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Columbia Triathlon - Triathlon

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Ellicott City, Maryland
United States
Columbia Triathlon Association
60F / 16C
Total Time = 2h 31m 20s
Overall Rank = 269/1524
Age Group = M40-44
Age Group Rank = 47/207
Pre-race routine:

walked around and wondered "where did all the port-a-potties go from last year".

Event warmup:

race weight 230 lbs. ridiculous. I start Paleo tomorrow.
  • 30m 18s
  • 1640 yards
  • 01m 51s / 100 yards

I can't expect much when I don't start swimming until May. this is about the expected result.
however, this year I am wearing a Garmin 910xt and one thing I noticed is my swim track via gps looks rather angular as opposed to straight lines. in fact it looks like I swam an extra 260 yards! my Garmin says I went 1.08 miles instead of .93. SIGHTING is on my homework list.
What would you do differently?:

swim straight.
Transition 1
  • 02m 38s

dropped my goggles coming out of the water and went back. otherwise pretty smooth.
  • 1h 08m 43s
  • 25 miles
  • 22.02 mile/hr

Got on the bike smoothly and motored out of transition. I had put mu Oakley shades in the back of my shirt as they were all fogged when I came into transition...when I reached back to grab them they were gone. must have shot out in transition...never to be seen again...damnit.

plan was to ride aggressively, particularly on the up hills and I pushed it from the beginning. Gearing was 23 on the back and that was a good call as that's all I needed.

Didn't pay attention to power while riding due to massive fluctuations with the hills, but interesting that my avg power was only 1 watt under my FTP @ 297w. Normalized power was 327w.

Roads were wet and there was some sprinkling, so I took some of the turns and roundabouts a bit more cautiously.

Smooth ride except for more vehicle traffic than normal. at one point I got behind two dump trucks that were impossible to pass without going into the other lane which was not an option with oncoming bike traffic. that stunk, but I used the time for some recovery.

nutrition: 2 Gu Roctanes mixed in my water bottle. picked up a second bottle at the end but didn't really need it.
What would you do differently?:

nothing. I think for the Olympic distance an aggressive bike is good for me and attacking the hills paid off with a split 2+ min faster than my best year here and a top 7% bike split.

Transition 2
  • 01m

good job in T2. my best segment of the day vs the field.
  • 48m 42s
  • 6.2 miles
  • 07m 52s  min/mile

first two miles I was regretting going so hard on the bike and was not sure I was going to make it without walking. those hills are brutal. pretty much resigned myself to a sub par run. but got my rhythm going after that and started to come around and felt ok for the back half.
nutrition: just water and Gatorade.
What would you do differently?:

probably trust my run a bit more in the beginning and go out a bit harder. some bricks in training would have helped as I had not done any this year and pretty much forgot how it feels.

losing weight would really help on the run on this course too.
Post race
Warm down:

looked for my Oakleys with no luck.

What limited your ability to perform faster:

the night before I predicted I would come in between 2:31 and 2:32 and I was there as expected. unlike that sandbagger Burke who said he'd go 2:35 and then crushed me with a 2:28!!

Event comments:

5th year straight doing this race. I love it. but it looks like they really skimped on the spending this year. fewer portapotties, crappy givaways (compared with last year), food was sub-par, and the new timing company still doesn't have official sortable results up and it is 10 days later. but, the Columbia tri folks sent out a survey and I was happy to provide my feedback..nice to know they are listening. I will be back.

Last updated: 2012-11-20 12:00 AM
00:30:18 | 1640 yards | 01m 51s / 100yards
Age Group: 0/207
Overall: 0/1524
Performance: Average
Suit: Desoto T1
Start type: Deep Water Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 02:38
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
01:08:43 | 25 miles | 22.02 mile/hr
Age Group: 17/207
Overall: 106/1524
Performance: Good
Time: 1:08:41 Moving Time: 1:08:40 Elapsed Time: 1:08:41 Avg Speed: 21.9 mph Avg Moving Speed: 21.9 mph Max Speed: 41.7 mph Avg HR: 155 bpm Max HR: 173 bpm Avg Power: 297 W Max Power: 877 W Max Avg Power (20 min): 319 W Normalized Power (NP): 327 W Intensity Factor (IF): 1.108 Training Stress Score (TSS): 139.3 Work: 1,223 kJ Avg Bike Cadence: 90 rpm
Wind: Little
Road: Smooth Wet Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 01:00
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
00:48:42 | 06.2 miles | 07m 52s  min/mile
Age Group: 70/207
Overall: 414/1524
Performance: Average
Avg HR: 159 bpm Max HR: 175 bpm 1 7:44. 2 8:07. 3 8:33.0 4 7:59.0 5 7:50.9 6 7:53.4 7 :31.9 0.09 6:02
Course: Hilly!!
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4

2013-05-29 2:32 PM

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Havertown, PA
Subject: Columbia Triathlon
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