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Patriot Half Triathlon - Triathlon

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East Freetown, Massachusetts
United States
Sun Multisport Events
80F / 27C
Total Time = 7h 51m 35s
Overall Rank = 529/559
Age Group = 50-54
Age Group Rank = 18/21
Pre-race routine:

Coffee at hotel and 10 min drive to race site. Had a bottle of Heed on the drive plus a banana and PBJ sandwich after I set up transition.
Event warmup:

300 yd swim. Water felt good, goggles weren't leaking, no real pre-race jitters. I haven't actually done a tri in 3 years. The goal was to finish and enjoy the day.
  • 57m 20s
  • 2112 yards
  • 02m 43s / 100 yards

Starting with the positive: I had zero anxiety and actually enjoyed swimming in the scrum. I've been able to swim in a local lake pretty regularly the last month which helped a great deal. There was a lot of chop in the lake and I started to feel a bit dizzy after 300 yds although it did subside. I also had calf cramps fairly late in the swim. Nothing extreme but I had to flex my feet several times to work them out. I think this is due to my lack of kick in the wetsuit.

Now for the frustration: I should have finished this 10 minutes faster. Three women that I share a lane with every week clocked 45 mins on this leg. Part of my slow performance is due to poor sighting, but not all. I think my stroke falls apart in open-water and/or in a wetsuit.
What would you do differently?:

More OWS and sighting practice. I also need feedback on my stroke during OWS.
Transition 1
  • 09m

Bwahahaha. I could not get my wetsuit off my right foot but that can't account for all of this. Not sure what else I could have been doing for that long...the swim exit was right by transition.
What would you do differently?:

Get a sense of urgency???
  • 3h 39m 35s
  • 56 miles
  • 15.30 mile/hr

I had my Garmin on multi-sport but rode mostly by feel. My goal was to keep the pace easy as I haven't built the bike fitness needed for this distance followed by a run. Overall, a fairly unremarkable ride although I had to actually stop and unclip for a couple turkeys in the middle of the road at mile 5. With such a small race and people spread out over the course, this really felt more like a training ride. The course lent itself to a fast bike and I would have benefited from riding in aero more than I was able. My shoulders/delts just couldn't handle it. I did feel like I managed hydration/nutrition fairly well. I had about 70 oz of Heed (lived off the course) plus 200 cals/hr from fig newtons/gels. I also managed to avoid the guy who crashed in front of me going into T2 so I still had some of my wits about me.

What would you do differently?:

I've done a lot of Z2 training since January but not enough intensity. Some of my trainer rides needed to be shorter/harder. While I felt good getting off the bike, my legs were not ready to run 13.1. I also need more long rides and more time on the aero bars if I'm going to race in them. I was very well prepared for an OLY bike but not a HIM.
Transition 2
  • 08m 31s

Look....another lounge break in transition. In fairness, some of this (I think) was a porta-potty break but I clearly spent way too much time doing nothing.
  • 2h 57m 10s
  • 13.1 miles
  • 13m 35s  min/mile

I've been dealing with a ruptured L4/L5 for the last few years and I knew I'd be walking a good bit on this run. My run training was fairly light and only included a couple long runs over 10 miles, mostly at 11:30 or 12:00 pace. The first 5 miles were not bad, all things considered. I started out with a 4:1 run/walk which was a 12 m/m. HR was fine (stayed in low 150's) and I wasn't tired, and I even started to consider I'd be able to keep that pace. It felt easy. Then at mile 6 my quads quit. They just cramped. It wasn't fluids or nutrition it was lack of bike fitness. At that point I knew I'd make the cut off easily even if I walked the last 6 miles. Unfortunately, my mind translated that into permission and I probably backed off more than I had to under the circumstances.
What would you do differently?:

Meh, it's hard to quibble at this point. I was going to be coming in with a slow finish and I didn't see any upside to trashing my legs/back to shave off 10 -15 minutes (could have found that time easily in the lounge aka transition area.) So I finished the last 7 miles slow and hot, but happy.
Post race
Warm down:

Cold drink, catch up on everyone's results and cheer in the last finishers and head back to hotel.

What limited your ability to perform faster:

I performed consistent with my level of preparation. I did a lot of Z2 training but very little high intensity work. At no point during the bike or the run (and the run was hot - mid to high 80's) did HR become an issue. I just didn't have the legs to ride 56 any faster and then run 13.1. This was my first HIM and I haven't raced a tri in 3 years. My last marathon was in 2010. I've spent the last few years dealing with injuries so just getting to the starting line and finishing was a good day.

Event comments:

Well organized race and terrific volunteers. Small and not a lot of hoopla. It was a lot like a long well-supported training day. My tri-club had 20+ members at the race so it was a fun trip.

Last updated: 2012-12-28 12:00 AM
00:57:20 | 2112 yards | 02m 43s / 100yards
Age Group: 20/21
Overall: 538/559
Performance: Bad
Suit: Blue Seventy full
Course: Lake. Rectangle.
Start type: Wade Plus:
Water temp: 65F / 18C Current: Medium
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation: Below average
Time: 09:00
Performance: Bad
Cap removal: Bad Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:39:35 | 56 miles | 15.30 mile/hr
Age Group: 16/21
Overall: 529/559
Performance: Below average
Wind: Some
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 08:31
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:57:10 | 13.1 miles | 13m 35s  min/mile
Age Group: 18/21
Overall: 529/559
Course: Mostly flat, sunny and hot. There was very little shade and the cantilevered roads made for some tough going on the legs. I tried to run at the crest where possible.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5]

2013-06-16 7:33 PM

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Subject: Patriot Half Triathlon

2013-06-16 9:24 PM
in reply to: #4778001

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Payson, AZ
Subject: RE: Patriot Half Triathlon
I think you are the first person who didn't look for some magic as to why you cramped on the run.  I think it is awesome that you even made it to the start after the injuries you have suffered through.  Nice job fighting though the training and performing on race day
2013-06-16 11:17 PM
in reply to: bzgl40

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Central Kansas
Subject: RE: Patriot Half Triathlon

Wonderful job. I love your attitude. This race was about getting back out there and having a good time, while saving your legs to race/train again. Congratulations.

I love wild turkeys!

2013-06-17 2:52 AM
in reply to: #4778001

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PEI, Canada
Subject: RE: Patriot Half Triathlon
Good job Kim!  
2013-06-17 6:20 AM
in reply to: #4778001

Subject: ...
This user's post has been ignored.
2013-06-17 6:42 AM
in reply to: #4778001

Englewood, Florida
Subject: RE: Patriot Half Triathlon
Good job, just being able to start sounds like a victory. Fighting through injuries is no fun at all and yours would have stopped a lot of people. 

2013-06-17 7:51 AM
in reply to: #4778001

Houston, Texas
Subject: RE: Patriot Half Triathlon
Nice race, Kim!  Making it to the start line healthy is a huge victory in itself!  Sounds like you were able to enjoy the race -- too funny about the wild turkeys!
2013-06-17 2:25 PM
in reply to: #4778001

Subject: RE: Patriot Half Triathlon
Great job.
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