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Soma Triathlon - Triathlon1/2 Ironman

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Tempe, Arizona
United States
The Red Rock Company
82F / 28C
Total Time = 4h 44m 29s
Overall Rank = 29/655
Age Group = 40-44
Age Group Rank = 8/107
Pre-race routine:

This is my first year Inagural. I started training last year at this time for my first triathlon, a Sprint. I've come a long way since then. SOMA was my World Championships, at least until next year when I'll try to qualify in the 45-49 AG for the IM 70.3 Vegas Championships. This was my A race and what I've been focused on since June. It's a relief for sure, and now my season is over, winter training starts in Dec., but my Half Marathon training starts in a week. I've got a full 2013 season lined up.

Nov 11, Tour de Tucson 111 mile century
Jan, PF Chang's HM
April, Leadman 125
May, St. George 70.3
Aug. Boulder 70.3
Sept. Vegas 70.3???
and other Oly(s) spriknled in...
HITS Ironman in Nov 13 for practice for 2014??? don't know yet.

I had my typical Mcdonalds egg mcgriddle sandwich and fruit / walnut oatmeal about 2 hours before event. I set up my station for the day, got the bike and nutrition ready and the event was on time,
Event warmup:

I jogged a little bit. I was already pretty loose and anxious so I didn't do any stretches or anything serious, just tried to get my hr up a little before the swim.
  • 32m 47s
  • 2112 yards
  • 01m 33s / 100 yards

I had planned for a 33' swim, and I came out a little bit ahead of that, so I was pretty happy. I looked at my Garmin 910xt at the turn of the second buoy before the leg back and I saw 15 minutes, so I knew that I was ahead of my time and just tried to keep up the momentum till the end. This was the best swim that I've ever had, good navigation, some drafting, and kept my stroke rate tight at about 55.
What would you do differently?:

Nothing more that I can do. I don't have a local pool, so I haven't swum since Nathan Tempe Olympic 4 weeks ago, and it's been a total of 6 weeks since any cooridinated pool session. The good news is that IF I had a pool, I could work off about 2 minutes, I'm still trying to convince the family to get an endless pool.
Transition 1
  • 01m 50s

Good transition, the best that I've done so far.
What would you do differently?:

Just sprint through the T area, but that wouldn't be effective and only keep the HR too high.
  • 2h 29m 4s
  • 56 miles
  • 22.54 mile/hr

I planned at least a 23 mph avg. speed, but missed the mark a smidge. The turns really kills any momentum that builds up. I made sure that I did slower speed build out of the turns and kept a strong power up the hill, but kept my HR below the LTHR on them, I didn't want any lactate build up during the course. There was some wind and wind gusts, I'd estimate an avg. of 5 to 10 mph, increased from the first lap to the last lap.

I stay on my planned power average of 220 to 230, so I can't complain, it was just those turns. But, everyone else had to deal with them too.

Early on the bike, I started my nutrition plan... I carried two 25oz bottles of Gatorade, 1 cliff bar and a 400 calorie flask of EFS. So, I sipped on the gatorade interspersed with alternating the cliff bar and EFS. However, at the start of the 2nd lap, one of my gatorade bottles ejected from my xlab rear seat carrier on a hard bump, but I still had a full bottle left and just grabbed a powerbar bottle from an aid station. Then the other bottle ejected somewhere, no probs though, lots of back up opportunities.
What would you do differently?:

This was a good controlled ride, however at about the 2 hour mark my HR dropped and it was getting tougher to keep up the pace, but I dug in and hoped that I wouldn't torch my legs for the run.

I continue to improve in biking, and will just keep doing the same to get faster.
Transition 2
  • 01m 50s

Good transition, but I layed on the ground for about 5 seconds just to regroup before the run.
  • 1h 39m 1s
  • 13.1 miles
  • 07m 34s  min/mile

I felt decent for the run, tired yes, but after a slow jog out of transition to the first water station, it was getting faster. I grabbed some water and continued on, my pace settled in at about a 7' 10", so I was happy and felt comfortable. I almost tripped over going up the hill to the bridge, kind of funny.

I had a planned 1hr 40' run, so I hit my mark. But, I also could have gone faster, although probably not. I planned to walk every aid station and I did for the most part to grab some fluids and cool down. I calculated that if I spent just 20 seconds walking through about 10 aid stations that added about 2 to 3 minutes to my time... and that's about right since my watch was showing a pace of 7' 20" when I was running. This was only my second HIM event and I fell apart at Mountain Man, so I took the cautious route. Next time, I won't be as cautious.

At about the 7 mile point, my inner quad muscles were cramping and one time almost siezed up, I stopped and massaged for about 20 seconds and was near an aid station so I grabbed 2 cups of gatorade and moved on... the cramps subsided and allowed me to run but slowed my pace down to an 8' for miles 8 through 11, then Dan Cadriel (a fast age grouper in 45 - 49) caught me and I did my best "Iron War" with him and he was doing a 7' 20" and I just beared down and ran side by side to the finish line... that helped a lot, but put me into a pain locker for sure.
What would you do differently?:

Not much, my running in the past 4 weeks have shown significant improvements, next time I know I can get close to a 1hr 35' run time.
Post race
Warm down:

What warm down, basically a vital organ shut down... joking, but I went to the med tent to make sure as I was about to fall over from getting dizzy.

What limited your ability to perform faster:

I had a great race and it was the best race that I've ever had. This race truely reflected my current abilities, I couldn't be happier. And I have the confidence that I will get faster.

Event comments:

This was the final race in the Redrock series, it was a great show, everything on time and good and fast athletes. This is a pentultament event for the area and athletes have more years of experience at this length or longer, so with just 1 year under my belt, I feel good about the results, very proud.

I MISSED 7th place by 4 seconds, arrrggghh!

I would have come in 2nd place in the 45 - 49 AG, but it seem like there was three racers ahead of me that will graduate next year too.

Last updated: 2012-05-24 12:00 AM
00:32:47 | 2112 yards | 01m 33s / 100yards
Age Group: 10/107
Overall: 0/655
Performance: Good
I don't know my HR.
Suit: Xterra sleevelss
Course: A rectangular out and back in Tempe lake.
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 01:50
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:29:04 | 56 miles | 22.54 mile/hr
Age Group: 7/107
Overall: 0/655
Performance: Good
HR: 153, about 95% of LTHR Maintained an equal pace through the course
Wind: Some with gusts
Course: A Formula One like course through the streets of Tempe. This course had 12 slow U-turns, and another 18 turnes that required a significant speed reduction. It had a section that winged the rider downhill at high speeds and slingshot right into a steep 10 to 12% grade (both back and forth), kind of fun but hair raising. I can't say that I liked it too much.
Road: Smooth Dry Cadence: 88
Turns: Bad Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 01:50
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:39:01 | 13.1 miles | 07m 34s  min/mile
Age Group: 11/107
Overall: 0/655
Performance: Good
HR was 160, about 95% of LTHR
Course: 2 loops around Tempe lake
Keeping cool Good Drinking Just right
Post race
Weight change: %4
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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] 5

2012-10-22 12:33 PM

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Extreme Veteran
Subject: Soma Triathlon

2012-10-22 2:35 PM
in reply to: #4463605

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Extreme Veteran
Subject: RE: Soma Triathlon
Super-impressive, especially since you are so new to the sport! How fun(?!?!) to race the run with one of your age group competitors.

Edited by MichelleK 2012-10-22 2:38 PM
2012-10-22 2:47 PM
in reply to: #4463605

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Queen Creek, AZ
Subject: RE: Soma Triathlon
Well done...
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