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5430 1/2 IM - Triathlon1/2 Ironman

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Boulder, Colorado
United States
5430 Sports
85F / 29C
Sunny

Total Time = 6h 38m 23s
Overall Rank = 430/554
Age Group = 35-39
Age Group Rank = 74/84

Pre-race routine:

Eat some cereal, go to the bathroom, pack up and leave. At the race, unpack and place the running things near my rear tire and the biking things near the front tire.

Event warmup:

None. Just go in the water 5 min before the start of my race, get some water in the wetsuit, and make sure the goggles have a good seal.

Swim

44m 57s
2112 yards
02m 08s / 100 yards

Comments:

The swim actually went well. I didn't have to stop at all and I picked up the pace for the second half of the swim. I may have been a little too conservative with staying to the outside, but it was worth the piece of mind.

What would you do differently?:

Nothing.

Transition 1

06m 21s

Comments:

It was a bit slow, but I wanted to make sure I got more sunblock over my entire body. Unfortunately, I forgot to get some behind my shoulder and it must have rubbed off during the swim, 'cuz I'm fried there.

What would you do differently?:

I would have waited a little longer and left at the same time as Cathy. It would have only been another minute or two and it would have been cool to leave together.

Bike

3h 06m 35s
56 miles
18.01 mile/hr

Comments:

The bike went well, but I think I pushed it a little too hard. After 10 miles, my butt was hurting and I knew it would be a long ride. After the first loop, my legs were tired and I knew it would be a long race. After 35 miles my legs were no longer legs - they were toast! After 45 miles they didn't want to go much more - luckily they knew the way back to the reservoir and went on autopilot.

What would you do differently?:

Tear open the Clif bar before I put it in the Bento box (or put it in a baggie).
Pace myself a little better. I did my first lap with an ave speed of 18.7, which is too fast for me if I want to also run a half marathon after the bike.

Transition 2

05m 27s

Comments:

At this point, my legs were already tired, so I was in no hurry to get out of the transition area.

What would you do differently?:

I have to make a better mental note of where my bike is parked. I thought I was in the 2nd to the end row on the E side, but it was 2nd to the end on the W side; so I was a few aisles off since there were 6 rows.

Run

2h 35m
13.1 miles
11m 50s min/mile

Comments:

The run crushed me. My goal was to finish in under 6 hours and if I would have had a normal run, I was on pace to beat that.
Since my legs were tired at the start of the race, my plan was to run a mile, walk a minute. That lasted only 3 miles. At that point, I already started getting a blister on my left foot at my arch and my stomach didn't want anything else forced upon it. I didn't have any more food or gels from that point on, and only a moderate amount of liquid (1/2 water, 1/2 Gatoraid). The first loop was pretty painful, but I was still doing OK. At the start of the second loop, I was at the point where I was walking almost as I was running and I started getting dizzy. I tried to force down just a tiny bit of gel at the first aid station but my stomach resisted and threatened to produce my breakfast if I didn't heed its warnings. By mile 9, I was almost exclusively walking and couldn't look down or up without getting excessively dizzy. At mile 11, the volunteer at the aid station must have noticed I looked (and felt) like crap, and she started walking with me and evaluating my general condition. Then she started asking me questions. Rather than asking easier questions like: what's the atomic weight of naturally occuring uranium, or if the lengths of the legs of a right triangle are 5 and 12, what is the length of the hypotenuse; she instead goes right to the tough questions. The first one was: have you had any fuel lately. This was met with a blank stare and silence. Then: when was the last time you had some food or a gel. Again, a blank stare and silence. Then, for some unknown reason, I just started crying. The darn brain wasn't cooperating with me. She suggested that I come back to the tent and she get some medical help. I, of course, refused. Then she suggested that I come back and just sit down for a little while - that is allowed and would not cause my disqualification. I again refused. Now feeling threatened by her, I did what came instinctively - I ran away from her! I knew I only had 2 miles to go and was not going to stop at that point. The last 2 miles were pretty much a blur, but I know I did run pretty far after that aid station.

What would you do differently?:

Force more liquids into my body. Have a gel at the very beginning of the run. Do a little more research on proper hydration.

Post race

Warm down:

Hang out in the medical tent for about an hour.

What limited your ability to perform faster:

Poor hydration/nutrition on the run; going too fast on the bike.

Event comments:

They didn't have any toilets on the bike ride - I joined several other guys in the trees just off the Diagonal Highway. They had plenty of aid stations that were all very well equiped.

Last updated: 2005-08-08 12:00 AM

Swimming
00:44:57 \| 2112 yards \| 02m 08s / 100yards
Age Group:	0/84
Overall:	439/554
Performance:	Good
Suit:	yes, wetsuit
Course:	Single lap in a modified box shape. Swim CCW.
Start type:	Wade	Plus:	Waves
Water temp:	72F / 22C	Current:	Low
200M Perf.	Good	Remainder:	Good
Breathing:	Good	Drafting:	Below average
Waves:		Navigation:	Average
Rounding:	Average

T1
Time:	06:21
Performance:	Below average
Cap removal:	Average	Helmet on/ Suit off:	No
Wetsuit stuck?	No	Run with bike:	Yes
Jump on bike:	Yes
Getting up to speed:	Average

Biking
03:06:35 \| 56 miles \| 18.01 mile/hr
Age Group:	0/84
Overall:	410/554
Performance:	Average
Wind:	Little
Course:	2 loops; mostly rolling hills - some were fairly big, but most were not.
Road:	Smooth Dry	Cadence:	90
Turns:	Average	Cornering:	Average
Gear changes:	Good	Hills:	Good
Race pace:	Too hard	Drinks:	Just right

T2
Time:	05:27
Overall:	Below average
Riding w/ feet on shoes		Below average
Jumping off bike		Average
Running with bike		Good
Racking bike		Bad
Shoe and helmet removal		Average

Running
02:35:00 \| 13.1 miles \| 11m 50s min/mile
Age Group:	0/84
Overall:	417/554
Performance:	Bad
Course:	2 loops around the res. No shade on the course; only small rolling hills.
Keeping cool	Below average	Drinking	Not enough

Post race
Weight change:	%
Overall:	Below average
Mental exertion [1-5]	2
Physical exertion [1-5]	4
Good race?	Ok

Evaluation
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]	3

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Macdaddy

2005-08-08 1:46 PM

Member

Subject: 5430 1/2 IM

5430 1/2 IM

5430 1/2 IM - Triathlon1/2 Ironman

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