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Tune Up Triathlon - Triathlon

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Highlands Ranch, Colorado
United States
Highlands Ranch Community Association
60F / 16C
Total Time = 1h 05m 6s
Overall Rank = 6/168
Age Group = M40-49
Age Group Rank = 2/33
Pre-race routine:

Up at 5 am for a 7:25 am start. Ate a Bonk bar and half a banana.
Event warmup:

  • 08m 34s
  • 500 yards
  • 01m 43s / 100 yards

Just Rich and I in a lane by ourselves and he led out as he is a faster swimmer. Hit 300 yards and my shoulders were just starting to get a little sore so I decided to swim the whole thing freestyle. They were definitely a bit sore by the end and I had to slow down a little but it beats swimming breast stroke. Popped out at 8:34 - an absolutely amazing swim for me!
What would you do differently?:

Keep working on the shoulder stretching and therapy, it seems to be helping. Swim was 44 seconds faster than last year. Adding flip turns will save me a few seconds at each turn as well.
Transition 1
  • 00m 23s

Ran with my bike all the way past the speed bump and had no trouble doing a flying mount.
What would you do differently?:

3 seconds faster than last year.
  • 35m 22s
  • 12.6 miles
  • 21.38 mile/hr

HR monitor worked for the first loop and I pegged it at 150, right in the middle of Z4. Climbed well, felt strong, and pushed the downhills. No good HR data on the second loop so I was flying blind. Kept the effort consistent and finished strong.
What would you do differently?:

Took my feet out of the shoes too soon. Need to push more on the bike, still time to be gained. 1:40 faster than last year!
Transition 2
  • 00m 25s

Felt like a quick T2; had to back my bike in to the rack.
  • 19m 34s
  • 3.1 miles
  • 06m 19s  min/mile

Really felt quite strong out of the gate and my stomach was great. Tom said Rich was about 2:45-3:00 ahead so catching him would be tough. Pace felt fast but there were no mile markers so I had no idea what my splits were. Legs didn't start feeling heavy until about a half mile out but I could see that I was going to have a great time and that motivated me to a strong finish.
What would you do differently?:

Not much. Great run, sub 20 minutes. Could have pushed a bit more I think though. 1:19 faster than last year and about 42 seconds faster than my run course PR!
Post race
Warm down:

Walked around a bit and stretched.

What limited your ability to perform faster:

Nearly a four minute PR from last year. This officially puts me with the big boys at this race. I think I can knock another minute off by next year but the goal is get closer and closer to one hour before I get too old!

Event comments:

Better than last year. Race started about 20 minutes late for some reason but I was able to start on time. Beats the one hour delay of last year. Still not crazy about how they mix everyone up with the swim start and wasn't happy about the condensed age groups. Combining male 40-49 put 33 guys in the same group, not counting the top 3 overall finishers who were also 40-49. In this race, 8/10 top finishers were male 40-49!

Last updated: 2014-06-07 12:00 AM
00:08:34 | 500 yards | 01m 43s / 100yards
Age Group: 8/33
Overall: 0/168
Performance: Good
9:21 to T1
Course: 500 yard pool swim
Start type: Inside Pool Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation:
Time: 00:23
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
00:35:22 | 12.6 miles | 21.38 mile/hr
Age Group: 5/33
Overall: 0/168
Performance: Good
Wind: Little
Course: Two laps of a 6.3 mile course.
Road: Smooth  Cadence:
Turns: Cornering: Average
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
Time: 00:25
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
00:19:34 | 03.1 miles | 06m 19s  min/mile
Age Group: 1/33
Overall: 0/168
Performance: Good
No mile markers!
Keeping cool Good 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? No
Lots of volunteers? Yes
Plenty of drinks?
Post race activities: Good
Race evaluation [1-5] 4

2014-06-07 6:12 PM

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Extreme Veteran
Highlands Ranch, Colorado
Subject: Tune Up Triathlon
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