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Rev3 Quassy Half
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Rev3 Quassy Half - Triathlon1/2 Ironman
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 Swim
Comments: Swimming has always been my weakest link. But i joined masters last year and I’ve been pretty consistent at going to practice 2 to 3 times a week since September. My previous best Half swim was 40:51, so a 5+ min improvement is very satisfying. This swim went well, except for the blinding sun when we turned the first buoy. I was swimming blind for much of that stretch. Otherwise, it was great and I felt strong coming out of the agua. What would you do differently?: pee prior to the race. beach starts limit your options!  Transition 1
Comments: T1 was fine. ran with shoes on, rather than flying mount. not sure if that cost me much at all. seems like the lower risk option without sacrificing much reward.  Bike
Comments: This was more of a mental test for me. Normally I like to hammer the bike as it is my relative strength. But I know that is not going to work in LP. So I stuck to the plan to stay in Z2 for the first 30 minutes and see how I felt. Well, it seemed like the whole world was passing me. Women from waves behind me were passing me. According to the results in the first 38.6 miles I lost 13 places in my age group averaging 18.5mph. But I stayed cool and just chugged along. I upped it to Z3 after about 30-40 minutes and was feeling good even on the huge hills. With 10 miles left to go I was feeling so good I couldn’t take it anymore and started pick up the pace just a little bit. This brought my last 17.4 mile pace to 19.2mph and I ended up passing 14 people from my age group in that stretch. I actually gained a spot from the start, re-passing all those folks that had passed me earlier, and I felt great. I loved this strategy. Nutrition: 2 bottles IM Perform (made me burp a lot…I think I will try Infinit). 2 water pick-ups. 3 gels. About 600-700 calories total…felt perfect. What would you do differently?: nothing Transition 2
Comments: hopped off cleanly. took some extra time to put on socks for the run, but it was smooth.  Run
Comments: I have never felt this good on a run. And this was the hardest run I have ever done. It felt like we were scaling cliffs at time. Relentless hills. I came off the bike running what I thought was way too fast and did the first mile (mostly downhill) around 7min. Gave myself a good scolding and told myself to chill out and follow the plan. Plan was all based on HR: High Z1 for the first 3 miles, Z2 for the next 7, and then best effort for the last 3. Even with the hills I felt has though I was just clicking off the miles. It’s tough to explain in words, but most of the other runs I have done I have begged the mile markers to come more quickly. This run I remarked how quickly the mile markers were going by. It was weird. This was a HIM run PR for me of 4 min and the course was easily twice as hard. Nutrition: Ate some GU chomps at the beginning. Took water for the first few miles. Then water/Gatorade for the middle. Towards last few miles I started taking some coke. Always dumped several waters over my head to keep cool. This all seemed to work really well as I had no cramping or stitches. The weather was perfect so i didn't overheat. I don't do well in heat! Post race
Warm down: ate 2 cheeseburgers and then rode the roller coaster with my daughter! What limited your ability to perform faster: I’m really happy with this performance and I will be heading to IMLP with confidence. I still can’t fathom doubling the distances, but I know I can trust the plan. So much seems to come down to execution. This venue was great. It was a challenge for sure, but it was what I needed. And I loved the fact that the kids could hang out in an amusement park and ride rides while dad was out doing his goofy thing! Event comments: Rev3 is AWESOME! Last updated: 2010-09-25 12:00 AM
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 2011-06-07 9:07 PM |
Veteran  193   Havertown, PA |  Subject: Rev3 Quassy Half |
| 2011-06-07 9:29 PM in reply to: #3538045 |
Regular 69 OKC | Subject: RE: Rev3 Quassy Half Sounds like a good showing on your part. Great job pacing on the bike. I have to learn to hold back. Good luck at IMLP. |
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United States
Rev3
75F / 24C
Sunny
Overall Rank = 194/625
Age Group = M40-44
Age Group Rank = 42/149
My family and I stayed at my cousin’s house who lives in the next town over, so we spent a lot of time with them, which was really nice.
A few details so I remember:
Race weight: 220#s. I really need to try to lose 10 more before IMLP, but I do love to eat and drink. It was funny to see “Big” Matty Reed in person. He’s the same height as me but 50lbs less. “Big” haha.
Pre race nutrition: 2am – 2 bottles Ensure (500 cals). 5am – 1 bottle Ensure, banana, coffee. Note: this was my first time trying Ensure and the 2am thing and I think it worked great. My stomach was rumbling before the race and I was a bit worried, but I felt great throughout the race and never felt deprived.
Equipment: Cervelo P2C, Neuvation wheels with wheel cover, latex tubes, Conti4000s, aero helmet, New Balance MR890 with socks for the run.
The first thing I noticed walking around transition is how freaking fit everyone looked and how nice the bikes were. You could tell this was a different level race than I was used to. It looked like everyone was a Kona qualifier. That’s ok, though, I had a plan which was to use this as a mental race prep for IMLP rather than a competitive race. Plan was to swim hard, bike with no ego, and run a steady pace. Also, I did not want to torch myself as I'm headed to the IMLP training camp this next weekend.