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Rev3 Triathlon - TriathlonOlympic

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Wisconsin Dells, Wisconsin
United States
Revolution 3
65F / 18C
Total Time = 3h 01m 4s
Overall Rank = 93/176
Age Group = 30-34 Male
Age Group Rank = 12/17
Pre-race routine:

The Plan!

I'm lucky enough to have married up in the world, and my wife's family has a vacation home near-by.

I plan to hit the practice swim on Saturday morning.

For race day, the tentative plan is as follows:
Night before: simple meal, protein and carbs.
Morning: Early breakfast, oatmeal probably.
Pre-race: banana, some water
At race start: an energy gel
Bike start: energy gel; two water bottles (1 gatorade, 1 water)
Run start: another energy gel.

Swim: 35 minutes, 2:20/hundred; I'd love to see a 2:10 or faster
Bike: 1:10:00, 22mph average; anything north of 22 is great; anything less than 20 is a disappointment.
Run: 53:00, 8:30 pace; I'd love to see 50 flat

Overall: Top half of race, an hopefully top half of age group.
Event warmup:

None. I was running a little bit late that morning, so I was unable to join the warmup swim as planned.
  • 36m 15s
  • 1600 yards
  • 02m 16s / 100 yards

The swim went pretty well. No panic or other problems, just good, workman-like strokes. Swimming is my weakest event, and my goal is to make it through efficiently and with a balance towards taking it easy against over-exerting myself. I feel I accomplished that.
What would you do differently?:

Sighting could have been better, but I am still happy with the results.
Transition 1
  • 04m 56s

Rain, rain, go away! It drizzled and rained all day, which made the transitions and bike portions a bit miserable. Everything was soaked.
What would you do differently?:

Given the conditions, I was happy with the result.
  • 1h 24m 47s
  • 25 miles
  • 17.77 mile/hr

The rain was a major factor - I wear glasses, and even with my nice prescription wind glasses, visibility was not good at all. On the straights, I did not have many problems, but the corners were all pretty slow.

I passed a fair number of people, and only got passed by a few pros running the half iron course. That was a humbling experience - those guys blew by me like I was standing still, after riding 30 miles more than I had.

Pacing was a bit off, but it was a bit chilly with the rain, and I did not want to cook myself for the run. I probably could have pushed harder. My knowledge of the course was also a bit lacking, so I did not know how many climbs were still to be had, which hampered pacing.
What would you do differently?:

Given the conditions, I am happy with the result.
Transition 2
  • 03m

Wet weather does not a good transition make! I had bagged my socks, so at least those were dry, but my shoes were a bit damp. I also did not run with the bike.
What would you do differently?:

It was a good transition, all things considered.
  • 58m 7s
  • 6.2 miles
  • 09m 31s  min/mile

Overall, the results were solid. The run was about 4% off my previoius stand-alone 10k PR, so that I am happy with. Looking over my HR data, I was running pretty easy for the first part of it, so I could have probably kicked it up a notch.
What would you do differently?:

Kicked it up a notch, earlier.
Post race
Warm down:

Walked a bit, drank some water.

What limited your ability to perform faster:

I'm on the fence about nutrition. I think I should have taken in more calories. As it stands, I probably took in about 500 calories during the course of the race; I probably should have taken in 2 more energy gels during the bike, for 4 total, instead of just 2. I experienced some cramping in the top of my quads at mile 5 in the run. I skipped most of the run aid stations, and only took some water.

Event comments:

Food at the post-race was a bit of a disappointment - just brats, potato salad, and cookies. Some fruit would have been great, or just something more. The brat did not sit well in my stomach at all.

Profile Album

Last updated: 2013-01-22 12:00 AM
00:36:15 | 1600 yards | 02m 16s / 100yards
Age Group: 10/17
Overall: 118/176
Performance: Good
Suit: Blueseventy Fusion
Course: Counter-clockwise swim in Lake Delton
Start type: Wade Plus: Time Trial
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Good
Time: 04:56
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
01:24:47 | 25 miles | 17.77 mile/hr
Age Group: 12/17
Overall: 93/176
Performance: Good
Wind: Little
Course: 1,400 feet of climbing, in the rain . . .
Road: Smooth Wet Cadence: 80
Turns: Below average Cornering: Below average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:00
Overall: Good
Riding w/ feet on shoes Below average
Jumping off bike Below average
Running with bike Below average
Racking bike Good
Shoe and helmet removal Average
00:58:07 | 06.2 miles | 09m 31s  min/mile
Age Group: 12/17
Overall: 93/176
Performance: Good
Course: There was not 50 feet of the run course that was flat. Lots of hills.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2013-08-14 7:24 AM

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Subject: Rev3 Triathlon

2013-08-14 11:06 AM
in reply to: #4828638

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Subject: RE: Rev3 Triathlon
Nice work! The rain on Sunday put a little damper on things, but thought they put on a great race.
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