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IronGear Sports Rio Salado Triathlon - Olympic Course - TriathlonOlympic

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Tempe, Arizona
United States
Red Rock Company
85F / 29C
Total Time = 2h 44m 37s
Overall Rank = 133/
Age Group = M40-44
Age Group Rank = 21/36
Pre-race routine:

Woke up just before 5am and tried to get going. Had my coffee, protein shake, and a banana. I loaded up my gear and headed down to Tempe. With my wave scheduled to start at 6:45, I felt like I was running late. I got into the transition area, got body marked, and started to set up my gear. Got a quick chance to meet alehr2 but, feeling rushed, I didn't get to chat as much as I would've liked. They announced that the water was 75 degrees and wetsuit legal, I opted to go without and didn't even bring it. (sidenote: no way that water was 75, felt much warmer).
As it turns out, the race start was delayed 15-20 minutes. this gave me sometime to limber up and chat with Dean, Todd, Aaron, Patrick and everyone else I saw
Event warmup:

Some stretching, but mainly just a waiting game...
  • 32m 33s
  • 1640 yards
  • 01m 59s / 100 yards

ugh, not a good swim for me. In fact, this was my worst time in any OLY distance Tri. I started okay, but just couldn't get into a rhythm with my strokes and my breathing. This is usually a stronger area for me, but I could not seem to put it together. I think the course was also long, but the fact is everyone swam the same course and I just did not have a good swim. My pre-race swim didn't feel right either, but I thought I could put it together on race day.
(the only time I missed the wetsuit was before the start. I missed the bouyancy just floating there instead of treading water).
What would you do differently?:

have a better swim? I have been swimming well in training. even my swim in the cold and waves at Oceanside was better than this.
Transition 1
  • 01m 19s

Quick transition for me - although I stepped on and broke my sunglasses.
What would you do differently?:

not much, this was pretty quick. I knew my swim was bad, but I had hoped to make up some of that time on the rest of the course
  • 1h 17m 32s
  • 24.85 miles
  • 19.23 mile/hr

While the mileage hadn't been high, I had been working on the bike intensity and cadence. As this is my weakest area, it is the one I am going to focus on. first 10 miles were at 19.2, second 10 were at 19.3. Happy with the pace and consistency, but the final 4+ miles were 18+. I need to finish stronger.
My goal was to try and run high (for me), but still save a little for the run. this was my 2nd fastest bike leg in an OLY (1:15:47 in '08)
What would you do differently?:

Not much. Always nice to go faster, but i am satisified with my bike performance.
Transition 2
  • 01m 30s

opted to put socks on for the run and didn't get them on well. I think this is one of the things that cost me some time in T2. That and running back to get my sunglass lens (1) and then realizing it was broken.
What would you do differently?:

not step on my sunglasses in T1. still pretty quick turnaround
  • 51m 41s
  • 6.21 miles
  • 08m 19s  min/mile

Going into the race, I tried not to be consumed by time and PRs - although that is always out there. I knew I had a good bike leg for me and made up some of the time from my bad swim. I looked at my watch and thought I could PR if I ran the course in 50:00. I left T2 with the plan to run the first loop at a sustainable pace, and then try and bring it home on the second. First 2 miles were good, but I slowed a little on mile 3. I decided to maintain and now try to start my kick at mile 5. It was getting hot and I had little in the tank left. I was able to make up some more time here, but missed a PR for the event by 96 seconds. like my bike ride, I'm happy with my performance and this is the 2nd fastest I've done the OLY run leg (51:16 in '11)
What would you do differently?:

run faster and maybe take some liquid with me on the run. They had plenty of aid stations, but it's easier for me to drink from a bottle on the run.
Post race
Warm down:

Crossed the finish line and enjoyed a few orange slices and watermelon. No one was in the Team Triple Sports tent (where is everyone?), so I gathered my gear and headed for home.
Even though most of them reside in an old shoe box under my bed, I was a little disappointed to not get a finishers' medal or a visor. red Rock usually has really good swag.

What limited your ability to perform faster:

a bad swim. I mentally didn't let it get to me and had a good race. My goal for the race was to go and simply enjoy the race. I didn't want the pressure of setting expectations, I just wanted to get back to doing this for fun. It was - - and I still came close to my best effort.

Event comments:

Red Rock puts on a good event. As far as the events I have done with them, this one rates as average. The other events I have done have been much better

Last updated: 2012-03-11 12:00 AM
00:32:33 | 1640 yards | 01m 59s / 100yards
Age Group: 0/36
Overall: 0/
Performance: Below average
Suit: none
Course: rectangle in Tempe Town Lake
Start type: Deep Water Plus: Waves
Water temp: 78F / 26C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Below average Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 01:19
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
01:17:32 | 24.85 miles | 19.23 mile/hr
Age Group: 0/36
Overall: 0/
Performance: Good
Wind: Little with gusts
Course: Lots of 90 & 180 degree turns around Tempe
Road: Smooth Dry Cadence: 97
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 01:30
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:51:41 | 06.21 miles | 08m 19s  min/mile
Age Group: 0/36
Overall: 0/
Performance: Good
Split Time Distance Avg Pace 1 8:23.9 1.00 8:24 2 8:09.6 1.00 8:10 3 8:19.1 1.00 8:19 4 8:32.3 1.00 8:32 5 8:23.2 1.00 8:23 6 8:26.6 1.00 8:27 7 1:13.7 0.17 7:17
Course: 2 loops around TTL
Keeping cool Average Drinking Not enough
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? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 3

2012-05-06 9:22 AM

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the desert
Subject: IronGear Sports Rio Salado Triathlon - Olympic Course

2012-05-06 1:31 PM
in reply to: #4193228

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Phoenix, AZ
Subject: RE: IronGear Sports Rio Salado Triathlon - Olympic Course
Nice race report Fitzy! It was a pleasure to meet you! Sorry to hear that you crushed your sunglasses, that's always a sad day Grats on your bikes and runs!
2012-05-06 1:46 PM
in reply to: #4193228

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Extreme Veteran
Subject: RE: IronGear Sports Rio Salado Triathlon - Olympic Course
Good race, I'd like to meet some of you, some how next time.
2012-05-06 7:25 PM
in reply to: #4193228

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Extreme Veteran
Subject: RE: IronGear Sports Rio Salado Triathlon - Olympic Course
Way to go Tom!  It was great to see you before the race started.  I am always worried about stepping on my shades when in transition - sorry to hear about that.  You finished strong with the run, and your bike split was consistent also.  Odd to hear about your swim - I know that is a strength for you and you cooked it at Oceanside.  
2012-05-09 10:32 AM
in reply to: #4193228

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Surprise, Arizona
Bronze member
Subject: RE: IronGear Sports Rio Salado Triathlon - Olympic Course
Really good race, Tom!  You may be disappointed with the swim, but your bike has come a long, long way (great pace for the whole event - those intervals are certainly helping!) and you finished with a strong run - those should more than make up for a below average start.  Way to go!!
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General Discussion Race Reports! » IronGear Sports Rio Salado Triathlon - Olympic Course Rss Feed