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Triangle Triathlon - TriathlonSprint

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Raleigh, NC
United States
Set-up Inc.
80F / 27C
Total Time = 1h 18m 35s
Overall Rank = 147/593
Age Group = M30-34
Age Group Rank = 26/85
Pre-race routine:

Day before the race met up with Wakeman (Mark) and Tpeterson02 (Tom) and we checked out the venue, drove the bike course. Ran the run course by myself after everyone headed out to get a feel for the hills.

Race Day - breakfast was some yogurt, and canteloupe. 1 hour drive to race site, left there 6:30 DUh! Set up transition area, got body marked, got chip. Ran into the Elite Masters Female (her name is Phyllis) that finished a few secs in front of me at Kure Beach. I walked up to her and in my smoothest sexiest voice ask her, " gonna pace me again here like at Kure". More on her later....

Also...I finally broke down and did the deed...I shaved down the legs. LOL!
Event warmup:

Warmed up with a 10 min bike ride, then a very short jog, and about a 500y warmup in the lake. Gelled 30 mins prior to start which was right before my jog, and downed with about 4oz of water as a chaser.
  • 11m 25s
  • 820 yards
  • 01m 23s / 100 yards

Finally a swim course without current, chop, or behemoth waves crushing you. When I saw the course on Sat, I felt like I could really do some damage here.

My wave started 4 mins after the elite m/f and masters elite m/f. Absolutely no wind at all...lake was nice and smooth. Started up front in my first in water start. Sprinted the first 300y to get everyone off my tail and just fell into a sweet rhythm. Sighted every 12 strokes and the bilateral breathing kept me dead on track. Water was your typical murkey, can't see your hand lakewater.

Split on my watch was 11:57, or a 1:28/100y avg pace. Don't have official place or time yet, but according to wifey, was 3rd out of the water of about 150 in my wave. SWEET!

I did finally get the opportunity to tail someone for about 40 yards. I kept hitting his feet though, but I could feel the easier pace set in with him cutting the water for me. LOL! After hitting his feet for about the 10th time, I left him behind. Caught up to and passed one of the elites. Woo Hoo!

I was bumped and nudged quite a bit at the start. I think I had a really fast first 300 yards to get away from the craziness.

PERSONAL BEST swim for me...and I felt damn strong getting out of the water! Was it the shave down??????
What would you do differently?:

Keep up the muscular endurance and anaerobic endurance workouts.
Transition 1
  • 01m 21s

Uneventful. End of swim course was right near transition. Long run through a stoney parking lot to get to mount line with the bike.
What would you do differently?:

Saw the guy in front of me just jump on his bike and go after crossing mount line. I gotta learn how to do that.
  • 41m 53s
  • 15 miles
  • 21.49 mile/hr

Lots and lots and lots of hills...and some more freaking hills thrown in just to make it interesting. As I'm starting out onto the course, I hear a "GO JEFF" from the crowd...and it wasn't the wife's voice. Who could it first thought was a Bostic groupie...LOL j/k. Turns out fitphd (Shannon) and Theattorney (Christian) were out to cheer their fellow BT'ers on. YOU GUYS ROCK! I can't wait to return the sentiments at UNC! Goal was 20 watch had me coming in at 21 mph. Holy crap. I don't know how that happened on this course. That's faster than flat Kure Beach. There were times I was in the small chain ring doing 11 mph. Maybe the downhills made up for it, but this was one leg eating bike course. I'll have to wait for the official splits and see.

Unlike my swim, I felt that my bike was definietly a MOP effort.

I did one thing different on this race that I haven't on prior races. I drank like a madman....actually, a couple times, I drank to the point of feeling queasy and almost Wendi'ing. Back on my last 10 mile run, I did a little study to figure out how much I sweat. Turns out I should be drinking about 20 fl oz. every 30 mins to have a net zero weight loss. So...every 5 mins I'd take a huge drink out of my gel/water mixture. I also wanted to see if this had any impact on the running leg cramps.

My pics for this are going to be hilarious. When I was approaching the dismount line, some idiot decides to get in one more pass in our 4 foot wide bike lane. Then, slams on the brakes when he gets in front of me. What a sped. Well, I just happened to be taking my feet out of my shoes at the time. One foot was out, this guy made me get my hands on the brakes and never got the other foot out of the shoe. I end up unclipping and sliding out of the shoe and running back to T2 with one shoe on the pedal and one shoe on in my hand. LOL!

What would you do differently?:

Saddle time. August will be dedicated to getting some serious hours on the bike.
Transition 2
  • 01m 57s

Besides what happened before the dismount line, everything very smooth. Took extra 5 secs to down a huge gulp of gatorade I had at my t-area. Decided to put on some socks too. That easily ate up 20-30 secs.
What would you do differently?:

Lose the socks.
  • 22m 2s
  • 3.1 miles
  • 07m 07s  min/mile

Ran strong. Splits were awesome (though they are unofficial)
Mile 1: 7.00
Mile 2: 7.38
Mile 3 + 0.1: 7.37

Good run. Not too many passes here, lost more spots than I gained...maybe 10-15 I'd say. Walked through 2 water stops long enough to drink a good sized drink of water. I think it was the right decision and I'd do it again.

While I was on the run, I witnessed a brutal bike accident. It was one of those "On your left" and the person moves left. I got to talk to the guy afterwards. He DNF'd and was rashed pretty bad. He didn't hit his head, and went skidding into the grass. Still, I'll remember the sounds of the accident for awhile.

I decided to kick with about 4 tenths of a mile left. It was all downhill, so I figured going terribly anaerobic won't hurt too badly. It felt GREAT!


As I cross the finish line and they're taking off my chip, I look up at the person who finished a few seconds in front of me. It was Phyllis!!! She finished in front of me again. LOL! She looks at me and I look at her and we both burst out laughing right there at the finish. Classic.
What would you do differently?:

I think I have more questions instead of answers here....I had the best performance it because:
mary training??
hydration strategy???
my insane taper?
shaved legs???

I sincerely don't know what I did to make this performance happen...I guess I'll keep with the mary plan and the hydration strategy. I guess I can keep shaving until the next race. If I swim that fast again, you bet your sweet as I will. As for the taper...who knows?
Post race
Warm down:

Rehydrated. Pounded 12 oz of Endurox, then had some food. The family met me and gave me all sorts of sweaty hugs and kisses. Ran into Shannon and Christian and the whole "Who's cheering for me" puzzle cleared up. LOL! Saw Mark finish. Never saw Tom. Sorry bro!!!

Headed over to Mike's house (HookedOnTri) and drank some Yuengling. Mmmmm...right Cathy? :)

What limited your ability to perform faster:

Performance on the hills. Speed on the run.

Event comments:

Another good Setup Inc production. Even better production at Mikey's house. Thanks Mike! And oh yeah...I nearly forgot to mention to all the FFF people....Shannon made another cobbler!!!!!!!

This was my best race ever. Personal bests in every sport.

Last updated: 2005-07-06 12:00 AM
00:11:25 | 820 yards | 01m 23s / 100yards
Age Group: 4/85
Overall: 48/593
Performance: Good
Suit: trishorts
Course: Two legs of a triangle
Start type: Wade Plus: Waves
Water temp: 84F / 29C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Good
Time: 01:21
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
00:41:53 | 15 miles | 21.49 mile/hr
Age Group: 44/85
Overall: 227/593
Performance: Average
Wind: None
Course: X shaped course. Hills out the ying yang.
Road: Smooth Dry Cadence: LOW
Turns: Good Cornering: Good
Gear changes: Average Hills: Below average
Race pace: Hard Drinks: Just right
Time: 01:57
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:22:02 | 03.1 miles | 07m 07s  min/mile
Age Group: 35/85
Overall: 176/593
Performance: Good
Course: Crazy looping course. Rolling terrain. 1 big hill we had to do twice.
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
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2005-07-11 7:31 PM

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Whitsett, North Carolina
Subject: Triangle Triathlon
Thanks for all the BT Support.  You all rock...both in person and over the internet.  Its those damn Fromer swims that make you fast in the water too.  Right Greg?!!!!  :)

Edited by jkbostic 2005-07-11 7:42 PM

2005-07-11 7:54 PM
in reply to: #195391

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Rochester Hills, Michigan
Gold member
Subject: RE: Triangle Triathlon

Giddyup, you friggin madman.  PB's in droves, this triathalon thing is pretty friggin easy, huh?!  Nice work, congrats on the big race, and even more props for including Wendi as a verb...again

2005-07-11 7:58 PM
in reply to: #195391

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Subject: RE: Triangle Triathlon
Wow, it all just came together for you! Congrats on a fantastic race! I drink more than most people too and thought it really helped me on the run at St. Anthony's.
You are fast!!
2005-07-11 8:05 PM
in reply to: #195391

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Williamston, Michigan
Subject: RE: Triangle Triathlon
FINALLY...I thought you were never going to post a race report...COngreatulations on a great race.  Good job on the hydration strategy.  Looks like it work for you.  You know just a 2% dehydration causes up to 15% loss in performance.  That bike is fast...must be because its orange   Take care-SMO
2005-07-11 8:44 PM
in reply to: #195391

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Apex NC
Subject: RE: Triangle Triathlon
LMAO what a great report... you smoked this tri.. It was great meeting you at Mike's house. Keep it up, some day I hope to do as well!
2005-07-11 8:59 PM
in reply to: #195391

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Plant City, FL
Subject: RE: Triangle Triathlon
AWESOME RACE JEFF!!  I'm so proud of you!!  I KNOW it's the legs!! Or the pep talk...Either way, you kicked tail!!

2005-07-11 9:15 PM
in reply to: #195391

, Alabama
Subject: RE: Triangle Triathlon
HOLY MOLY, JEFF!  21+ on the bike and those unbelieveable swim and run splits?!?!?  Imagine how well you would've done if you had shaved your legs for St. Anthony's!  Congrats<img align='middle' src=''>
2005-07-12 5:25 AM
in reply to: #195391

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Subject: RE: Triangle Triathlon
Woo Hoo! You were awesome out there! Killer work on all three events! Can't wait to watch you race again--it was incredibly inspiring!


Edited by fitphd 2005-07-12 5:25 AM
2005-07-12 9:26 AM
in reply to: #195391

Extreme Veteran
Randleman, NC
Subject: RE: Triangle Triathlon
Hey Jeff,

I could not wait to read the report and it was worth it! Way to go! As usual I will not comment on your swim other than to say your time is incomprehensible. I have already heard from some of the other guys on the team about those hilss. I guess they rode a different course from you. Those times were awesome across the board and congratulations on the PB's. 2 weeks till Mission Man!

2005-07-12 10:18 AM
in reply to: #195391

Subject: RE: Triangle Triathlon
What a great race report to read, Jeff. You are so detailed! (is that your feminine side peeking out? LOL!) What a great feeling to give 100% effort and have it be your best performance. Personally, I think it was the shaved legs. Hopefully you can replicate whatever you did at this race, for your next one. Congrats!!!
2005-07-12 1:24 PM
in reply to: #195391

New user
Cary, NC
Subject: RE: Triangle Triathlon
Man that was a great effort Jeff, you smoked that course, pretty soon your going to have to have an E next to your name in the results.

It was great meeting you and your wife at Mike's after the race.

Once again great job.


2005-07-12 4:22 PM
in reply to: #195391

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Extreme Veteran
Winston-Salem, NC
Subject: RE: Triangle Triathlon

AWESOME RACE, BRO! You put it all together here. Just an ugly, ugly good time on the you must have drafted off of some speedboat! And your run was so much improved! Whatever you found to work (hydration, smoothie legs, etc) on that day, just repeat it next time!

Great to see you again. 

2005-07-13 12:57 AM
in reply to: #195391

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Bay Area, CA
Subject: RE: Triangle Triathlon

It was the legs.

Although the training and taper probably had something to do with it.

2005-07-13 6:46 AM
in reply to: #195391

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Marietta, Ga
Subject: RE: Triangle Triathlon
I think its time you turned Pro, lined up the sponsors, and started taking this triathlon thing seriously.  You are freakin' fast.
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