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Pacific Coast Triathlon - TriathlonSprint

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Crystal Cove State Park, California
United States
Pelican Coast Events
60F / 16C
Total Time = 1h 34m 28s
Overall Rank = 382/626
Age Group = 35-39
Age Group Rank = 46/57
Pre-race routine:

Saturday packet pickup. Biked the run course, surveyed the swim for sighting, drove through the bike course. Rolling hills throughout! Ate huge carb breakfast and tapered food rest of the day.
Event warmup:

Sunday morning, got to site at 5:45 and it was already busy! Mounted my bike in near middle of the wave 3 group rack a bit closer to swim entry and farther from bike entry. Dynamic movement warmup at T1 and walked 1/2 mile to swim start. Got into water and got acclimated and warmed up. Waves and swells were about 2-3 feet tall but infrequent.
  • 17m 29s
  • 900 yards
  • 01m 56s / 100 yards

Got into the water and got smashed by a big wave. A racer hopped in front of me and disrupted my dive timing so I tried anyway but was too late. Smashed and pushed back. Another racer got smashed too but he recovered in time to grab me which was really nice of him. I was disoriented but fought through it and got into my groove quickly. Mentally thinking delayed catch/pull as much as possible. Looks like my pace has improved greatly! My new learned technique has paid off for this race (2nd ever + 30 seconds faster/100)!
What would you do differently?:

Next race start more to the left so I can get my own spot sighting waves. Another 5 yards away from the turn buoy won't be much overall. I just don't want to get smashed again!
Transition 1
  • 04m 47s

Ran up a crazy hill to T1. Passed 5 people who were walking up. A couple spectators said, "Whoa, that guy's pro!" ^_^ HR spiked but I did not crash or burn out. I need to get my mind more focused on changing. Removing the chip helped but I was still slow!
What would you do differently?:

Mentally break through the fatigue and just change!
  • 43m 58s
  • 12 miles
  • 16.38 mile/hr

Kept cycling cadence as even as possible 75-85rpm. Felt pretty good, never out of breath. Decided to hold back just a little to see what happens transitioning to the run. Passed a few and alot of aero bar cyclists with those unique rims passed me who seemed like monster AG'ers! They were super fast even on those hills! I passed most of the regular racers and mountain bikers. =)
What would you do differently?:

Push harder next year.
Transition 2
  • 02m 22s

Smooth T2. Racked bike w/o problems. Ate Clif Shot Blok. Did not forget race number belt this time! Left HR watch on the bike to save time and decided to hydrate on the course.
What would you do differently?:

Be more liberal with Trislide inside socks as I was at Goleta Beach Tri earlier because no blisters were felt then.
  • 25m 50s
  • 3.1 miles
  • 08m 20s  min/mile

Kinda missed my Gatorade Perform but the 2 water stops at mile 1 and 2 were nice. Decision to hold back a bit on the bike helped my transition to run. Did not feel as wasted and got into a groove quickly after a quarter mile. Left foot started feeling blistery last 1/2 mile. Apply more TriSlide/BodyGlide!
What would you do differently?:

Bring HR Watch to compare HR and RPE for feel and experience.
Post race
Warm down:

Walked around and stretched. Hydrated, ate bananas, watermelon, smoothie. Chatted with other finishers at transition.

What limited your ability to perform faster:

Getting smashed by a big wave. Unsure if it was a bad decision to hold back a bit on the bike but the run felt great!

Event comments:

I did not see anyone with a finishers medal. I was hoping to get one. Very organized race. Very popular. Alot of pro elites and pro AGs competed. It was very nice to see the military guys, policemen, and firemen compete and chat with. Parking was a nightmare though, argh!

I'm pleased with my overall performance in this race because it was tougher than my last (1st ever) one. That was flat compared to this rolling hills one. My interval training and swim technique practice since my first race last July has proven very helpful and it showed. I decided to hold back a slight bit here to avoid injury because my next race is going to be the grueling Magic Mountain Man Olympic Triathlon in a month! No holding back next year! ^_^

Last updated: 2011-04-20 12:00 AM
00:17:29 | 900 yards | 01m 56s / 100yards
Age Group: 47/57
Overall: 481/626
Performance: Good
Did not wear watch.
Suit: Xterra Vortex 4
Course: 900 yard course, right shoulders to buoys. Saw alot of fish and dodged alot of kelp. This beach is so clean! I could almost see the bottom during the whole swim.
Start type: Run Plus: Waves
Water temp: 64F / 18C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting:
Waves: Good Navigation: Good
Rounding: Good
Time: 04:47
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
00:43:58 | 12 miles | 16.38 mile/hr
Age Group: 43/57
Overall: 380/626
Performance: Average
148bpm avg HR 163bpm max.
Wind: Little
Course: Course was very rolling. Very well marked and volunteers were great!
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 02:22
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
00:25:50 | 03.1 miles | 08m 20s  min/mile
Age Group: 44/57
Overall: 392/626
Performance: Good
Did not bring HR watch. Used Nike Sportband to monitor pace. Pace myself for negative splits and used RPE to gauge performance. RPE7 on flats, RPE8 on hills.
Course: Rolling hills. Good thing I did some interval training to strengthen running skill getting over those hills.
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: Good
Race evaluation [1-5] 4

2011-09-11 11:52 PM

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Los Angeles, CA
Subject: Pacific Coast Triathlon
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