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Culpeper International Triathlon - Triathlon


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Culpeper, Virginia
United States
Set Up Events
77F / 25C
Sunny
Total Time = 2h 20m 27s
Overall Rank = 12/223
Age Group = M40-44
Age Group Rank = 1/20
Pre-race routine:

5 egg omelet, a few berries, Ensure and two cups of tea. Left house at 5.15 a.m.
Event warmup:

Swam around for about 10 minutes. Lots of stretching of legs and lower back.
Swim
  • 22m 5s
  • 1500 meters
  • 01m 28s / 100 meters
Comments:

First open water swim in about a year where I really felt like I was on -- I was just doing it right. I was pushing, but not out of control fast and leading to blow up. I had good extension. I didn't run into or over anyone from the first wave. I found all the buoys. It was just a nice, fast swim.
Transition 1
  • 01m 33s
Comments:

I thought that I had a good transition. Compared to everyone else -- it stunk! I had the 10th fastest for my age group and 61st for the whole race. Obviously I'm doing it wrong and spending time on something I don't need to do. (I ran the whole way.)
What would you do differently?:

I'm not sure. I found the bike quickly. I got out of the suit well enough. I need to just grab and dash.
Bike
  • 1h 06m 57s
  • 24 miles
  • 21.51 mile/hr
Comments:

I got passed a 150 meters into the bike on a steep uphill. I kept that guy in sight for 19 miles then repassed him for good. At 20 miles I got passed by Mike Stevenson from Ignite. We yo-yoed a couple times but he came in to T2 ahead of me. Other than that, I caught about half a dozen people and had the roads to myself.
What would you do differently?:

Don't do a brick the day before. I had no spark for the uphills and was consistently dropped -- the elastic stretched extremely far -- on the uphill sections.
Transition 2
  • 01m 18s
Comments:

I think I futzed a bit too long with my socks. Speed laces helped. Did much better running with visor/belt in hand. Did not wear glasses because I didn't want to mess with them and that worked out well.
What would you do differently?:

Every movement has to be faster. I was 9th for my AG but 77th overall with this time.
Run
  • 48m 37s
  • 10 kms
  • 04m 52s  min/km
Comments:

After about two miles I was pretty much in damage control. There were out and backs and the people in front kept stretching out further and further away -- I couldn't get myself up the hills. I actually felt pretty good on mile six -- it was mostly downhill or flat. Ate a Roctane at mile 3. Only drank water on course...about 3 times.
What would you do differently?:

I kept running and working the whole way, but it was not an intense "I'm racing" driving type of work. When I started to feel really bad -- my mind went to triage instead of pushing.
Like the bike, I didn't have much spark in my legs.
Post race
Warm down:

A little stretching, a lot of fluids and then I went for a 2.5 mile run at 9:50 min/mile pace.

Event comments:

The organization was well done. There was a 15 minute delay at the start to let some more lake haze burn off -- good decision. There were bike support/referees on the bike course and sheriffs out helping with intersections. All in all, good all around with a friendly low-key atmosphere.
Pretty lake too.




Last updated: 2014-07-31 12:00 AM
Swimming
00:22:05 | 1500 meters | 01m 28s / 100meters
Age Group: 1/20
Overall: 2/223
Performance: Good
Suit: Roka Viper
Course: Counterclockwise -- three left hand turns, then 100 meters to a right hand turn then 100 meters to the finish.
Start type: Wade Plus: Waves
Water temp: 80F / 27C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:33
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:06:57 | 24 miles | 21.51 mile/hr
Age Group: 1/20
Overall: 9/223
Performance: Good
Forgot hrm at my desk at work. I was aiming for an NP of 263. I ended up with average power of 239 and normalized power of 250. My max was in the first minute going uphill out of transition at 558 watts. I rode fairly even with an intensity factor of .901. I was aiming for about .94 or .95. Mike Stevenson from Ignite Endurance passed me as we approached the 20 mile mark. I gave him a shout and then chased. It was really good to have a carrot in front for the last four miles.
Wind: Little
Course: Rolling hills with only one that was really "big" of any sort.
Road: Smooth Dry Cadence: 89
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 01:18
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Below average
Running
00:48:37 | 10 kms | 04m 52s  min/km
Age Group: 3/20
Overall: 48/223
Performance: Below average
7:47, 7:55, 7:49, 8:30, 8:02, 7:34, :42. No HRM.
Course: Hilly, two loops, 2-3 right hand turns that take you to an out/back.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
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] 5

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2014-08-04 1:21 PM

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Regular
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Subject: Culpeper International Triathlon


2014-08-04 1:31 PM
in reply to: #5034844

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10001002525
Subject: RE: Culpeper International Triathlon
nice race report - I did the sprint last year for it and wish I had raced this year
2014-08-04 2:19 PM
in reply to: #5034844

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Expert
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Falls Church
Subject: RE: Culpeper International Triathlon

Congrats!!!  Didn't know you were a BT'er.  So am I!! (as hoffsquared).

Great to see you yesterday and quite an inspiring performance given your heavy training the day before.

Melanie aka hoffsquared.

2014-08-05 1:29 PM
in reply to: hoffsquared

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Veteran
926
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South Windsor, CT
Subject: RE: Culpeper International Triathlon
Nice race!
Fix that transition lag and taper a bit more to help with the R/B sections...and keep up the fine training.

you just ROCK, Kent!!
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Knowing where the fluids are, how they will fit on your bike, how much to reach for, and when to reach for it should be understood prior to ever setting foot on the course.