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Patriot Half Triathlon - Triathlon


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East Freetown, Massachusetts
United States
Sun Multisport Events
75F / 24C
Sunny
Total Time = 4h 29m 2s
Overall Rank = 7/559
Age Group = Elite Men
Age Group Rank = 5/10
Pre-race routine:

Up at 3:40 and out the door around 4:20 for the drive to the race.
Event warmup:

Got in about a five minute swim once transition was all set up, then lined up with the elite wave for the first time.

My goal for this race was to go under 4:20, and I thought that based on my training that I could do that on a good day - didn't get close to happening though.
Swim
  • 35m 5s
  • 2112 yards
  • 01m 40s / 100 yards
Comments:

Well..........I was hoping to be around 30-31 minutes, and based on pool swim times, I thought that was realistic. However, I quickly lost touch with the small contingent of swimmers in my wave and did a horrible job of sighting. I was continually drifting to my left and wouldn't be surprised if I swam an extra 300 or so yards. I actually felt pretty good in the water, but knew I was way slower than what I was hoping for.

This swim was only 30 or so seconds faster than on this course two years ago, and I have increased my swim fitness significantly since then. Just a crap swim. I put it behind me and moved onto the bike.
What would you do differently?:

Get in more open water swimming. I plan on trying to get in 3-4 a month over the next two months leading to IMMT.

Transition 1
  • 01m 43s
Comments:

2nd fastest T1 of the elite wave, but not nearly enough time made up.
Bike
  • 2h 20m 46s
  • 56 miles
  • 23.94 mile/hr
Comments:

Two years ago I went 2:21 on this course on 255 avg watts, so I felt I could be close to 2:15-2:16 on 275 or so watts. Not really sure what happened, but it seems like overall times were slower than in previous years.

I made a concerted effort to go easy to start on the bike, holding back. Instructions from coach Steve said to stay under 280 watts, so that was the goal. Over the first loop I slowly built power (maybe a bit too much), and was around 283 avg watts at the end of the first loop. By that point, I'd moved from 10th (out of 10) in the elite wave to 6th.

During loop two there was far more traffic on the course, and I was able to pass one more guy a few miles from T2, so I came into transition in 5th in the elite wave.

My power had dropped a little on the second loop, but I was able to average around the same pace. I felt good coming off the bike, and felt I could salvage the race with a decent run.
What would you do differently?:

Not all that much. I pretty much hit my goal wattage (275-ish), but the pace I expected just wasn't there.
Transition 2
  • 02m 8s
Comments:

A few seconds off quickest T2
Run
  • 1h 29m 21s
  • 13.1 miles
  • 06m 50s  min/mile
Comments:

Was shooting for the 1:25-1:26 range, and that seemed pretty feasible after a 1:20 open half marathon three weeks ago. I was pretty close on the first two miles, which were both at 6:36, but then I couldn't get any more leg turnover and the pace slowed to 6:50 miles.

There weren't any drastic hills on the course, but there were lots of exposed sections and the sun was out in force and it was also quite humid from rain over the previous few days. I made a point of taking two drinks at each aid station, one which I drank and one to cool myself off.

I didn't pass anyone on the run and didn't get passed either. It was pretty lonely out there, but I kept plodding along. I know I'm capable of a better run, and hope it will happen in nine weeks at IMMT.


What would you do differently?:

Go faster!
Post race
Warm down:

Chilled at the end with some of the guys that finished ahead of me. Got a few drinks and a little food in, a quick massage (that was pretty lackluster) and went over to transition to gather my stuff.

What limited your ability to perform faster:

The focus for the year is IMMT and getting to Kona. Steve gave me essentially a shorter taper than if this was my A race. I feel confident that I'll have a better performance at Tremblant in August.

Event comments:

This was a very well put on race. I had fun and enjoyed my first race in the elite wave. I feel like I underperformed, but still set a PR by six minutes. Time to move on and get in some intense training over the next two months.




Last updated: 2012-12-29 12:00 AM
Swimming
00:35:05 | 2112 yards | 01m 40s / 100yards
Age Group: 10/10
Overall: 0/559
Performance: Below average
Suit: Helix
Course: Rectangular out with two left turns and back to shore.
Start type: Wade Plus: Waves
Water temp: 66F / 19C Current: Medium
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Bad
Waves: Navigation: Bad
Rounding: Below average
T1
Time: 01:43
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
02:20:46 | 56 miles | 23.94 mile/hr
Age Group: 2/10
Overall: 3/559
Performance: Average
Avg HR 156 AP 273 watts, NP 278 watts
Wind: Some
Course: Two loops of rolling countryside. Hillier than I remembered - a little over 2000 total ft of elevation.
Road: Rough Dry Cadence: 87
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
T2
Time: 02:08
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
01:29:21 | 13.1 miles | 06m 50s  min/mile
Age Group: 4/10
Overall: 11/559
Performance: Below average
Avg HR 167
Course: One large loop of rolling terrain. Some short climbs and descents, but not much shade, and the sun was out.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
Evaluation
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] 4

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2013-06-17 7:09 PM

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Master
1770
10005001001002525
Bedford, MA
Subject: Patriot Half Triathlon


2013-06-18 7:50 AM
in reply to: #4779182

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Master
1565
10005002525
SMIBville
Subject: RE: Patriot Half Triathlon
well done. Think you've ID'd what you need to in order to nail it at IMMT.

2013-06-18 8:34 AM
in reply to: dck4shrt

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Master
3058
200010002525
South Alabama
Subject: RE: Patriot Half Triathlon
Really solid race Nate. Not what you wanted but keeping you headed in the right direction for IM coming up. Funny how some courses will be "fast" at certain watts and others "slow". Just have to execute the plan and take the course as it comes. Good work! 
2013-06-19 7:24 AM
in reply to: #4779182

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Expert
1296
1000100100252525
Subject: RE: Patriot Half Triathlon
Solid race man.  You've certainly done a lot of work this year.   Stick with it and the results will show for sure! 
2013-06-19 11:02 PM
in reply to: #4779182

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Master
2563
20005002525
University Park, MD
Subject: RE: Patriot Half Triathlon
You're getting faster and faster every year on this one.

It will be less lonely in the swim in IMMT. If you'll be doing extra OWS in the coming weeks, will you have a chance to practice drafting?
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