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Tune Up Triathlon - Triathlon


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Highlands Ranch, Colorado
United States
Highlands Ranch Community Association
70F / 21C
Sunny
Total Time = 1h 09m 1s
Overall Rank = 10/178
Age Group = M40-44
Age Group Rank = 1/13
Pre-race routine:

Up at 4:30 am and ate a Clif bar and banana. Arrived at the race at 5:30 am for Erica's earlier swim start.
Event warmup:

Stretched. Took a Gu at what I thought was going to be 45 minutes before my swim time but the race was delayed because the cops weren't at the intersections.
Swim
  • 09m 18s
  • 500 yards
  • 01m 52s / 100 yards
Comments:

Started off first in my lane as the other three guys said they were going to take 20 minutes. Two of them stayed close the whole way so I'm not sure what they were thinking. The fourth did a good job of staying out of our way.
Swam the first 200 freestyle and my shoulders felt great. Swam a total of 75 yards of breast stroke during the last three hundred. Hopped out, saw my swim time and was very excited. My thought was, I'm going to kill my PR.
What would you do differently?:

Great swim! 9:18 is smoking fast for me, in light of the 75 yards of breast stroke (which adds about 10 seconds per 25 yards). Keep working on my stroke and start doing some shoulder PT.
34 seconds faster than previous race.
Transition 1
  • 00m 26s
Comments:

Quick T1, 3rd fastest overall.
7 seconds faster than previous race.
What would you do differently?:

More aggressive bike mount.
Bike
  • 37m 2s
  • 12.6 miles
  • 20.10 mile/hr
Comments:

This is where I knew I needed to improve. Spent a lot of late winter/early spring doing harder work on the trainer with Spinervals, learning how to push myself and ride in higher zones. My mindset for this race was to push the bike and see what happens on the run as I've lost way too much time here.
Started off good and settled down before I hit the first hill. Unfortunately my HR monitor didn't sync and I really wanted to ride this by HR. Instead I just went with what felt like a hard Z4 effort. Because there were slower swimmers ahead of me, I ended up passing tons of riders on the course. Felt strong through lap one and tried to maintain through two. Ended up riding the second lap just 20 seconds slower than the first.
What would you do differently?:

Keep this up. This was 2:31 improvement over my previous race!
Transition 2
  • 00m 27s
Comments:

Swung off the bike a little early and lost momentum. Missed my rack but it wasn't a problem. Took a few seconds to take off my HR strap as I didn't need it.
What would you do differently?:

5 seconds faster than previous race.
Run
  • 20m 53s
  • 3.1 miles
  • 06m 34s  min/mile
Comments:

So this is where I would see how much pushing the bike would affect the run. Felt ok coming out of T2 but held back a bit to see what happened. Stomach felt good, no cramping throughout. First mile was about ten seconds slower than last year but I still felt ok. Not as strong but ok. At about two miles, some weather front moved in and the wind really picked up. I would get either a side, head, or tailwind depending on which way the sidewalk meandered. Kept checking my watch to see if I was on pace to make my goal time and kept pushing in. Finished strong.
What would you do differently?:

Need to add more tempo and speed work now.

Run was about 40 seconds slower.
Post race
Warm down:

Walked around, stretched, Did a run a bit later in the day.

What limited your ability to perform faster:

Not much. Race went off perfectly.
Wow, what an amazing day! My goal was to go under 1:10 and bike over 20 mph. Both accomplished. I also hoped to make the podium and ended up winning my AG. It was really cool to be able to hang out with some of the local studs after the race and collect my medal. The best thing is that I know I can go even faster.

Event comments:

So I love this race and it's hard to pick on it but the quality is declining a bit. Packet pickup was easy but when my wife picked up hers, the race director was a bitch to her for no reason at all. The race started late but this wasn't the fault of the organizers. The post race nutrition was weak. No Gatorade, just water, bagels, and pepperoni rolls.




Last updated: 2013-05-30 12:00 AM
Swimming
00:09:18 | 500 yards | 01m 52s / 100yards
Age Group: 3/13
Overall: 53/178
Performance: Good
Actual swim time: 9:18 Swim time with run to T1: 10:11
Suit:
Course: Pool swim with 4 people per lane.
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 00:26
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
00:37:02 | 12.6 miles | 20.10 mile/hr
Age Group: 3/13
Overall: 19/178
Performance: Good
Wind: Little
Course: Two 6.3 mile loops. First half up, second half down.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 00:27
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:20:53 | 03.1 miles | 06m 34s  min/mile
Age Group: 1/13
Overall: 4/178
Performance: Good
6:52 6:28
Course: O&B through mild rollers
Keeping cool Good Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3

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2013-06-15 3:39 PM

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Highlands Ranch, Colorado
Subject: Tune Up Triathlon
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