds like maybe the wetsuit is causing you issues, so yeah, get a sleeveless, you might feel less constricted. 

2005-07-11 2:35 PM
in reply to: #194392

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Regular
92
252525
Washington, DC
Subject: RE: Diamond in the Rough

Awesome race!  You did very well in all 3 sections and your run was absolutely smoking. You are meeting your goals, having fun and performing well.  Way to go!

(Funny, you and I were probably getting out of the water at almost the same time.   Glad someone enjoyed the bike.    Can't wait to see your pictures.)



2005-07-13 11:14 AM
in reply to: #194392

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Pro
4578
20002000500252525
Vancouver, BC
Subject: RE: Diamond in the Rough
Hey Joel,

Awesome race. You did a lot of work in the past couple of weeks and it really paid off. I'm glad the Team Javelin uniform worked well for you too. Definitely get those pics to the Team Javelin organizers.

Great work almost meeting your goals already this year. I think you are going to blow them away by the end of the season.

Nice race.
Jen
2005-07-25 9:41 AM
in reply to: #194392

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Pro
3870
200010005001001001002525
Virginia Beach, VA
Subject: RE: Diamond in the Rough
Pix up...more coming tonight.
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