Started out really fast on the pavement (6:30 range) which I can hold for all of about 4 minutes. It took a while for my heartrate to climb to where it belonged. Once it hit the 170s, it stayed there. The course was very soft, and very muddy, especially in the orchard and on the trails through the woods (despite the woodchips). Once people settled into their pace, I pretty much didn't move. I exchanged position with one or two people, and passed a few of the relayers who started with the elites. Otherwise, I just wanted to hold my own

Try warming up? Oh, and maybe practice running during the winter. That might be helpful, too. I'm hoping that the poor conditions account for a 20% increase in everyones expected times.

This was a really good transition time, but I paid for it in the first mile of the bike. Did pretty well hustling through transition, shoes off, helmet on at the same time, and running with the bike. I've only practiced getting into my shoes on the new bike 2-3 times, and it showed. With wet feet (and forgetting to open them up prior to the race to make it easier), it took me almost until Homestead before I had both feet in and strapped. I was passed by maybe 5-6 people just trying to get my shoes on, but I passed them all back in the first mile once I was strapped in

Consider parking the bike right at bike out and running with shoes on. I've never been very good at getting the shoes on on the bike, and I'm usually on the verge of cramping with the contortioning I have to do. Whenever it's an option, I need to get close to the bike out and just put the shoes on in transition

Good, if not great bike for me. While the course was slightly shorter due to moving transition to the North one parking lot (maybe a few hundred yards total), I improved by 4 minutes from last year! I read last year's race report just before I started, so I didn't want to completely hammer the bike and then really struggle on the run. Given my relative placement on the first run compared to the bike, I obviously passed a lot of people. I was passed by only 4 or 5 guys, and only one on a road bike. As a side note, I absolutely love my new Flo wheels. I'm running Flo 60s front and back, with a Wheelbuilder disc cover for the rear. It was a little breezy with sustained 10mph winds out of the Southeast. I felt like these held the line better than even my training wheels, particularly when I was driving a little harder. Very stable, and I'm very impressed.

As noted above, I need to do a better job of getting into my shoes. A great transition time doesn't matter if I cost myself 20 seconds on the first mile of the bike.

really couldn't have gone better. 32nd fastest overall

Nothing

Well, I guess I still didn't take it easy enough on the bike. Calves were very tight, ready to cramp out of transition. I stopped for probably 15 seconds to stretch them in the first stretch along the road. I was passed by many. From there, I pushed as hard as I could without actually causing them to lock up. There was a guy who was pacing at exactly my pace for much of the run (I was passed by many others early in the run, but it generally tapered off in the last mile or so). This guy pulled ahead by as much as 50 or 60 yards in the first 1.5 miles. However, once we got back in the woods I started gaining ground, and I made a good push to catch him with 3/4 mile to go. I pulled ahead and as I rounded the last corner (150 yards) I didn't see him. I should have looked over the other shoulder. He caught me with about 30 yards to go, and finished 1 second ahead. Bummer.

Nothing really. I think this was an issue of fitness rather than anything else. The cramping and the slow pace can be explained by my general lack of fitness and lack of training with the run. I think I can still hope to break 2:25 for my oly's this summer given the improvements in the bike, but I'll have to keep up the run training this summer.

I jogged lightly for about 2 minutes, stretched, then found the hot dog stand. I really enjoyed chatting with Steve, Pete, and Eric.


Clearly, run performance here is mainly limited by my lack of training the run over the winter. Maybe by LTF in July I'll be back in last summer's shape, but it may take until Maple Grove. The bar has been officially lowered for Buffalo


Definitely a great race, very well organized, and attracts some of the best local talent. The cross country-style run is very challenging for me (almost too hard), but I know the bike course well given that this is my stomping grounds. I'll have to be more cognizant of birthday planning next year before I sign up.