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Kinetic Half - Triathlon1/2 Ironman

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Spotsylvania, Virginia
United States
Set Up Events
60F / 16C
Total Time = 6h 04m 14s
Overall Rank = 324/410
Age Group = M40-44
Age Group Rank = 67/77
Pre-race routine:

Wake up at 5am. Coffee, bagel, banana. Pack car with Joe, time running tight, but we are only 10 minutes away. Get to Lake Anna Park and they redirect us to a parking lot a little ways away from transition, so we have to pump tires, put bags on back and ride to transition, luckily no accidents. I didn't set up transition really because it was supposed to rain, so I just put my transition bag in a garbage bag next to my bike. I realized I forgot my IM Perform bottles in the freezer back at the house, but I brought a water and IM Perform bottle and put them in my cages, neither had drinking spouts though. Put on wetsuit as the announcer said 5 minutes until gun for first wave. I was in third wave. I was pretty relaxed considering this was a half and I was so unorganized, there is some good and bad in that statement. Almost perfect weather conditions, cool and overcast. Wished Joe good luck on the beach, he was in wave before me.
Event warmup:

None. I did get into the water just before my wave, this probably helped a little as I adjusted my googles.
  • 34m 9s
  • 2112 yards
  • 01m 37s / 100 yards

I had a little secret, that even though this was IM pacing day, I was going to have a little fun on the swim if I felt good. That meant I might push a little harder on swim and see how I feel (HR, etc.) getting on the bike to mimic IM day a little and just to see what I can do. I like the fact it was beach start and I started in front to get any practice for the IM mass start, but AG group was too small and I didn't he get bumped hardly, especially since I stayed close to front the entire time. I ran into water and dolphined a few times to get to deeper water. Before first turn, I was already into the group ahead of me and then by next turn I was into the lead group. I apparently like to meet all the kayakers, since they are always directing me back into the course, this happened several times and I know I lost some real time here again. I pushed to the end and was more tired than normal 1/2 swims I think, so I was curious about my time, which was a PR! I felt dizzy coming out of the water, more than usual. It also seems when I come out of the water they are always announcing the lead women coming out, last time I was battling her in, not knowing that or I would have gave way.
What would you do differently?:

Not zigzag the course. It's obvious to me now that all the drills I had in my training plan should have been sighting practice. I will be building sighting into my warm up and easy swim sets going forward. I won't push this hard at IMCDA, but I think I settled HR down ok. Kick more last 50 yards of swim to get blood flowing, this may help my dizzy feeling when getting out of water.
Transition 1
  • 06m 53s

Joe met me upon entering T1, thought WOW, he did great, he expected me to pass him again like I did at B2B. I didn't notice that he was already changed and ready to go too. He then told me he pulled himself out of the swim, but was going to finish the day. He kept trying to talk to me, but I was was feeling dizzy and thought, keep your distance and let me settle down. I did feel a little nausea.
What would you do differently?:

Have a plan (and plan B) and execute it. I really didn't have any plan B for the rain forecast so I just expected to setup transition and even though it was forecasting rain all week, I didn't think of this issue frankly because I looked at this race as too much as "just a training day" rather than race day at IM pace. I had the intention, but I didn't prepare for a race day at IM pace.
  • 3h 15m 22s
  • 56 miles
  • 17.20 mile/hr

Started out of T1 with Joe, hoped to spend the rest of the day with him since I would be in IM pace zone. He went a little ahead of me and then I caught back up to him at mile 20. I was concerned I was pushing too hard in high 17 mph and wanted to negative split. My stomach wasn't feeling right at least for the first half of the ride so I tried to settle it down with water. Took gels and shot blocks to keep calories on track. Not sure, but I think the bowl of popcorn last night was not a good idea, too much fiber, felt like it might be the reason stomach was upset. Nice ride overall, cool, drizzle a few short times. Hills weren't a big deal since I've been training on them, at least at this level, would have liked to know elevation, but think it was fairly small in light of what to expect at IMCDA. Second loop slowed down about 1/2 mph, but just wanted to feel good on the run I kept telling myself. Stopped to pee somewhere between mile 50-56, couldn't hold it any longer.
What would you do differently?:

Have my HR strap and garmin on. Ideally, not have to stop and pee. Everything else went according to plan, except would like to have a negative split, I have a harder time doing that on the bike than on run for some reason.
Transition 2
  • 07m 55s

Extra slow, thought Joe was right behind me and would come into T2 so I took my time. Also, the non-setup caused more time, still didn't think I took this long though.
What would you do differently?:

Again, have a plan and plan B for transitions.
  • 1h 59m 58s
  • 13.1 miles
  • 09m 10s  min/mile

Felt good at the start, focused solely on HR and first getting it down to Z1 or low Z2. Surprisingly I was keeping it in Z1 and creeped at times into Z2 for first 2 laps (HR spikes into Z2 came with the hills as did a slower pace naturally). My HR (at below 10' pace) was really getting me excited about my fitness level. I ran next to a women and kept with her for the first lap, until she dropped into the potty. Every loop we went past the Papa John's trailer and it smelled so good, gave us some inspiration to get to finish line! Third lap I had to stop into the potty, but it was right on the course and was reasonably quick stop. I tried to stop there on lap 2 but it was occupied, think I scared the women inside by jerking the door handle, opps sorry. The cool weather made a big difference overall on pace and HR. Kicked it up when I knew there was just a 5k left, took off about a minute per mile in last 5k. My time was better than my open half marathon in February and was a PR in HIM. I was pumped when I saw a sub 2 hr time, even if it was by 2 seconds!! Ha!
What would you do differently?:

Nothing really, run went better than planned.
Post race
Warm down:

Nothing, hanged out, ate my personal Papa Johns pepperoni pizza, never tasted better. Waited for Joe to finish and congratulated him, he was a little down due to not completing swim, says he really needs to train more so these races are more enjoyable.

What limited your ability to perform faster:

Not having a race plan, slow transitions, other than that, it went as expected. Well, and my bike, I have a noticeable gap in bike rankings versus swim and run in every race.

Event comments:

this could have easily been a PR race for me, just by elimating the waste in transitions I could have PR'd and if I pushed a little more on bike/run, I think I had a more in me, but that wasn't for today. Overall, I got out of today what I wanted, IM fitness check and learn from a race day what to tweek in the plan. Main take away is to have a race plan and review it over and over. I did this well last year and it really helped, so I know what the benefit is now.

Last updated: 2011-01-29 12:00 AM
00:34:09 | 2112 yards | 01m 37s / 100yards
Age Group: 12/77
Overall: 98/410
Performance: Average
1 lap (triangle) in Lake Anna
Suit: xterra vortex3 full
Course: my first beach start, 1 loop, water was not choppy at all, not glass, but no real waves to deal with which was great
Start type: Run Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Average Navigation: Bad
Rounding: Average
Time: 06:53
Performance: Bad
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: Yes
Getting up to speed: Average
03:15:22 | 56 miles | 17.20 mile/hr
Age Group: 72/77
Overall: 364/410
Performance: Average
Forgot to put on garmin and HR strap in T1.
Wind: None
Course: 3 loops with some hills
Road: Smooth Wet Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 07:55
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Average
Shoe and helmet removal Below average
01:59:58 | 13.1 miles | 09m 10s  min/mile
Age Group: 48/77
Overall: 256/410
Performance: Good
AHR = 138
Course: 3 loops, hilly (climb = 865ft)
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Yes
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] 4

2011-05-18 10:13 AM

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Subject: Kinetic Half

2011-05-18 12:22 PM
in reply to: #3505881

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Midcoast Maine
Subject: RE: Kinetic Half
Wooo hooo! Great job Matt! I like that you approached it as a training day and figured out some of the bugs. Great job - and your run is such an improvement!
2011-05-18 12:42 PM
in reply to: #3505881

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Subject: RE: Kinetic Half

Great job!

Impressed with your swimming! Nice PR on the swim and the run!  Can't believe you ran faster than your solo HM.  Nice job working out the kinks.

2011-05-19 9:45 PM
in reply to: #3505881

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Subject: RE: Kinetic Half
Congrats on a great race!! If you don't want to stop to pee, you know there are other options!!
2011-05-20 10:01 AM
in reply to: #3509169

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Fairfax, VA
Subject: RE: Kinetic Half
great race!
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