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Folsom Long Course Triathlon - Triathlon1/2 Ironman


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Folsom, California
United States
USA Productions Events
hot!F / 0C
Sunny
Total Time = 00m
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

I woke up at 3:45am, even though my alarm was set for 4:00am. I did not want to get out of bed. I wanted to sleep in, but once I managed to get up, I just did my morning routine at the hotel, and the first thing was coffee as always.
Event warmup:

I swam about 200 to get used to the water. I felt good in the water, and just wanted to acclimate to the temp which was warmer than the water I swim in normally.
Swim
  • 46m 13s
  • 2112 yards
  • 02m 11s / 100 yards
Comments:

I was of course once, but not by much. I found a couple of packs of swimmers that I stayed with, and in particular there was one guy doing the swim without a suit. He was easy to spot in the water with his bright white legs.
What would you do differently?:

Worn my other googles! I liked the swim, but breathing on my left side only made it difficult to sight at times. Towards the end of the swim, I needed to pee, and forgot to do so at T1.
Transition 1
  • 05m 24s
Comments:

I knew this was going to be a long day for me. So I took my time in T1 and promptly forgot everything. No HRM. No salt tabs. No biking gloves. I was really upset over the biking gloves for some reason. I tucked my banana into my pocket and lost it in the first 5 miles. Also reapplying sunscreen would have been a good day.
What would you do differently?:

I would have packed my salt onto my bike the night before into my bento box. The lack of salt I think was huge for how bad my run was. I should have peed!
Bike
  • 3h 19m 14s
  • 56 miles
  • 16.86 mile/hr
Comments:

I felt good on the bike. I kept hydrating and was drinking two bottles an hour. I should have done three. I also would have like my salt tabs to keep ahead of the dehydration. I felt like I could have eaten a bit more, but I was really focusing on the drinking, and not the eating. I consumed around 1000 calories on the bike, and think a few more would have done me good. My legs felt strong, and I kept backing off from how fast I was going, since I figured an average pace of 15 mph would be better. I did pee at the first rest stop at mile 18. And took on two bottles of enduralyte and 1 bottle of water at mile 38.
What would you do differently?:

Remembered my salt tabs! Eaten a little more food on the bike.
Transition 2
  • 02m 59s
Comments:

The transition went well. But I forgot my sunglasses when I took my helmet off. I did remember the salt tabs though. I could have stopped on the second loop and picked them up, but I was a little disoriented by then and didnt think about it.
What would you do differently?:

Reapply sunscreen and grabbed the sun glasses. I felt good in T2.
Run
  • 3h 20m 37s
  • 13.1 miles
  • 15m 19s  min/mile
Comments:

Wow. My race fell apart. Just done. My legs did not want to cooperate on the run, and eventually every time I tried running I became nauseous. In the beginning of the run, my hamstrings were just tight, but not debilitating. I took two salt tabs as soon as I started, and I should have carried water with me. I wasn't expecting to do great on the run, but wow. Just wow. I kept to a steady walk and tried to run in the long stretches of sun, and walk in the shade, but in all honesty I just bonked. I drank water and enduralyte every mile, but it took me over 2 hours to play catch up with drinking and salt. I did manage to run the last .4 miles down the chute.
What would you do differently?:

Train more on the run in heat? Not really sure what I could have done to prepare for the tanking I experienced.
Post race
Warm down:

I sat my ass down in the shade with water and a wet cold towel. I was beat, tired, and had a headache. I didn't feel like eating, and kept drinking water. It was just nice to sit and rest.

I packed up and walked the .5 mile to the car which felt forever. I grabbed a Frappacino from Starbucks, more water, and a banana. Fries from McDonalds and I was in the car driving the 2 hours home. My legs really didn't like the car ride!

What limited your ability to perform faster:

Finding a way to stretch more on the bike. Logging more miles on the run in training. The heat was brutal on the run and I just didn't have it in me to run. I will admit I pushed through on the run and didn't quit.

Event comments:

By the time I finished the run, the event was pretty well winding down. Massage was gone, minimal food and I just was done.




Last updated: 2014-02-09 12:00 AM
Swimming
00:46:13 | 2112 yards | 02m 11s / 100yards
Age Group: 0/
Overall: 0/
Performance:
Suit:
Course: This was a nice swim for me. I had water going into my right eye within the first 200 and had to readjust a few times. Had the usual ass grabbing, foot grabbing even though I started in the back. I felt nice and relaxed during the swim after the first 300 or so. I just wanted to find a nice easy pace and settled in comfortably. It was a nice relief to be swimming in fresh water versus the salt of the SF Bay. One of these days I will hook up with a swim coach to work on my time, but I felt really comfortable for how I swim.
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Average
T1
Time: 05:24
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
Biking
03:19:14 | 56 miles | 16.86 mile/hr
Age Group: 0/
Overall: 0/
Performance:
Wind: Little
Course: This was a mostly flat course with one or two hills thrown in for good measure around mile 20-24. The roads were mostly smooth, however on one of them they had these deep grooves to warn cars they were straying, and if you need to pass someone on the bike, you had to ride on them, which really sucked. After the roads, around mile 45 you ride next to a viaduct/canal which was nice as there was no car traffic, but it felt like a wind tunnel with a strong head wind.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Not enough
T2
Time: 02:59
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal Good
Running
03:20:37 | 13.1 miles | 15m 19s  min/mile
Age Group: 0/
Overall: 0/
Performance: Bad
Course: This was a bike path course out and back with a turn around at 3.25 miles approximately. Two loops to the course. It was hot. I can't explain how hot it felt. Just ridiculously hot.
Keeping cool Bad Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5]
Good race?
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5]

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2014-06-09 10:24 AM

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