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Intraining Icebreaker Pool Triathlon - TriathlonSprint


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American Fork, Utah
United States
In Training
60F / 16C
Sunny
Total Time = 1h 14m 30s
Overall Rank = 95/235
Age Group = 35-39
Age Group Rank = 12/21
Pre-race routine:

The standard a.m. protein shake. Got to venue about an hour before. Was a little rushed getting there. Met some of the other BT guys. Set up transition.
Event warmup:

Stretching. 50m before they called us to line up for start.
Swim
  • 06m 56s
  • 300 meters
  • 02m 19s / 100 meters
Comments:

Started too fast. Bonked last 100.
What would you do differently?:

Longer warm-up. Continue to build stamina. First 100M was sub 2' hold that pace!
Transition 1
  • 02m 37s
Comments:

Fast walk because HR was up high from swim.
What would you do differently?:

Run through transition. Practice getting in and out of bike shoes faster. Jump on bike immediately outside of T1. Pace swim so I can run instead of walk through T1.

Transitions a big improvement over last race.
Bike
  • 36m 46s
  • 11.5 miles
  • 18.77 mile/hr
Comments:

Pushed a little on the bike. AHR 158 (low z4). Wanted to hold back for the run but couldn't on the new wheels. Leg angles are different and I felt it. Cadence is there but power needs work. Fun coming down the backside. Overall ~ 2.7mph better than practice run on the old ride last week.
What would you do differently?:

Get the bike computer hooked up. Go faster. ;)
Transition 2
  • 01m 16s
What would you do differently?:

Start getting out of shoes while on bike.
Run
  • 26m 54s
  • 3.1 miles
  • 08m 41s  min/mile
Comments:

Legs were hammered. Walked a lot of the hill. Was surprised to come in under 9'. I must have come really hard on the backside. Stamina was fine.
What would you do differently?:

Go faster!
Post race
Warm down:

Light stretching.

What limited your ability to perform faster:

Lack of sleep. Lack of hill training. Swim pacing. Felt the calve raise sets from Wed. big time 'running' the hill. On C race weeks do weights early in the week.

Inability to keep AHR at a higher level for a longer period over bike and run. Low Z4 for bike. Mid Z3 for run (how much due to walking hill?).

Event comments:

Stamina was good. Power in the legs not so much on the hills for both bike and run. This will come later as most of training has been on the flats. My goals were aggressive. A practice run on the bike followed by a nice 7-10 min break before a run is not the same as a transition in a race.

I did much better than my last race and that is the most important. I was EOP (22/23 in AG) for my first race. MOP for this one (12/21). So things are looking good. Be great to see how year continues to progress.

Might pick up the other piece of equipment for my bodylink so I can analyze HR over the course of an entire race/workout instead of just lap averages.

Great finishes by the other BT'rs. drewwhite and runningfoo both finished 1st in their respective AGs and 13th and 14th overall (this was Drew's first race)! Another friend and BTer also finished first in his AG and UtTriMan finished 4th in his, just a few seconds out of placing. (UtTriMan was my 'nemesis' for this one and he got me by 18 seconds). Brappleye had a great first race as well.

Beautiful day. Nicely set up. Plenty of volunteers. Good direction and traffic management. Road was rough - some nasty potholes.

TriUtah does a nice job. Look forward to the next one.


Profile Album


Last updated: 2006-02-26 12:00 AM
Swimming
00:06:56 | 300 meters | 02m 19s / 100meters
Age Group: 17/21
Overall: 144/235
Performance: Below average
AHR 139 but was 160 getting out
Suit: Desoto Trisuit
Course: 50m indoor pool
Start type: Inside Pool Plus:
Water temp: 78F / 26C Current:
200M Perf. Below average Remainder: Below average
Breathing: Average Drafting:
Waves: Navigation:
Rounding:
T1
Time: 02:37
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
00:36:46 | 11.5 miles | 18.77 mile/hr
Age Group: 11/21
Overall: 74/235
Performance:
Wind: Some
Course: Two laps and a lot of climbing.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:16
Overall: Average
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
00:26:54 | 03.1 miles | 08m 41s  min/mile
Age Group: 13/21
Overall: 98/235
Performance: Below average
AHR 161 (mid z3)
Course: Big hill to start for first mile. Flat with incline and rolling downhill last mile.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
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] 4

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2006-03-26 4:05 AM

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Subject: Intraining Icebreaker Pool Triathlon


2006-03-26 8:34 AM
in reply to: #379570

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Tremonton, Utah
Subject: RE: Intraining Icebreaker Pool Triathlon

Great Race, Jim!  You did great --I agree -- the long transitions on last weeks brick didn't help much with transitions yesterday -- but the work sure helped us understand a bit better what was coming today!

BT was VERY well represented at this race -- look at all the hardware!

Looking forward to getting together with you for more workouts/races in the future.  You going to do the 4/22 sprint in Saratoga Springs?

 

2006-03-26 9:38 AM
in reply to: #379570

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Provo, UT (my heart is in Seattle)
Subject: RE: Intraining Icebreaker Pool Triathlon
Good job Jim. You sure killed that second transition. And for walking up part of the hill, you blasted that running course! Great race!
2006-03-26 4:03 PM
in reply to: #379651

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Austin, TX
Subject: RE: Intraining Icebreaker Pool Triathlon
Great job. I checked where you came in in the AG as compared to Ogden. BIG improvement yesterday! And you will only continue to improve, especially as you your "A" races. The consistency is paying off. I can't wait to see how you do at Ogden this year.
2006-03-29 12:10 PM
in reply to: #379798

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Subject: RE: Intraining Icebreaker Pool Triathlon
Yeah, it'll be interesting to see what this base building does when I shift to a sprint based focused workout for an A race and do a full taper. Got to keep building this base though. I've got a lot of years of cardio inactivity to catch up on.
2006-03-29 12:13 PM
in reply to: #379570

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Tremonton, Utah
Subject: RE: Intraining Icebreaker Pool Triathlon

Well, I still predict a marked improvement for you at Saratoga Springs -- Have you registered yet?

This could be an interesting race for BOTH of us.   Keep it up -- knowing you're nipping at my heels (literally) from a time standpoint, I'm going to have to train MAJOR hard to remain as your nemesis.   Maybe you'll become mine!  haha

Happy Training!

 



2006-03-30 3:56 PM
in reply to: #382625

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Subject: RE: Intraining Icebreaker Pool Triathlon
UTTriman - 2006-03-29 11:13 AM

This could be an interesting race for BOTH of us. Keep it up -- knowing you're nipping at my heels (literally) from a time standpoint, I'm going to have to train MAJOR hard to remain as your nemesis. Maybe you'll become mine! haha

Thanks Brett. Now read my sig Mr. 5 time Marathoner!

(man, can't wait till we can both smack talk with Foo and Drew! Ha!)

2006-03-30 8:38 PM
in reply to: #383920

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Subject: RE: Intraining Icebreaker Pool Triathlon
You won't be smack talking with foo. By the time you do I'll be faster, as well! Muaaaahhaaaaahhaaaa!
2006-03-30 9:29 PM
in reply to: #384108

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Subject: RE: Intraining Icebreaker Pool Triathlon

runningfoo - 2006-03-30 7:38 PM You won't be smack talking with foo. By the time you do I'll be faster, as well! Muaaaahhaaaaahhaaaa!

See Brett . . . fooman poo poo's zone training as only for da newbs like me . . . but ONE DAY when he has peaked and can go no faster . . . (READ MY SIG fooboy!!)

(of course it will take me a few years to build up to that nasty base engine mr. speed demon RPE fooboy has under the hood)! 

2006-03-30 9:53 PM
in reply to: #384137

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Austin, TX
Subject: RE: Intraining Icebreaker Pool Triathlon
The foo don' poo poo da zone, dawg! In fact, da foo uses da zone himself. He just don' blog da training zones. Just ta prove himself, foo iz posting his zones here:

I. Long Slow = 50-70% 125-151
II. Endurance = 70-75% 151-158
III. Steady State = 75-80% 158-164
IV. Tempo/Threshold = 80-90% 164-177
V. Interval = 90-95% 177-184
VI. Sprint/Power = 95-100% 184-190

The foo iz doin' race specific workouts right now fo' da Marathon, so he do intervals in zone V, tempo runs in zone IV, an' long runs in I. On off (base) days, he trains I or II.

Don't mess wiff da foo!

And if ya wants ta figure out yo' own zones, foo has uh spreasheet he created. Ya just gots ta put in da Max. just like mammy.

brace yourself bro!
2006-03-30 11:05 PM
in reply to: #384151

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Subject: RE: Intraining Icebreaker Pool Triathlon

I have been smacked down by da fooman! Dooh!

I wanna see ya take some of that to nationals boooooy! I've got frequent flyer miles out the wazzoo I'd be willing to donate . . . errr . . . maybe if you're REAL nice and do it for charity or somethin.

(B that link should give you more info about zones than you'll know what to do with. The Triathlete's Training Bible would be the next step if you really want to go hog wild techie on workout plans).



Edited by yojimbo 2006-03-30 11:07 PM


2006-03-31 10:11 AM
in reply to: #379570

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Tremonton, Utah
Subject: RE: Intraining Icebreaker Pool Triathlon

Wa's wit all da jive talkin booys....  Hard to git watcha talkin bout.  Soundin to the b man dat der's a bit o' grudg match a goin on.

FF miles huh jimbo.... well -- ya and da foo need ta make a trip to da twin cities in da july mont... Lifetime fitness Tri gonna be a great one.  I'ma gonna be a doin dat one wit the ol' runnin boys.  We need ta show'm wat da utah booys isa made of!

Boy howdy da smackin talk's a growin!  now iif the bman can figer out dis zone ting, he be in da buiness.

 

 

2006-03-31 10:22 AM
in reply to: #384559

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Subject: RE: Intraining Icebreaker Pool Triathlon
I've actually got some FF miles, as well. It's more an issue of either leaving the family or paying for an entire family vacation during that time. I'm not sure what I'll do. It sounds like fun, but I may also wait to see if I can qualify in my AG.

And Brett, the Lifetime Fitness tri sounds like fun. I hear that's a good one. But once again, I may have a hard time getting the whole family out that far.

And for zone training, you basically either need to figure out what your Max HR would be (right before your heart explodes) or do a lactic threshold test. Once you do that, you can calculate the zones. My zones are based on Max HR (190). I may swing by the bookstore to pick up Yojimbo's book.

And Jim, if you want to get some solid swim training in, join the Lehi guys for a few swims. If you do, let me know and I'll make sure I head over, too.
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